Allenamento Intenso

Build A Better Back!

Intenso Duration 37 minuti

Aree target: Back

Attrezzatura: Exercise Mat, Cable Pulley Machine, Strength Machine, Dumbbells, Stability Ball, Barbell, Full Gym - Other, TRX / Rings, Pull Up Bar, Wall

Aggiunto da Oliver Speier

Tag

Allenamenti per Palestra Completa Allenamenti per la Schiena Allenamenti con Macchina a Puleggia Allenamenti con le Macchine per la Forza Allenamenti con i Manubri Allenamenti con la Palla da Ginnastica Allenamenti con il Bilanciere Allenamenti con Altra Attrezzatura da Palestra Allenamenti con TRX / Anelli Allenamenti con la Barra per Trazioni Allenamenti con la Parete

Descrizione

Simple yet effective Tabata style back workout that will help ladies eliminate that fatty back right under the bra strap and help guys get that V tapered look. Follow this up with my 6 minutes to 6 pack abs workouts.

Exercises

Set 1: 1 round

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

35 secondi

Standing Forward Bend

Standing Forward Bend

30 secondi

Transition

10 secondi

Set 2: 4 round

20 secondi

Transition

15 secondi

Close Grip Lat Pull Down

20 secondi

Transition

15 secondi

One-Armed Row - Left

20 secondi

Transition

5 secondi

One Armed Row - Right

20 secondi

Transition

10 secondi

Ball Back Extensions

Ball Back Extensions

20 secondi

45 secondi

Set 3: 4 round

Barbell Bent-Over Rows

Barbell Bent-Over Rows

20 secondi

10 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

20 secondi

10 secondi

Kettlebell Bent Over Rows

Kettlebell Bent Over Rows

20 secondi

45 secondi

Ring Reverse T Flyes

Inclinazione: Moderato
❤️ Moderato (Zona 2)

Ring Reverse T Flyes

1 minuto

Set 4: 4 round

❤️ Molto Duro (Zona 4)

20 secondi

10 secondi

Seated Cable Row

20 secondi

10 secondi

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

20 secondi

45 secondi

Set 5: 1 round

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

40 secondi

1 min 15 sec

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

40 secondi

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Quickdraw Adjustable Dumbbells

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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.