Tuesday

Heavy and light weights Upper body focus, feel free to adjust workout to you. First two rounds: Heavy, light, heavy Final round: All heavy I use a home gym with various stations, so if machine is in the exercise name, that is what I mean. Heavy are 3 sets of 6-8 reps, the rest are 3 sets of 15, except exercises without weights.

Exercises

Set 1: 1 round

Biceps Stretches

20 secondi

Tricep Stretches (Stand)

20 secondi

Chest Openers

20 secondi

Shoulder Stretches

40 secondi

Big Forward Arm Circles

15 secondi

Big Reverse Arm Circles

15 secondi

Small Forward Arm Circles

15 secondi

Small Reverse Arm Circles

15 secondi

Bench Press(heavy)

1 minuto

Isometric Bicep Curls(heavy)

3 minuti

reverse grip barbell curl

4 minuti

Tricep Kickbacks(heavy)

3 minuti

Barbell Bent-Over Rows

4 minuti

Tricep Extensions

3 minuti

Shoulder Shrugs(heavy)

3 minuti

Barbell Shoulder Press

4 minuti

Push-Ups

1 minuto

Barbell Bicep Curl to Press

3 minuti

Sit-Ups

1 minuto

Rest

1 min 30 sec

Set 2: 1 round

Bench Press (heavy)

1 minuto

Hammer Curls(heavy)

3 minuti

Barbell Bicep Curls

4 minuti

Tricep Push Ups

3 minuti

barbell tricep extension

4 minuti

Overhead Press(heavy)

3 minuti

barbell shrugs

4 minuti

Diamond Push Ups

1 minuto

Barbell Reverse Curl to Press

4 minuti

Bench Press(heavy)

1 minuto

Rest

1 minuto

Set 3: 1 round

Barbell Bicep Curls(heavy)

3 minuti

Barbell Bent-Over Rows(heavy)

3 minuti

barbell shrugs(heavy)

3 minuti

Bench Press(heavy)

1 minuto

Rest

1 minuto

Allenamenti correlati

Arms Heavy

20 min 20 sec, Intenso

Arms

36 minuti, Intenso

Weights

13 min 35 sec, Principiante

Upper Body Weights

27 minuti, Moderato

Upper Body Weight Training

18 minuti, Intenso

Upper Body With Weights

28 min 20 sec, Moderato