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Gemiddelde Workout

Back & Biceps

Gemiddeld   36 minuten

Doelgebieden: Back, Core

Uitrusting: Dumbbells, Exercise Mat

Mark Ko
 		    Toegevoegd door Personal Trainer Mark Ko
Back & Biceps
Tags
Thuisgym Workouts Rug Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
12 herhalingen
Rest
Rest
45 seconden
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
12 herhalingen
Rest
Rest
45 seconden
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
12 herhalingen
Rest
Rest
45 seconden
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
12 herhalingen
Rest
Rest
2 minuten

Set 2: 1 ronde
Bicep Curls
Bicep Curls
12 herhalingen
Rest
Rest
45 seconden
Bicep Curls
Bicep Curls
12 herhalingen
Rest
Rest
45 seconden
Bicep Curls
Bicep Curls
12 herhalingen
Rest
Rest
45 seconden
Bicep Curls
Bicep Curls
12 herhalingen
Rest
Rest
2 minuten

Set 3: 1 ronde
Hammer Curls
Hammer Curls
12 herhalingen
Rest
Rest
45 seconden
Hammer Curls
Hammer Curls
12 herhalingen
Rest
Rest
45 seconden
Hammer Curls
Hammer Curls
12 herhalingen
Rest
Rest
45 seconden
Hammer Curls
Hammer Curls
12 herhalingen
Rest
Rest
2 minuten

Set 4: 1 ronde
Supermans
Supermans
45 seconden
Rest
Rest
45 seconden
Supermans
Supermans
45 seconden
Rest
Rest
45 seconden
Supermans
Supermans
45 seconden
Rest
Rest
2 minuten

Set 5: 1 ronde
Dumbbell Shrugs
Dumbbell Shrugs
15 herhalingen
Rest
Rest
45 seconden
Dumbbell Shrugs
Dumbbell Shrugs
15 herhalingen
Rest
Rest
45 seconden
Dumbbell Shrugs
Dumbbell Shrugs
15 herhalingen
Rest
Rest
2 minuten

Set 6: 1 ronde
Upward Plank
Upward Plank
45 seconden
Rest
Rest
45 seconden
Upward Plank
Upward Plank
45 seconden
Rest
Rest
45 seconden
Upward Plank
Upward Plank
45 seconden
Rest
Rest
2 minuten

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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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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