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Marlene Frau Pro-Mitglied » Trainingstagebuch

00:45:00 Std.

Upper Body dumbell

Krafttraining

Trainingsbemerkung


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

Pullover



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

Pullover

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

Cobra

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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