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Gemiddelde Workout

Upper Body

Gemiddeld   19 minuten

Doelgebieden: Arms, Shoulders

Uitrusting: Dumbbells

Fanta Jarjussey
 		    Toegevoegd door Fanta Jarjussey
Upper Body
Tags
Thuisgym Workouts Arm Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde
Lengthening Stretches
2 minuten
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
45 seconden
Dumbbell Overhead Presses
Dumbbell Overhead Presses
40 seconden
Rest
Rest
20 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
40 seconden
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
45 seconden
Dumbbell Chest Press
Dumbbell Chest Press
40 seconden
Rest
Rest
20 seconden
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 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
30 seconden
Rest
Rest
20 seconden

Set 2: 1 ronde
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
45 seconden
Dumbbell Overhead Presses
Dumbbell Overhead Presses
40 seconden
Rest
Rest
20 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
40 seconden
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
45 seconden
Dumbbell Chest Press
Dumbbell Chest Press
40 seconden
Rest
Rest
20 seconden
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 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
30 seconden
Rest
Rest
20 seconden

Set 3: 1 ronde
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
45 seconden
Dumbbell Overhead Presses
Dumbbell Overhead Presses
40 seconden
Rest
Rest
20 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
40 seconden
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
45 seconden
Dumbbell Chest Press
Dumbbell Chest Press
40 seconden
Rest
Rest
20 seconden
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 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
30 seconden
Rest
Rest
20 seconden

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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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