Allenamento Intenso

Upper Body

Intenso Duration 37 minuti

Aree target: Arms

Attrezzatura: Dumbbells, Bench, Medicine Ball

Aggiunto da Harun Avci

Tag

Allenamenti per Palestra Completa Allenamenti per le Braccia Allenamenti con i Manubri Allenamenti con Panca Allenamenti con la Palla Medica

Exercises

Set 1: 1 round

1 min 15 sec

30 secondi

Inchworm to Side Planks

Inchworm to Side Planks

30 secondi

1 minuto

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.

25 secondi

5 secondi

Set 2: 3 round

25 secondi

10 secondi

Set 3: 3 round

After four concentrated reps, switch sides.

Isometric Bicep Curls

30 secondi

10 secondi

Set 4: 3 round

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

30 secondi

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

30 secondi

5 secondi

Set 5: 2 round

Dumbbell Wrist Curls

Dumbbell Wrist Curls

25 secondi

5 secondi

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

25 secondi

5 secondi

Set 6: 3 round

30 secondi

5 secondi

Set 7: 1 round

Push-Up and Rotation

Push-Up and Rotation

30 secondi

5 secondi

25 secondi

5 secondi

Set 8: 3 round

Dumbbell Bench Press

Dumbbell Bench Press

30 secondi

5 secondi

Set 9: 3 round

Bench Dumbbell Fly

Bench Dumbbell Fly

30 secondi

5 secondi

Set 10: 3 round

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

30 secondi

5 secondi

Set 11: 1 round

Diamond Push-Ups

Diamond Push-Ups

20 secondi

5 secondi

Set 12: 3 round

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

20 secondi

10 secondi

Set 13: 2 round

Lateral to Front Raises

Lateral to Front Raises

25 secondi

10 secondi

Set 14: 2 round

Dumbbell Upright Rows

Dumbbell Upright Rows

20 secondi

Dumbbell V-Raises

Dumbbell V-Raises

20 secondi

5 secondi

Set 15: 3 round

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

30 secondi

10 secondi

Set 16: 2 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

25 secondi

10 secondi

Set 17: 1 round

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.

30 secondi

10 secondi

Set 18: 1 round

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

30 secondi

5 secondi

25 secondi

5 secondi

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

20 secondi

20 secondi

5 secondi

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

30 secondi

5 secondi

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 secondi

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 secondi

10 secondi

1 minuto

10 secondi

25 secondi

10 secondi

Russian Twists with a Ball

Russian Twists with a Ball

25 secondi

5 secondi

Wide Leg Sit-Ups

Wide Leg Sit-Ups

40 secondi

5 secondi

Contralateral Limb Raises

Contralateral Limb Raises

30 secondi

20 secondi

Lying Supermans

Lying Supermans

25 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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Fai questo allenamento in Workout Trainer

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Registrare Allenamento

Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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