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Allenamento Moderato Gratuito

Well Built Upper

Moderato   30 minuti

Aree target: Upper Body

Attrezzatura: Dumbbells, Barbell

Well Built Upper
Tag
Allenamenti per Palestra Completa Allenamenti per la Parte Superiore del Corpo Allenamenti con i Manubri Allenamenti con il Bilanciere
Descrizione

Get ready to build that upper body into a head turning masterpiece! The ladies won't be able to keep their eyes off your guns after an upper body program of this caliber. All you need is a pair (or pairs) of moderate-heavy dumbbells, the rest of the exercises are body weight only. Keep in mind that proper nutrition will get you where you want to be faster, as you strive for that "Well Built Upper".

Exercises

Set 1: 1 round
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minuto
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Rest
Rest
20 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minuto
Rest
Rest
20 secondi

Set 2: 3 round
Down Unders
Down Unders
1 minuto
Stand tall with a pair of dumbbells in your hands.
Rest
15 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
1 minuto
Rest
Rest
15 secondi
Overhead Press
Overhead Press
1 minuto
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
15 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
Rest
Rest
15 secondi
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minuto
Rest
Rest
20 secondi

Set 3: 1 round
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuto
Stand tall with a pair of dumbbells in your hands.
Rest
10 secondi
Hammer Curls
Hammer Curls
1 minuto
Rest
Rest
10 secondi
Max Rep Push-Ups
Max Rep Push-Ups
1 minuto
Rest
Rest
10 secondi
Tricep Extensions
Tricep Extensions
1 minuto
Rest
Rest
20 secondi

Set 4: 1 round
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
1 minuto
Rest
Rest
30 secondi
Renegade Row with Push-up
Renegade Row with Push-up
1 minuto

Appare in

arms
Braccia

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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.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis