Allenamento Intenso

Peito E Ombro

Intenso Duration 53 minuti

Aree target: Arms

Attrezzatura: Dumbbells, Barbell, Bench, Kettlebells, Jump Rope

Aggiunto da Hanna Hayar

Tag

Allenamenti per Palestra Completa Allenamenti per le Braccia Allenamenti con i Manubri Allenamenti con il Bilanciere Allenamenti con Panca Allenamenti con le Kettlebell Allenamenti con la Corda per Saltare

Descrizione

Treino de segunda

Exercises

Set 1: 4 round

Lateral to Front Raises

Lateral to Front Raises

1 minuto

Barbell Bench Press

Barbell Bench Press

8 ripetizioni

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minuto

Bench Skull Crusher

Bench Skull Crusher

12 ripetizioni

45 secondi

Set 2: 4 round

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

12 ripetizioni

Basketball Shots

Basketball Shots

45 secondi

Barbell Shoulder Press

Barbell Shoulder Press

12 ripetizioni

1 minuto

45 secondi

Set 3: 4 round

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

12 ripetizioni

Bench Dumbbell Fly

Bench Dumbbell Fly

12 ripetizioni

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 min 30 sec

45 secondi

Set 4: 1 round

Left Kettlebell Swings

Left Kettlebell Swings

12 ripetizioni

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

12 ripetizioni

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuto

1 minuto

Set 5: 2 round

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 minuto

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Backwards Jump Rope

Backwards Jump Rope

1 minuto

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

1 minuto

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Peito/Braços/Abdômen

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30 min 55 sec, Intenso

3.ª Semana dezembro

3.ª Semana dezembro

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2.ª Sem Março

26 min 50 sec, Intenso

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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