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

세트 1: 1 라운드

Biceps Stretches

20 초들

Tricep Stretches (Stand)

20 초들

Chest Openers

20 초들

Shoulder Stretches

40 초들

Big Forward Arm Circles

15 초들

Big Reverse Arm Circles

15 초들

Small Forward Arm Circles

15 초들

Small Reverse Arm Circles

15 초들

Bench Press(heavy)

1 분

Isometric Bicep Curls(heavy)

3 분들

reverse grip barbell curl

4 분들

Tricep Kickbacks(heavy)

3 분들

Barbell Bent-Over Rows

4 분들

Tricep Extensions

3 분들

Shoulder Shrugs(heavy)

3 분들

Barbell Shoulder Press

4 분들

Push-Ups

1 분

Barbell Bicep Curl to Press

3 분들

Sit-Ups

1 분

Rest

1 분 30 초

세트 2: 1 라운드

Bench Press (heavy)

1 분

Hammer Curls(heavy)

3 분들

Barbell Bicep Curls

4 분들

Tricep Push Ups

3 분들

barbell tricep extension

4 분들

Overhead Press(heavy)

3 분들

barbell shrugs

4 분들

Diamond Push Ups

1 분

Barbell Reverse Curl to Press

4 분들

Bench Press(heavy)

1 분

Rest

1 분

세트 3: 1 라운드

Barbell Bicep Curls(heavy)

3 분들

Barbell Bent-Over Rows(heavy)

3 분들

barbell shrugs(heavy)

3 분들

Bench Press(heavy)

1 분

Rest

1 분

관련 운동

Thursday Upper Body

18 분 51 초, 강도 높음

Arms

36 분들, 강도 높음

Heavy Upperbody Thursday

11 분 40 초, 보통

Upper Body

41 분 8 초, 강도 높음

Upper Body

33 분들, 보통

Upper Body 3

26 분 44 초, 보통