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Wheelchar Tennis
AUDIO TIP
Sport
Advanced
Dumbbell
Plan Details
The Wheelchar Tennis routine by donna.m.a.jansen is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Geen routine, opsomming van oefeningen voor rolstoeltennis per spiergroep
Routine detail
Any
Schouders & rug
Est. 0 min
23 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Superman
3 Sets
Trx W Row
3 Sets x 8 Reps
Trx Y pull up
3 Sets x 8 Reps
Any
Armen en borst
Est. 0 min
19 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Trx chest press
3 Sets x 8 Reps
Any
Core
Est. 0 min
15 exercises
Reverse Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Side Bridge
3 Sets
Bird Dog
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Plank
3 Sets
