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Marlene Frau Pro-Mitglied » Trainingstagebuch

00:40:00 Std.

Upper Body dumbell

Krafttraining

Trainingsbemerkung


Kelli's Upper Body Workout for People Who Get Bored Easily - Arms, Shoulders, Upper Back
Workout Structure
•Upper body strength training; 3 sets of 5 different exercises, 10 reps each
•Both warm up and cool down provided
•You will need: dumbbells, which can be improvised by anything that provides extra resistance (Resistance bands, bags filled with books, soup cans, gallon jugs filled with sand or water - I’ve even heard from a few of you that you use wine bottles - I like your style; just wait until after you’ve seen the Workout Complete screen before you start sipping ;) )
•A bench or physioball can make a few of the exercises (chest press, chest fly) easier, but you can always improvise on the floor like I’ve shown in the video.

Warm Up
Look L&R + Forward Roll
Shoulder Rolls (forward and back)
Overhead Windmill + Butt Kick
3 Torso Twists + Chest Opener
Curls + Overhead Press
Forward Reach + Chest Stretch
Side to Side Reach
Front Raises + Lat Pulldown
Arm Cross Swing + Double Pulse Row
Boxer Shuffle

Printable At Home Upper Body Workout

Chest Fly (Kelli is using 16 lbs or 7.3 kg per hand)
Bent Over Fly (Kelli is using 4 lbs or 1.8 kg per hand)
Ventral Raise (Kelli is using 8 lbs or 3.6 kg per hand)
Dumbbell Pullover Palms In (Kelli is using 16 lbs or 7.3 kg total)
Kneeling Tricep Kick Back (Kelli is using 12 lbs or 5.4 kg total)
Hammer Curl (Kelli is using 16 lbs or 7.3 kg per hand)

Chest Press (Kelli is using 20 lbs or 9.1 kg per hand)
Dumbbell Wide Row L&R (Kelli is using 4 lbs or 1.8 kg per hand)
Shoulder Press (Kelli is using 16 lbs or 7.3 kg per hand)
Dumbbell Pullover Palms Up (Kelli is using 12 lbs or 5.4 kg total)
Overhead Tricep Extension L&R (Kelli is using 8 lbs or 3.6 kg per hand)
Bicep Curl (Kelli is using 12 lbs or 5.4 kg total)

Close Chest Press (Kelli is using 16 lbs or 7.3 kg per hand)
Dumbbell Close Row L&R (Kelli is using 12 lbs or 5.4 kg total)
Lateral Raise Palm Down Overhead Tricep Extension L&R (Kelli is using 8 lbs or 3.6 kg per hand)
Side Pullover L&R (Kelli is using 8 lbs or 3.6 kg per hand)
Tricep Dip
Overhand Curl (Kelli is using 4 lbs or 1.8 kg per hand)

Cooldown & Stretch

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