Arms & back (21 min)

Beginner 23 minutes
article rating 4.6/5 36

In this workout, you're going to use the Training Stick to strengthen your upper body.
The Training Stick consists of a bar, two snap hooks and a 15 kg resistance band.
The exercises will build muscle and improve your speed, strength, recovery, joint mobility and joint strength.

You're going to start by passing your resistance band through the snap hooks.

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Shoulder warm-up (60 sec)
  • 02
    Hip warm-up (60 sec)
  • 03
    Biceps curl (2 x 60 sec)
  • 04
    3-pulse biceps curl (2 x 60 sec)
  • 05
    Triceps rows (4 x 30 sec)
  • 06
    Lying triceps extensions (2 x 60 sec)
  • 07
    Seated rows (4 x 60 sec)
  • 08
    Forearm plank (60 sec)
  • 09
    Spine lengthening stretch (60 sec)

Coach advice

"Focus on your technique so that you have complete control over the stick. Pause the app if you need more time to change your resistance bands."
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