Allenamento Intenso

Upper - Group 1

Intenso Duration 26 minuti

Aree target: Arms, Shoulders

Attrezzatura: Wall, Dumbbells, Kettlebells, Exercise Mat

Aggiunto da Esteve K

Tag

Allenamenti per Palestra Domestica Allenamenti per le Braccia Allenamenti con la Parete Allenamenti con i Manubri Allenamenti con le Kettlebell

Descrizione

Shoulders, biceps and triceps

Exercises

Set 1: 1 round

Then, return to the center.

Alternating Side Reaches

25 secondi

25 secondi

25 secondi

25 secondi

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.

25 secondi

10 secondi

Set 2: 2 round

Standing Shoulder External Rotation (L)

Standing Shoulder External Rotation (L)

8 ripetizioni

Standing Shoulder External Rotation (R)

Standing Shoulder External Rotation (R)

8 ripetizioni

15 secondi

Set 3: 1 round

40 secondi

Set 4: 3 round

Shoulder to Shoulder Press

Shoulder to Shoulder Press

12 ripetizioni

20 secondi

Set 5: 1 round

45 secondi

Set 6: 3 round

Rear Delt Pulls

Rear Delt Pulls

12 ripetizioni

20 secondi

Set 7: 1 round

45 secondi

Set 8: 3 round

Tricep Kickbacks

Tricep Kickbacks

12 ripetizioni

20 secondi

Set 9: 1 round

45 secondi

Set 10: 3 round

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

12 ripetizioni

20 secondi

Set 11: 1 round

45 secondi

Set 12: 3 round

12 ripetizioni

20 secondi

Set 13: 1 round

45 secondi

Set 14: 3 round

Alternating Hammer Curls

Alternating Hammer Curls

10 ripetizioni

20 secondi

Set 15: 1 round

Shoulder Rotations

Shoulder Rotations

25 secondi

25 secondi

Tricep Stretches

Tricep Stretches

30 secondi

Bicep Stretches

Bicep Stretches

25 secondi

Wrist Stretch Forward Facing

Wrist Stretch Forward Facing

20 secondi

Side To Side Wrist Stretch

Side To Side Wrist Stretch

20 secondi

Stretch your arms overhead with palms on the ground.

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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