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Gemiddelde Workout

Upper Body Weights

Gemiddeld   47 minuten

Doelgebieden: Arms, Shoulders

Uitrusting: Bench, Dumbbells, Kettlebells, Wall, Exercise Mat

Curtis Moreno
 		    Toegevoegd door Curtis Moreno
Upper Body Weights
Tags
Thuisgym Workouts Arm Workouts Bank Workouts Dumbbell Workouts Kettlebell Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Arm Blades
Arm Blades
30 seconden
Arm Pumps
Arm Pumps
35 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconden
Small Forward Arm Circles
Small Forward Arm Circles
30 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconden
Rest
Rest
10 seconden
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
40 seconden
Rest
Rest
10 seconden
Bench Dips
Bench Dips
40 seconden
Rest
Rest
10 seconden
Run
Run
5 minuten
Rest
Rest
1 minuut

Set 2: 1 ronde
Bicep Curls
Bicep Curls
45 seconden
Rest
Rest
15 seconden
Hammer Curls
Hammer Curls
45 seconden
Rest
Rest
15 seconden
After four concentrated reps, switch sides.
Isometric Bicep Curls
45 seconden
Rest
Rest
15 seconden
Kettlebell Hammer Curls
Kettlebell Hammer Curls
45 seconden
Rest
Rest
1 minuut

Set 3: 1 ronde
Bicep Curls
Bicep Curls
45 seconden
Rest
Rest
15 seconden
Hammer Curls
Hammer Curls
45 seconden
Rest
Rest
15 seconden
After four concentrated reps, switch sides.
Isometric Bicep Curls
45 seconden
Rest
Rest
15 seconden
Kettlebell Hammer Curls
Kettlebell Hammer Curls
45 seconden
Rest
Rest
1 minuut

Set 4: 1 ronde
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
45 seconden
Rest
Rest
15 seconden
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
45 seconden
Rest
Rest
15 seconden
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
45 seconden
Rest
Rest
15 seconden
Dips with Leg Extension
Dips with Leg Extension
45 seconden
Rest
Rest
1 minuut

Set 5: 1 ronde
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
45 seconden
Rest
Rest
15 seconden
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
45 seconden
Rest
Rest
15 seconden
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
45 seconden
Rest
Rest
15 seconden
Dips with Leg Extension
Dips with Leg Extension
45 seconden
Rest
Rest
1 minuut

Set 6: 1 ronde
Rotational Shoulder Presses
Rotational Shoulder Presses
30 seconden
Shoulder Shrugs
Shoulder Shrugs
30 seconden
Rotational Shoulder Presses
Rotational Shoulder Presses
30 seconden
Shoulder Shrugs
Shoulder Shrugs
30 seconden
Rest
Rest
20 seconden
Shoulder Blasters
Shoulder Blasters
30 seconden
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconden
Rest
Rest
35 seconden

Set 7: 1 ronde
Rotational Shoulder Presses
Rotational Shoulder Presses
30 seconden
Shoulder Shrugs
Shoulder Shrugs
30 seconden
Rotational Shoulder Presses
Rotational Shoulder Presses
30 seconden
Shoulder Shrugs
Shoulder Shrugs
30 seconden
Rest
Rest
20 seconden
Shoulder Blasters
Shoulder Blasters
30 seconden
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconden
Rest
Rest
1 minuut

Set 8: 1 ronde
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
1 minuut
Rest
Rest
15 seconden
Dumbbell Wrist Curls
Dumbbell Wrist Curls
1 minuut
Rest
Rest
15 seconden
Left Kettlebell Snatch
Left Kettlebell Snatch
30 seconden
Right Kettlebell Snatch
Right Kettlebell Snatch
30 seconden
Left Kettlebell Snatch
Left Kettlebell Snatch
30 seconden
Right Kettlebell Snatch
Right Kettlebell Snatch
30 seconden
Rest
Rest
15 seconden

Set 9: 1 ronde
Chest Stretch
Chest Stretch
30 seconden
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
40 seconden
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
45 seconden
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 min 30 sec
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minuut

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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