Monday

中度 Duration 31 分钟

目标区域: Arms

器械: Dumbbells, Exercise Mat, Wall, Resistance Bands, Barbell, Bench

添加人 Abby Herendeen

标签

完整健身房锻炼手臂锻炼哑铃锻炼墙壁锻炼阻力带锻炼杠铃锻炼卧推锻炼

Exercises

设置 1 : 1 个回合

Finger Tension Pulls

Finger Tension Pulls

15 秒

Finger Tension Squeezes

Finger Tension Squeezes

15 秒

Inward Wrist Circles

Inward Wrist Circles

15 秒

Outward Wrist Circles

Outward Wrist Circles

15 秒

Big Forward Arm Circles

Big Forward Arm Circles

15 秒

Big Reverse Arm Circles

Big Reverse Arm Circles

15 秒

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

15 秒

Left Arm Cross Stretch

Left Arm Cross Stretch

15 秒

Right Arm Cross Stretch

Right Arm Cross Stretch

15 秒

设置 2 : 2 个回合

Alternating Bent Over Rows

Alternating Bent Over Rows

1 分钟

Alternating Bicep Curls

Alternating Bicep Curls

1 分钟

30 秒

Alternating Hammer Curls

Alternating Hammer Curls

1 分钟

Bicycle in Bridge

Bicycle in Bridge

1 分钟

30 秒

设置 3 : 2 个回合

Bodyweight Tricep Extension

Bodyweight Tricep Extension

1 分钟

Dumbbell Upright Rows

Dumbbell Upright Rows

1 分钟

30 秒

Band Bicep Curls

Band Bicep Curls

1 分钟

Dumbbell Chest Press

Dumbbell Chest Press

1 分钟

30 秒

设置 4 : 2 个回合

Barbell Bent-Over Rows

Barbell Bent-Over Rows

1 分钟

Barbell Shrug Behind the Back

Barbell Shrug Behind the Back

1 分钟

30 秒

Bench Skull Crusher

Bench Skull Crusher

1 分钟

1 分钟

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Quickdraw Adjustable Dumbbells

本次锻炼的首选

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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