Movimento Muscoli Iniziale

Exercise 1

Shadow Boxing

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 2

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 3

Standing Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 4

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 5

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 6

Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 7

Dumbbell Scaption

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 8

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 9

Concentration Curl

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 10

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 11

Zottman Curl

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 12

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 13

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 14

Bent Over Kickback

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 15

One Arm Pronated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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One Arm Pronated Dumbbell Triceps Extension

3 Sets

15-15-15-15 Reps

45 Rest

Exercise 16

Dumbbell Cossack Squat

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 17

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 18

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Exercise 19

Dumbbell Iron Cross

Equipment: Dumbbells, Full Gym

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3 Sets

15-15-15-15 Reps

45 Rest

Shadow Boxing

Arm Circles

Standing Dumbbell Shoulder Press

Dumbbell Lateral Raise

Dumbbell 4 Way Lateral Raise

Dumbbell Front Raise

Dumbbell Scaption

Dumbbell Curl

Concentration Curl

Hammer Curl

Zottman Curl

Seated Dumbbell Triceps Extension

Close-Grip Dumbbell Press

Bent Over Kickback

One Arm Pronated Dumbbell Triceps Extension

Dumbbell Cossack Squat

Dumbbell Goblet Squat

Dumbbell Rear Lunge

Dumbbell Iron Cross

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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