Exercises at home

EXERCISES: week 2

Hi, welcome to week 2! Last week I started with the plak, therefore this week I trained my arms and shoulders to. Like I said last week, every week I’m going to add a muscle group to my schedule. 1 set is 10 consecutive repetitions of an exercise. I did 2 sets of 10 reps at every exercise and used 2 kilo (= 4,41 lbs) dumbbells. After each training there is a rest day because your muscles need 48 hours to recover. Pay attention to the pictures below! Some exercises look the same, but the way you hold your hands and arms are different. Hope you like the training, good luck!

Schedule
Monday: 45 seconds plank. Training of the arms and shoulders.
Tuesday: 60 seconds plank.
Wednesday: 60 seconds plank. Training of the arms and shoulders.
Thursday: 60 seconds plank.
Friday: 90 seconds plank. Training of the arms and shoulders.
Saturday: restday plank.
Sunday: 90 seconds plank. Training of the arms and shoulders.

Training arms and shoulders: 2 sets/10 reps
A. Tricep press/overhead extension
feca29a1446dd0b43aa65129c6779e89
B. Tricep kickback: 2 sets/10 reps with each arm
Tricep_Dumbbell_Kickback1
C. Bicep curl
Standing_Dumbbell_Curl1

D. Lateral raise
Dumbbell_Lateral_Raise_Power-Partials1
E. Stiff legged deadlift
Stiff_Leg_Barbell_Deadlift1
F. Push press
dumbbell-push-press-exercise-illustration.jpg
G. Tricep extension
Lying_Tricep_Extension.png
H. Reverse curl
Dumbbell_Reverse_Curl_F_WorkoutLabs.png
I. Tricep dip
Chair_Tricep_Dip1
J. Hammer curl
Hammer_Curls1
K. Shoulder to shoulder press: 2 sets/10 reps with each arm
dumbbell-shoulder-to-shoulder-press-exercise-illustration-spotebi.jpg
L. Two-armed bent over row
Two_Armed_Bent_Over_Row
M. Elbow squeeze press
elbow-squeeze-shoulder-press-exercise-illustration-spotebi.jpg
N. Front raise
Dual_Two_Arm_Dumbbell_Front_Shoulder_Raise-1
O. Side bend: 2 sets/10 reps with each arm
Dumbbell_Side_Bend1
P. Upright row
db285869f19bccb8a5569b93a802c277.png
Q. Dumbbell punches: 2 sets/10 reps with each arm
f26a3f8c55d981ee6aa64fc883a971a1.jpg
R. Shoulder press
Dumbbell_Shoulder_Press_F_WorkoutLabs.png
S. Arm circles: 2 sets/10 reps forwards and 2 sets/10 reps backwards
arm-circles-exercise-illustration

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