Chest & Back

Start your journey to sculpting an amazing back with this quick back attack. When you get it down and it becomes easy, try it two times in a row to get more reps in. All you need for this workout is a pair of light and moderate dumbbells and a chair or bench.

Exercises

Set 1: 1 ronde

Warm-Up Walk

1 minuut

Jog

4 minuten

Warm-Up Walk

1 minuut

Rest

2 minuten

Set 2: 1 ronde

Push-Ups

8 herhalingen

Rest

15 seconden

Push-Ups

12 herhalingen

Rest

30 seconden

Push-Ups

1 minuut

Rest

1 minuut

Set 3: 1 ronde

Gewichten: Gemiddeld

Bench Dumbbell Fly

45 seconden

Gewichten: Gemiddeld

Dumbbell Bench Press

8 herhalingen

Rest

45 seconden

Set 4: 2 rondes

Gewichten: Zwaar

Bench Dumbbell Fly

45 seconden

Gewichten: Zwaar

Dumbbell Bench Press

8 herhalingen

Rest

45 seconden

Set 5: 2 rondes

Gewichten: Zwaar

Incline Dumbbell Bench Press

8 herhalingen

Rest

30 seconden

Set 6: 1 ronde

Gewichten: Maximaal

Incline Dumbbell Bench Press

45 seconden

Rest

1 min 30 sec

Set 7: 2 rondes

❤️ Licht (Zone 1)

Boxer Fist Reaches

10 herhalingen

Rest

10 seconden

Gewichten: Licht

Dumbbell Rear Lateral Raises

15 herhalingen

Rest

10 seconden

Gewichten: Gemiddeld

Dumbbell Bent Over Rows

12 herhalingen

Rest

15 seconden

Gewichten: Gemiddeld

Dumbbell Rear Lateral Raises

10 herhalingen

Rest

15 seconden

Gewichten: Gemiddeld

Alternating Bent Over Rows

12 herhalingen

Rest

20 seconden

Set 8: 2 rondes

Gewichten: Zwaar

Kneeling Right Arm Rows

12 herhalingen

Transition

10 seconden

Gewichten: Zwaar

Kneeling Left Arm Rows

12 herhalingen

Rest

1 minuut

Set 9: 1 ronde

Chest Openers

1 minuut

Elbows-Out Chest Stretches

1 minuut

Upper Back Swimmer Stretches

1 minuut

Set 10: 1 ronde

Ball Crunches

30 herhalingen

Rest

30 seconden

Ball Crunches

30 herhalingen

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29 min 40 sec, Beginner

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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