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Marlene Frau Pro-Mitglied » Trainingstagebuch

00:45:00 Std.

Upper Body dumbell



Upper Body Strength Workout - Guaranteed Muscle Burnout

Warm Up: (15 seconds each)

Arm Circles

Rotator Cuff Down

Rotator Cuff Side

Rotator Cuff Front

Arm Swing Steps

Standing Torso Twist

Overhead Push Pulls

Push Pull Squats

Jumping Jacks

Boxer Shuffle

Strength Section: (3 Sets of 10 Repetitions each Superset style)

Chest Fly

Bentover Reverse Fly

Lateral Raise


Tricep Extension

Bicep Curl

Burnout Round: (one set of as many repetitions as you can do up to 20 max)

Push Up

Bentover Wide Row

Shoulder Press


Tricep Dip

Hammer Curl

Cool Down: (30 seconds each)

Overhead Tricep Stretch L&R

Arm Cross Stretch L&R

Wall Chest Stretch L&R

Shoulder Stretch

Toe Touch


Childs Pose
Metabolism Boosting 5 Minute Kettlebell Cardio Workout
1.Goblet Squat
2.High Pull (Left Arm)
3.Snatch (Left Arm)
4.High Pull (Right Arm)
5.Snatch (Right Arm)
6.Single Arm Swing (Alternating)
7.Halo (Alternating Directions)
8.Swing (Both Hands)
9.Clean and Press (Left Arm)
10.Clean and Press (Right Arm)



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