Treino Moderado

Full Body

Moderado Duration 30 minutos

Áreas Alvo: Shoulders, Back

Equipamento: Pull Up Bar, Dumbbells, Bench

Adicionado Por Kyle S

Tags

Treinos em Casa Treinos para Ombros Treinos com Barra de Tração Treinos com Halteres Treinos com Banco

Exercises

Conjunto 1: 1 rodada

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.

25 repetições

Lie on your back with your knees bent and your hands behind neck. Inhale.

20 repetições

Alternating Side Crunches

Alternating Side Crunches

20 repetições

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

2 minutos

5 repetições

1 minuto

Conjunto 2: 1 rodada

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

20 repetições

Dumbbell Chest Press

Dumbbell Chest Press

20 repetições

Overhead Presses

Overhead Presses

20 repetições

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 repetições

Dumbbell Fly on Bench

Dumbbell Fly on Bench

20 repetições

1 minuto

Conjunto 3: 1 rodada

3 minutos

Conjunto 4: 1 rodada

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.

25 repetições

Lie on your back with your knees bent and your hands behind neck. Inhale.

20 repetições

Alternating Side Crunches

Alternating Side Crunches

20 repetições

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

2 minutos

5 repetições

1 minuto

Conjunto 5: 1 rodada

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

20 repetições

Dumbbell Chest Press

Dumbbell Chest Press

20 repetições

Overhead Presses

Overhead Presses

20 repetições

Bent Over Alternating Flys

Bent Over Alternating Flys

10 repetições

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 repetições

Dumbbell Fly on Bench

Dumbbell Fly on Bench

20 repetições

1 minuto

Conjunto 6: 1 rodada

3 minutos

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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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