Chest & Back

Start your journey to sculpting an amazing back with this quick back attack. When you get it down and it becomes easy, try it two times in a row to get more reps in. All you need for this workout is a pair of light and moderate dumbbells and a chair or bench.

Exercises

Série 1 1 ronde

Warm-Up Walk

1 minute

Jog

4 minutes

Warm-Up Walk

1 minute

Rest

2 minutes

Série 2 1 ronde

Push-Ups

8 réps

Rest

15 secondes

Push-Ups

12 réps

Rest

30 secondes

Push-Ups

1 minute

Rest

1 minute

Série 3 1 ronde

Poids: Modéré

Bench Dumbbell Fly

45 secondes

Poids: Modéré

Dumbbell Bench Press

8 réps

Rest

45 secondes

Série 4 2 rondes

Poids: Lourd

Bench Dumbbell Fly

45 secondes

Poids: Lourd

Dumbbell Bench Press

8 réps

Rest

45 secondes

Série 5 2 rondes

Poids: Lourd

Incline Dumbbell Bench Press

8 réps

Rest

30 secondes

Série 6 1 ronde

Poids: Maximum

Incline Dumbbell Bench Press

45 secondes

Rest

1 min 30 secondes

Série 7 2 rondes

❤️ Léger (Zone 1)

Boxer Fist Reaches

10 réps

Rest

10 secondes

Poids: Léger

Dumbbell Rear Lateral Raises

15 réps

Rest

10 secondes

Poids: Modéré

Dumbbell Bent Over Rows

12 réps

Rest

15 secondes

Poids: Modéré

Dumbbell Rear Lateral Raises

10 réps

Rest

15 secondes

Poids: Modéré

Alternating Bent Over Rows

12 réps

Rest

20 secondes

Série 8 2 rondes

Poids: Lourd

Kneeling Right Arm Rows

12 réps

Transition

10 secondes

Poids: Lourd

Kneeling Left Arm Rows

12 réps

Rest

1 minute

Série 9 1 ronde

Chest Openers

1 minute

Elbows-Out Chest Stretches

1 minute

Upper Back Swimmer Stretches

1 minute

Série 10 1 ronde

Ball Crunches

30 réps

Rest

30 secondes

Ball Crunches

30 réps

Entraînements associé

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14 minutes, Modéré

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17 minutes 56 secondes, Modéré

Chest And Back

19 minutes 20 secondes, Modéré

Getting Started Chest

29 minutes 40 secondes, Débutant

Meilleur choix pour cet entraînement

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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