Categories
Exercises

Barbell Curls

20lbs x 50 x 25 x 25 x 25 x 25

150

5 pauses

September 2020
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Categories
Exercises

DEAD-LIFTS

The dead-lift is a weight training exercise where a barbell with weights or without, or dumbbells are lifted from the floor to the hip area, held for a few seconds. Then returned to the floor. That is one rep.

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BENEFITS

fat burner

works quadriceps

muscle builder

works abdominal muscles

improve posture and stability

works lower back

reduces depression

works lats

scultps entire core

engages forearms

increase testostereone

strengthens bones

increase growth hormone

works a lot of muscles

keeps heart healthy

highly functional

deadlifts are affordable

improves whole body strength

strengthen hamstrings and glutes

injury preventer

improves athletic performance

women doable

tones legs

almost for anybody

reduces love handles

aging slower

reduces belly fat

some have fun

tones butt

squat variations

tones lower back

stamina builder

builds endurance

helps the heart

builds muscle

helps life activities

improves cardio

improves grip

improves pelvic muscles

a strong back helps everything

HOW TO LIFT HEAVIER

light x twenty reps

medium x ten reps

heavy x five reps

four sets

rest one minute

WORKOUTS

  • 3×1.5XBW
  • 5×10, 8, 8, 6, 4
  • 50×185/135 for time
  • 5x3x70%
  • 3x10x65%
  • 5×115/75
  • 4×8
  • 4×10
  • 25×155/105
  • 5×50/35
  • 20×315
  • 10x empty olympic barbell (45lbs)
  • 10×135
  • 10×225
  • 10×315

Lifting heavy weights increases resting metabolism, increases strength, and strengthens bones. Both men AND women should make strength training part of any exercise regimen to reap the benefits.

The Mindful Tec

FYI: If you weigh yourself immediately following a heavy strength training workout you may see an increase on the scale. This happens because the muscles you worked will take in extra fluid temporarily.

-The Mindful Tech Team

Categories
jumprope

JUMP ROPE

body crosses

leg crosses

ground crosses

double unders

triple unders

turns

body wraps

cardio

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Categories
Exercises

ARMS

Two to four days per week

Three to five exercises

Two to four sets

Eight to fifteen reps

Standing barbell curls

Seated dumbbell concentrated curls

Standing dumbbell alternating curls

Standing alternating dumbbell cross curls

Standing close grip barbell curls

Standing dumbbell alternating hammer curls

Standing one weight plate curls

Standing dumbbell

skull crushers

3×12

hammer curls

3×12

bicep curls

3×12

triceps pushdowns

3×12

triceps extensions

3×12

cable curls

3×12

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preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine

4×12

push-ups

4×10

neutral grip incline press

3x4x6

chest fly machine

3×10

cable curl

3×10,8,6,4,2

rope cable curls

3×20

Pro Keds

ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES

Categories
Exercises

PUSH UPS

15  16

17

 

Benefits of push-ups

push-ups build strength

push-ups boost metabolism

18, 25

Push-ups are a basic exercise

they can be done with just your body

almost anywhere,, anytime.

19, 20, 21, 22, 23

Push-ups increase muscle definition.

Push-ups on the regular can get someone shredded.

Different push-ups and different hand placements work in different body areas.

Push-ups may benefit some joints.

It is recommended to do 3×12 of push-ups minimum.

Push-ups help prevent cardiovascular problems.

Push-up benefits are greater achieved by going hard.

Achieving forty push-ups in thirty seconds lowers heart disease risks.

Push-ups strengthen shoulders

PUSH-UP VARIETIES

Fingertip

Knee Regular

Regular

Knee Diamond

Elevated Pike

Mountain Climber

Knee Pike

Tiger Bend

Knee Clap

Basic

Knee Power

Typewriter

Knee Shoulder Tap

Archer

Handstand

Classic

Pseudo

Prowler

Awkward Plank

Rocking Horse

Diamond To Regular

Pendulum Plank

Uneven

Knuckle

One Arm

Thumbs Up

90* Handstand

Lateral Knee Plyo

Tuck Planche

Split Squat

Deep

Diamond

Single Bar

Hand Plant

Supinated Grip

Knee Plank-Ups

Inverted Wrist

1 Arm Posted

Full Planche

Wide grip

Weighted

Two Minute

Straddle Planche

Side Step

Diamond Face

Hannibal

Resistance Band

Aztec

Foot Plant

Switching

Sprinter Tuck Knee

Dab

Side To Side

Power

Single Leg

Rolling Plyo

Switching Ball

Pike

Ball

Cliffhanger

Wall Plank

Close Grip

Knee

Brock Shuffle

Explosive

Knee Pendulum

Explosive Knee

Mule Kick

Neutral Grip

Clapping

Slow Motion

Inchworm

Feet Plank

Staggered

Hand Plank

Ab Tuck

Maltese

Decline

Straight Bar Planche

Hand Stagger Knee

Ring

Incline

Pelican

Situp/Pushup Combo

Scapula

Stacked

Shoulder Tap

Inner Pec

Hindu

Raised leg

Explosive Negative

Power

45 Degree Power

Dive bomber

Spiderman

Pancake

Crossbody

Reverse hands

Superman

Push-ups work cores.

Touch The Wall Push-Ups


Here’s a quick simple push up workout, I learned once. From a standing position, go to the floor, ground, cement, grass, asphalt, do one push up, any kind you know how or want to do. Stand up. that’s one set. Drop down and do two push-ups. Get back up, set two. You can continue doing this to ten counts or twenty counts. If you work to ten, it equals fifty-five, and to twenty, two-hundred and ten.

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PUSH UP WORKOUTS

3X7

4X25

10X10

2X50

5X100X15 DAYS

1X100, 8X50

1X20X 20 DAYS

1X32

1X44

1X50

3X15

10X100

ONE HOUR

1X100X30 DAYS


300x250 Got an Idea?

BRUCE LEE COULD DO

1,500 push-ups with two hands

400 push-ups with one hand

200 push-ups with two fingers of one hand

100 push-ups by the thumb of one hand


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