Tuesday

Heavy and light weights Upper body focus, feel free to adjust workout to you. First two rounds: Heavy, light, heavy Final round: All heavy I use a home gym with various stations, so if machine is in the exercise name, that is what I mean. Heavy are 3 sets of 6-8 reps, the rest are 3 sets of 15, except exercises without weights.

Exercises

Conjunto 1: 1 rodada

Biceps Stretches

20 segundos

Tricep Stretches (Stand)

20 segundos

Chest Openers

20 segundos

Shoulder Stretches

40 segundos

Big Forward Arm Circles

15 segundos

Big Reverse Arm Circles

15 segundos

Small Forward Arm Circles

15 segundos

Small Reverse Arm Circles

15 segundos

Bench Press(heavy)

1 minuto

Isometric Bicep Curls(heavy)

3 minutos

reverse grip barbell curl

4 minutos

Tricep Kickbacks(heavy)

3 minutos

Barbell Bent-Over Rows

4 minutos

Tricep Extensions

3 minutos

Shoulder Shrugs(heavy)

3 minutos

Barbell Shoulder Press

4 minutos

Push-Ups

1 minuto

Barbell Bicep Curl to Press

3 minutos

Sit-Ups

1 minuto

Rest

1 min 30 segs

Conjunto 2: 1 rodada

Bench Press (heavy)

1 minuto

Hammer Curls(heavy)

3 minutos

Barbell Bicep Curls

4 minutos

Tricep Push Ups

3 minutos

barbell tricep extension

4 minutos

Overhead Press(heavy)

3 minutos

barbell shrugs

4 minutos

Diamond Push Ups

1 minuto

Barbell Reverse Curl to Press

4 minutos

Bench Press(heavy)

1 minuto

Rest

1 minuto

Conjunto 3: 1 rodada

Barbell Bicep Curls(heavy)

3 minutos

Barbell Bent-Over Rows(heavy)

3 minutos

barbell shrugs(heavy)

3 minutos

Bench Press(heavy)

1 minuto

Rest

1 minuto

Treinos Relacionados

Arms Heavy

20 mins 20 segs, Intenso

Arms

36 minutos, Intenso

Weights

13 mins 35 segs, Iniciante

Upper Body Weights

27 minutos, Moderado

Upper Body Weight Training

18 minutos, Intenso

Upper Body With Weights

28 mins 20 segs, Moderado