Peito E Ombro

Intenso Duration 53 minutos

Áreas Alvo: Arms

Equipamento: Dumbbells, Barbell, Bench, Kettlebells, Jump Rope

Adicionado Por Hanna Hayar

Tags

Treinos Completos na Academia Treinos para Braços Treinos com Halteres Treinos com Barras de Pesos Treinos com Banco Treinos com Kettlebells Treinos com Corda de Pular

Descrição

Treino de segunda

Exercises

Conjunto 1: 4 rodadas

Lateral to Front Raises

Lateral to Front Raises

1 minuto

Barbell Bench Press

Barbell Bench Press

8 repetições

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minuto

Bench Skull Crusher

Bench Skull Crusher

12 repetições

45 segundos

Conjunto 2: 4 rodadas

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

12 repetições

Basketball Shots

Basketball Shots

45 segundos

Barbell Shoulder Press

Barbell Shoulder Press

12 repetições

1 minuto

45 segundos

Conjunto 3: 4 rodadas

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

12 repetições

Bench Dumbbell Fly

Bench Dumbbell Fly

12 repetições

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 min 30 segs

45 segundos

Conjunto 4: 1 rodada

Left Kettlebell Swings

Left Kettlebell Swings

12 repetições

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

12 repetições

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuto

1 minuto

Conjunto 5: 2 rodadas

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 minuto

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Backwards Jump Rope

Backwards Jump Rope

1 minuto

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

1 minuto

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Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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