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Intense Workout

5.ª Sem Jan

Intense   30 minutes

Target Areas: Braços, Costas

Equipment: Halteres, Barra, Kettlebells

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
5.ª Sem Jan
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Barbell Workouts Kettlebell Workouts
Description

3.º

Exercises

Set 1: 3 rounds
Deslocamentos Laterais com Toque
Effort: Maximum
Deslocamentos Laterais com Toque
1 minute
Flexão de Braço com Joelho ao Peito
Flexão de Braço com Joelho ao Peito
20 reps
Remadas Verticais com Halteres
Remadas Verticais com Halteres
12 reps

Set 2: 3 rounds
Remada com Pegada Supinada
Remada com Pegada Supinada
12 reps
Rosca Direta com Barra
Rosca Direta com Barra
12 reps

Set 3: 3 rounds
Remadas Curvadas com Dois Kettlebells
Remadas Curvadas com Dois Kettlebells
12 reps
Curls de Martelo Cruzado
Curls de Martelo Cruzado
20 reps

Set 4: 3 rounds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Elevações Laterais Traseiras com Halteres
12 reps
After four concentrated reps, switch sides.
Rosca Bíceps Isométrica
20 reps

Set 5: 2 rounds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Prancha
3 minutes
V-Ups Oblíquos Esquerdos
V-Ups Oblíquos Esquerdos
20 reps
V-Ups Oblíquos Direitos
V-Ups Oblíquos Direitos
20 reps

Set 6: 3 rounds
Sprint
Effort: Maximum
Sprint
1 minute

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Recommended Gear

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