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Intense Workout

3.ª Sem Março

Intense   30 minutes

Target Areas: Braços, Costas

Equipment: Halteres, Barra, Kettlebells, Banco

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
3.ª Sem Março
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Barbell Workouts Kettlebell Workouts Bench Workouts
Description

2.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
Curls Concentrados de Bíceps Direito
Curls Concentrados de Bíceps Direito
12 reps
Curls Concentrados de Bíceps Esquerdo
Curls Concentrados de Bíceps Esquerdo
12 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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