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Intense Workout

One Arms

Intens   1 u 5 m

Doelgebieden: Arms

Uitrusting: Dumbbell, BOSU, Pull Up Bar, Stability Ball, Barbell, Bench

Juan Carranza
 		    Toegevoegd door Juan Carranza
One Arms
Tags
Volledige Gym Workouts Arm Workouts Dumbbell Workouts Bosu Bal Workouts Pull Up Bar Workouts Oefenbal Workouts Barbell Workouts Bank Workouts
Beschrijving

Arm workout

Exercises

Set 1: 1 ronde
Alternating Hammer Curls
Alternating Hammer Curls
30 seconden
Isometric Bicep Curls
Isometric Bicep Curls
45 seconden
Rest
Rest
30 seconden
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
20 herhalingen
BOSU Right Offset Push-Ups
BOSU Right Offset Push-Ups
20 herhalingen
Rest
Rest
30 seconden
Clapping Push-ups
Clapping Push-ups
18 herhalingen
Dumbbell Chest Press
Dumbbell Chest Press
30 seconden
Hammer Curls
Hammer Curls
1 minuut
Rest
Rest
30 seconden
Burpee Pull-Ups
Burpee Pull-Ups
5 herhalingen
Push Ups on Stability Ball
Push Ups on Stability Ball
20 herhalingen
Rest
Rest
30 seconden
Tricep Kickbacks
Tricep Kickbacks
12 herhalingen
Rest
Rest
30 seconden

Set 2: 1 ronde
Alternating Hammer Curls
Alternating Hammer Curls
30 seconden
Isometric Bicep Curls
Isometric Bicep Curls
45 seconden
Rest
Rest
30 seconden
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
20 herhalingen
BOSU Right Offset Push-Ups
BOSU Right Offset Push-Ups
20 herhalingen
Rest
Rest
30 seconden
Clapping Push-ups
Clapping Push-ups
18 herhalingen
Dumbbell Chest Press
Dumbbell Chest Press
30 seconden
Hammer Curls
Hammer Curls
1 minuut
Rest
Rest
30 seconden
Burpee Pull-Ups
Burpee Pull-Ups
5 herhalingen
Push Ups on Stability Ball
Push Ups on Stability Ball
20 herhalingen
Rest
Rest
30 seconden
Tricep Kickbacks
Tricep Kickbacks
12 herhalingen
Rest
Rest
30 seconden

Set 3: 1 ronde
Alternating Hammer Curls
Alternating Hammer Curls
30 seconden
Isometric Bicep Curls
Isometric Bicep Curls
45 seconden
Rest
Rest
30 seconden
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
20 herhalingen
BOSU Right Offset Push-Ups
BOSU Right Offset Push-Ups
20 herhalingen
Rest
Rest
30 seconden
Clapping Push-ups
Clapping Push-ups
18 herhalingen
Dumbbell Chest Press
Dumbbell Chest Press
30 seconden
Hammer Curls
Hammer Curls
1 minuut
Rest
Rest
30 seconden
Burpee Pull-Ups
Burpee Pull-Ups
5 herhalingen
Push Ups on Stability Ball
Push Ups on Stability Ball
20 herhalingen
Rest
Rest
30 seconden
Tricep Kickbacks
Tricep Kickbacks
12 herhalingen
Rest
Rest
30 seconden

Set 4: 1 ronde
Alternating Hammer Curls
Alternating Hammer Curls
30 seconden
Isometric Bicep Curls
Isometric Bicep Curls
45 seconden
Rest
Rest
30 seconden
BOSU Left Offset Push-Ups
BOSU Left Offset Push-Ups
20 herhalingen
BOSU Right Offset Push-Ups
BOSU Right Offset Push-Ups
20 herhalingen
Rest
Rest
30 seconden
Clapping Push-ups
Clapping Push-ups
18 herhalingen
Dumbbell Chest Press
Dumbbell Chest Press
30 seconden
Hammer Curls
Hammer Curls
1 minuut
Rest
Rest
30 seconden
Burpee Pull-Ups
Burpee Pull-Ups
5 herhalingen
Push Ups on Stability Ball
Push Ups on Stability Ball
20 herhalingen
Rest
Rest
30 seconden
Tricep Kickbacks
Tricep Kickbacks
12 herhalingen
Rest
Rest
30 seconden

Set 5: 1 ronde
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Bench Dips
Bench Dips
20 herhalingen
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 herhalingen
Bench Dips
Bench Dips
20 herhalingen
Rest
Rest
1 minuut
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Bench Dips
Bench Dips
15 herhalingen
Barbell Bicep Curls
Barbell Bicep Curls
7 herhalingen
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 herhalingen
Bench Dips
Bench Dips
10 herhalingen
Rest
Rest
30 seconden

Set 6: 1 ronde
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Bench Dips
Bench Dips
20 herhalingen
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 herhalingen
Bench Dips
Bench Dips
15 herhalingen
Rest
Rest
1 minuut
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Bench Dips
Bench Dips
20 herhalingen
Barbell Bicep Curls
Barbell Bicep Curls
7 herhalingen
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 herhalingen
Bench Dips
Bench Dips
10 herhalingen
Rest
Rest
30 seconden

Set 7: 1 ronde
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Bench Dips
Bench Dips
15 herhalingen
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 herhalingen
Bench Dips
Bench Dips
15 herhalingen
Rest
Rest
1 minuut
Barbell Bicep Curls
Barbell Bicep Curls
15 herhalingen
Bench Dips
Bench Dips
10 herhalingen
Barbell Bicep Curls
Barbell Bicep Curls
7 herhalingen
Barbell Bent-Over Rows
Barbell Bent-Over Rows
8 herhalingen
Bench Dips
Bench Dips
5 herhalingen
Rest
Rest
2 minuten

Set 8: 1 ronde
90 Degree Hang
90 Degree Hang
30 seconden
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minuut
90 Degree Hang
90 Degree Hang
30 seconden
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minuut
Governators
Governators
10 herhalingen
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minuut

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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✓ Planning om te passen bij je drukke levensstijl
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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis