Allenamento del Membro

Functional Back Day

Duration 54 minuti

Aree target: Back

Attrezzatura: Pull Up Bar, Full Gym - Other, Dumbbells, Stability Ball, Strength Machine, Kettlebells, Resistance Bands, Home Gym - Other

Aggiunto da Abigail Harris

Tag

Allenamenti per Palestra Completa Allenamenti per la Schiena Allenamenti con la Barra per Trazioni Allenamenti con Altra Attrezzatura da Palestra Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica Allenamenti con le Macchine per la Forza Allenamenti con le Kettlebell Allenamenti con le Bande Elastiche Allenamenti con Altra Attrezzatura da Palestra per Casa

Exercises

Set 1: 3 round

10 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.

10 ripetizioni

Set 2: 1 round

1 minuto

Set 3: 3 round

1 minuto

20 secondi

T Bar Squat To Overhead Press

1 minuto

20 secondi

Set 4: 1 round

1 minuto

Set 5: 3 round

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuto

20 secondi

1 minuto

20 secondi

Set 6: 1 round

1 minuto

Set 7: 3 round

Back Extension on Ball

Back Extension on Ball

1 minuto

20 secondi

Stability Ball Leg Curls

Stability Ball Leg Curls

1 minuto

20 secondi

Set 8: 1 round

1 minuto

Set 9: 3 round

Seated Cable Row

1 minuto

20 secondi

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

Dumbbell Rear Lateral Raises

1 minuto

20 secondi

Set 10: 1 round

1 minuto

Set 11: 3 round

Dumbbell Switch Swing Lunges

1 minuto

20 secondi

Kettlebell Figure Eights

Kettlebell Figure Eights

1 minuto

20 secondi

Set 12: 1 round

Standing Kettlebell Banded March

1 minuto

20 secondi

Bicycle Crunches With Band

1 minuto

20 secondi

Set 13: 1 round

1 minuto

Set 14: 1 round

1 minuto

20 secondi

1 minuto

20 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.