Nooooope

Gemiddeld Duration 55 minuten

Doelgebieden: Arms, Shoulders

Uitrusting: Barbell, Bench, Dumbbells

Exercises

Set 1: 2 rondes

Glute Bridges

1 min 15 sec

Rest

45 seconden

Stiff Legged Deadlifts

1 min 30 sec

Rest

45 seconden

Set 2: 3 rondes

Left Bulgarian Split Squat

45 seconden

Switch

10 seconden

Right Bulgarian Split Squat

45 seconden

Rest

45 seconden

Set 3: 2 rondes

Bench Press

40 seconden

Rest

5 seconden

Left V Sit Crunches

20 seconden

Right V Sit Crunches

20 seconden

V Sit Crunches

20 seconden

Rest

45 seconden

Set 4: 1 ronde

Regular Deadlift

30 seconden

Back Squat

20 seconden

Stiff Legged Deadlift

1 min 30 sec

Rest

45 seconden

Set 5: 2 rondes

Left Bulgarian Split Squat

45 seconden

Switch

5 seconden

Right Bulgarian Split Squat

45 seconden

Switch

5 seconden

Set 6: 1 ronde

Rest

45 seconden

Set 7: 3 rondes

Chest Fly

10 seconden

Overhead Press

30 seconden

Hammer Curls

30 seconden

Rest

45 seconden

Set 8: 1 ronde

Ab Twists

1 minuut

Tricep Extension

20 seconden

Ab Twists

1 minuut

Rest

30 seconden

Set 9: 2 rondes

Stiff Legged Deadlift

30 seconden

Regular Deadlift

20 seconden

Chest Fly

10 seconden

Stiff Legged Deadlift

30 seconden

Regular Deadlift

20 seconden

Overhead Press

20 seconden

Set 10: 1 ronde

Rest

20 seconden

Standing Crunches

1 minuut

Sumo Deadlift

25 seconden

Side Crunches

30 seconden

Standing Crunches

1 minuut

Sumo Squat

20 seconden

Rest

20 seconden

Hammer Curls

25 seconden

Rows

45 seconden

Rest

45 seconden

Set 11: 1 ronde

Front Raises

20 seconden

Lateral Raises

20 seconden

V Raises

20 seconden

Set 12: 1 ronde

Rest

30 seconden

Overhead Press

15 seconden

Set 13: 5 rondes

Chest Fly

10 seconden

Rotator Cuff

10 seconden

Set 14: 1 ronde

Rest

30 seconden

Set 15: 3 rondes

V Raise

10 seconden

Lateral Raise

10 seconden

Chest Fly

10 seconden

Rotator Cuff

10 seconden

Overhead Press

10 seconden

Front Punches

10 seconden

Side Punches

10 seconden

Rest

10 seconden

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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.