Allenamento Intenso

Up 2

Intenso Duration 1 h 6 m

Aree target: Arms

Attrezzatura: Dumbbells, Bench, Barbell

Aggiunto da Jean-arnaud Courcier

Tag

Allenamenti per Palestra Completa Allenamenti per le Braccia Allenamenti con i Manubri Allenamenti con Panca Allenamenti con il Bilanciere

Descrizione

Warm up set - light weight (10- 12 reps) Normal sets 8-10 reps medium weight Heavy sets 6-8 reps heavy weight

Exercises

Set 1: 3 round

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

55 secondi

30 secondi

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

55 secondi

30 secondi

Set 2: 1 round

1 minuto

Set 3: 3 round

Alternating Bicep Curls

Alternating Bicep Curls

55 secondi

30 secondi

Set 4: 1 round

1 minuto

Set 5: 3 round

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

55 secondi

30 secondi

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

55 secondi

30 secondi

Set 6: 1 round

1 minuto

Set 7: 3 round

Dumbbell Chest Press

Dumbbell Chest Press

55 secondi

Rest

30 secondi

Set 8: 1 round

Rest

1 minuto

Set 9: 3 round

Bench Press

55 secondi

Rest

30 secondi

Set 10: 1 round

Rest

45 secondi

Set 11: 3 round

Incline Dumbbell Chest Press

55 secondi

Rest

30 secondi

Set 12: 3 round

Rest

35 secondi

Tricep Extensions

Tricep Extensions

35 secondi

Set 13: 1 round

Rest

45 secondi

Set 14: 3 round

Rest

35 secondi

55 secondi

Set 15: 1 round

Rest

1 minuto

Set 16: 3 round

Tricep Pull Down (Bar)

30 secondi

Rest

25 secondi

Set 17: 3 round

Should Press (Barbell)

45 secondi

Rest

30 secondi

Set 18: 1 round

Rest

1 minuto

Set 19: 3 round

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minuto

Rest

30 secondi

Set 20: 1 round

1 minuto

Set 21: 3 round

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Rest

30 secondi

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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