Treino Moderado

Biceps & Core

Moderado Duration 41 minutos

Áreas Alvo: Arms

Equipamento: Dumbbells, Bench, Wall, Barbell

Adicionado Por Asif Kalam

Tags

Treinos Completos na Academia Treinos para Braços Treinos com Halteres Treinos com Banco Treinos na Parede Treinos com Barras de Pesos

Exercises

Conjunto 1: 1 rodada

❤️ Moderado (Zona 2)

5 minutos

30 segundos

Conjunto 2: 4 rodadas

Pesos: Pesado
❤️ Vigoroso (Zona 3)

12 repetições

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

❤️ Vigoroso (Zona 3)

Bicycle Crunches

1 minuto

30 segundos

Conjunto 3: 3 rodadas

Right Concentrated Bicep Curls

Pesos: Moderado
❤️ Moderado (Zona 2)

Right Concentrated Bicep Curls

1 minuto

Left Concentrated Bicep Curls

Pesos: Moderado
❤️ Moderado (Zona 2)

Left Concentrated Bicep Curls

1 minuto

Continue to walk your legs up the wall until they are comfortably raised higher than a standard full plank.

1 minuto

1 minuto

Conjunto 4: 3 rodadas

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Pesos: Moderado
❤️ Muito Difícil (Zona 4)

Alternating Bicep Curls

Repetições até à Falha

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

❤️ Vigoroso (Zona 3)

1 minuto

30 segundos

Conjunto 5: 3 rodadas

Pesos: Moderado
❤️ Vigoroso (Zona 3)

12 repetições

30 segundos

Conjunto 6: 1 rodada

❤️ Moderado (Zona 2)

5 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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