Lifting Sets

中度 Duration 37 分钟

目标区域: Full Body

器械: Barbell, Bench, Dumbbells, Strength Machine, Box or Step, Stability Ball, Exercise Mat, Wall

添加人 Charles Mitchell

标签

完整健身房锻炼全身锻炼杠铃锻炼卧推锻炼哑铃锻炼力量器械锻炼箱式或阶梯锻炼健身球锻炼墙壁锻炼

Exercises

设置 1 : 3 个回合

Barbell Bench Press

Barbell Bench Press

10 次数

Dumbbell Front Raises

Dumbbell Front Raises

10 次数

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

10 次数

10 次数

Tricep Kickbacks

Tricep Kickbacks

10 次数

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

10 次数

Dumbbell Fly on Bench

Dumbbell Fly on Bench

10 次数

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

10 次数

Overhead Presses

Overhead Presses

10 次数

10 次数

10 次数

设置 2 : 3 个回合

10 次数

Cable Lat Pull Down

10 次数

Barbell Front Loaded Squats

Barbell Front Loaded Squats

10 次数

10 次数

Bench Barbell Calf Raises

10 次数

Back Extension on Ball

Back Extension on Ball

10 次数

Leg Extension

10 次数

Hip Adductors

10 次数

Hip Abductor

10 次数

10 次数

10 次数

设置 3 : 1 个回合

Center Leg Stretch

Center Leg Stretch

30 秒

Seated Side Stretch

Seated Side Stretch

30 秒

Seated Side Stretch

Seated Side Stretch

30 秒

Center Leg Stretch

Center Leg Stretch

30 秒

30 秒

Seated Leg Stretch

Seated Leg Stretch

30 秒

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 秒

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 秒

Lying Spinal Twist

Lying Spinal Twist

30 秒

Lying Spinal Twist

Lying Spinal Twist

30 秒

30 秒

30 秒

Pretzel Stretches

Pretzel Stretches

30 秒

Pretzel Stretches

Pretzel Stretches

30 秒

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

30 秒

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

30 秒

20 秒

20 秒

Left Arm Cross Stretch

Left Arm Cross Stretch

20 秒

Right Arm Cross Stretch

Right Arm Cross Stretch

20 秒

Overhead Stretches

Overhead Stretches

20 秒

Overhead Stretches

Overhead Stretches

20 秒

20 秒

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Full Body Beginner

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15 分钟 22 秒, 适度

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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.