Pull Day

Intenso Duration 1 h 2 m

Áreas Alvo: Back

Equipamento: Barbell, Dumbbells, Bench, Chair, Exercise Mat

Adicionado Por محمود ابولبن

Tags

Treinos Completos na Academia Treinos para Costas Treinos com Barras de Pesos Treinos com Halteres Treinos com Banco Treinos com Cadeira

Exercises

Conjunto 1: 4 rodadas

Barbell Bent-Over Rows

Barbell Bent-Over Rows

1 minuto

Barbell Reverse Grip Rows

Barbell Reverse Grip Rows

1 minuto

1 minuto

1 minuto

Conjunto 2: 3 rodadas

Dumbbell Back Row

Dumbbell Back Row

1 minuto

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

1 minuto

1 minuto

Dumbbell Shrugs

Dumbbell Shrugs

1 minuto

1 minuto

Conjunto 3: 4 rodadas

Kneeling Right Arm Rows

Kneeling Right Arm Rows

2 minutos

Seated Bicep Curls

Seated Bicep Curls

1 minuto

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

Dumbbell Rear Lateral Raises

1 minuto

1 minuto

Conjunto 4: 3 rodadas

Flying Supermans

Flying Supermans

1 minuto

1 minuto

1 minuto

Conjunto 5: 1 rodada

Firm your shoulder blades against your back for maximum effect.

1 minuto

Stretch your arms overhead with palms on the ground.

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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