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Treino Moderado Grátis

Well Built Upper

Moderado   30 minutos

Áreas Alvo: Upper Body

Equipamento: Dumbbells, Barbell

Well Built Upper
Tags
Treinos Completos na Academia Treinos para a Parte Superior do Corpo Treinos com Halteres Treinos com Barras de Pesos
Descrição

Get ready to build that upper body into a head turning masterpiece! The ladies won't be able to keep their eyes off your guns after an upper body program of this caliber. All you need is a pair (or pairs) of moderate-heavy dumbbells, the rest of the exercises are body weight only. Keep in mind that proper nutrition will get you where you want to be faster, as you strive for that "Well Built Upper".

Exercises

Conjunto 1: 1 rodada
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minuto
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Rest
Rest
20 segundos
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minuto
Rest
Rest
20 segundos

Conjunto 2: 3 rodadas
Down Unders
Down Unders
1 minuto
Stand tall with a pair of dumbbells in your hands.
Rest
15 segundos
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minuto
Rest
Rest
15 segundos
Overhead Press
Overhead Press
1 minuto
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
15 segundos
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
Rest
Rest
15 segundos
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minuto
Rest
Rest
20 segundos

Conjunto 3: 1 rodada
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuto
Stand tall with a pair of dumbbells in your hands.
Rest
10 segundos
Hammer Curls
Hammer Curls
1 minuto
Rest
Rest
10 segundos
Max Rep Push-Ups
Max Rep Push-Ups
1 minuto
Rest
Rest
10 segundos
Tricep Extensions
Tricep Extensions
1 minuto
Rest
Rest
20 segundos

Conjunto 4: 1 rodada
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
Rest
Rest
30 segundos
Renegade Row with Push-up
Renegade Row with Push-up
1 minuto

Aparece em

arms
Braços

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis