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Gemiddelde Workout

02 Back

Gemiddeld   55 minuten

Doelgebieden: Back, Shoulders

Uitrusting: Medicine Ball, Dumbbell, Barbell, Strength Machine, Chair

02 Back
Tags
Volledige Gym Workouts Rug Workouts Medicijnbal Workouts Dumbbell Workouts Barbell Workouts Krachtapparatuur Workouts Stoel Workouts
Beschrijving

Also Biceps and Traps

Exercises

Set 1: 3 rondes
Jumping Jacks
Jumping Jacks
30 herhalingen
High Knees
High Knees
30 seconden
Body Squats
25 herhalingen
Push-Ups
Push-Ups
15 herhalingen

Set 2: 3 rondes
Hollow and Pullover
10 herhalingen
Russian Twists with a Ball
Gewichten: Gemiddeld
Russian Twists with a Ball
30 seconden
Plank
Plank
30 seconden
Elbow Plank
Elbow Plank
30 seconden
Floor Bridge
Floor Bridge
25 herhalingen
Prone Cobra
Prone Cobra
15 herhalingen
Rest
Rest
15 seconden

Set 3: 1 ronde
Dumbbell Romanian Deadlift
20 herhalingen
Reverse Cable Fly
20 herhalingen
Rest
Rest
30 seconden
Dumbbell Romanian Deadlift
15 herhalingen
Reverse Cable Fly
15 herhalingen
Rest
Rest
30 seconden
Dumbbell Romanian Deadlift
10 herhalingen
Reverse Cable Fly
10 herhalingen
Rest
Rest
30 seconden
Dumbbell Romanian Deadlift
8 herhalingen
Reverse Cable Fly
8 herhalingen
Rest
Rest
30 seconden

Set 4: 1 ronde
Barbell Bent-Over Rows
Barbell Bent-Over Rows
20 herhalingen
Back Extension
20 herhalingen
Rest
Rest
30 seconden
Barbell Bent-Over Rows
Barbell Bent-Over Rows
15 herhalingen
Back Extension
20 herhalingen
Rest
Rest
30 seconden
Barbell Bent-Over Rows
Barbell Bent-Over Rows
10 herhalingen
Back Extension
20 herhalingen
Rest
Rest
30 seconden
Barbell Bent-Over Rows
Barbell Bent-Over Rows
8 herhalingen
Back Extension
20 herhalingen
Rest
Rest
30 seconden

Set 5: 1 ronde
Seated Cable Row
20 herhalingen
Rest
Rest
30 seconden
Seated Cable Row
15 herhalingen
Rest
Rest
30 seconden
Seated Cable Row
10 herhalingen
Rest
Rest
30 seconden
Seated Cable Row
8 herhalingen
Rest
Rest
30 seconden

Set 6: 1 ronde
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
20 herhalingen
Smith Machine Shrug
20 herhalingen
Rest
Rest
30 seconden
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 herhalingen
Smith Machine Shrug
15 herhalingen
Rest
Rest
30 seconden
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
10 herhalingen
Smith Machine Shrug
10 herhalingen
Rest
Rest
30 seconden
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
8 herhalingen
Smith Machine Shrug
8 herhalingen
Rest
Rest
30 seconden

Set 7: 3 rondes
Seated Bicep Curls
Seated Bicep Curls
15 herhalingen
Rest
Rest
30 seconden

Set 8: 2 rondes
Assisted Pull-up
Herhalingen tot falen
Rest
Rest
1 minuut

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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.

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Shoulders   Wall
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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