Upper Body

Start with weights which allow you to work for the full time duration in each set. Work up the weight from there as you feel comfortable. Either Dumbells or Barbell can be used.

Exercises

Set 1: 3 rondes

Dumbbell Bench Press

1 minuut

Dumbbell Push Press

1 minuut

Rest

30 seconden

Set 2: 1 ronde

Rest

30 seconden

Set 3: 3 rondes

Barbell Incline Bench Press

1 minuut

Dumbbell Bent Over Rows

1 minuut

Rest

30 seconden

Set 4: 1 ronde

Rest

30 seconden

Set 5: 3 rondes

Dumbbell Fly

1 minuut

Ball Back Extensions

1 minuut

Rest

30 seconden

Set 6: 1 ronde

Rest

30 seconden

Set 7: 3 rondes

Barbell Bicep Curls

1 minuut

Dumbbell Lateral Shoulder Raises

1 minuut

Rest

30 seconden

Set 8: 1 ronde

Rest

30 seconden

Set 9: 3 rondes

Alternating Hammer Curls

1 minuut

Bench Dips

1 minuut

Rest

30 seconden

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Topkeuze voor deze Workout

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