Upper Body

Start with weights which allow you to work for the full time duration in each set. Work up the weight from there as you feel comfortable. Either Dumbells or Barbell can be used.

Exercises

Conjunto 1: 3 rodadas

Dumbbell Bench Press

1 minuto

Dumbbell Push Press

1 minuto

Rest

30 segundos

Conjunto 2: 1 rodada

Rest

30 segundos

Conjunto 3: 3 rodadas

Barbell Incline Bench Press

1 minuto

Dumbbell Bent Over Rows

1 minuto

Rest

30 segundos

Conjunto 4: 1 rodada

Rest

30 segundos

Conjunto 5: 3 rodadas

Dumbbell Fly

1 minuto

Ball Back Extensions

1 minuto

Rest

30 segundos

Conjunto 6: 1 rodada

Rest

30 segundos

Conjunto 7: 3 rodadas

Barbell Bicep Curls

1 minuto

Dumbbell Lateral Shoulder Raises

1 minuto

Rest

30 segundos

Conjunto 8: 1 rodada

Rest

30 segundos

Conjunto 9: 3 rodadas

Alternating Hammer Curls

1 minuto

Bench Dips

1 minuto

Rest

30 segundos

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Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

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