Categories
Exercises

Barbell Curls

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

150

5 pauses

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Categories
Exercises

Daily Workout

jumping jacks squats push-ups mountain climbers

high knees knee pull ins leg raises cross crunches

ten reps each

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Categories
Exercises health Self Care things to do

Mid Section Exercise Processes

Complete

Jack Knife Sit Up

Plank

Obliques

Side Planks

Cross Crunch

Six-Pack

Decline Crunch

Cable Crunch

Lower

Reverse Crunch

Leg Raises

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Categories
Exercises

Daily Workouts

From Everywhere

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Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


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Categories
Exercises

SHOULDERS

over head press

face pulls

dumbbell lateral raises

arnold press

reverse pec deck

cable lateral raises

front raises

bent over flyes

upright rows

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BUILDING INFRASTRUCTURE

weeks one & two

twice a week

shoulders

dumbbell shoulder press 1×15-20

traps

shrugs 1×15-20

triceps

dumbbell upright extensions 1×15-20

biceps

standing dumbbell curls 1×15-20

rest

15-90 secs

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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

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ARM DAY

FIFTEEN PUSH-UPS

FIFTEEN PUSH-UPS

THIRTY PUNCHES

THIRTY OVERHEAD PUNCHES

THIRTY PUNCHES

Categories
Exercises

Bench Press Exercise

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important push exercise

When one rep max is 315lbs

250×6

265×5

265×5

275×4

275×4

275×4

275×4

265×5

265×5

250xfailure

dumbbell flat bench press 4×10-15×10
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SAMPLE WORKOUT
empty olympic barx4x10
135x4x10
225x4x10
315x4x10
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Bench Press

Good for upper body strength, aesthetics.


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The bench press is a full body, compound exercise.


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 It works your chest, shoulders and triceps most.


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 It’s the most effective exercise to gain upper-body strength

 It's the most effective exercise to gain muscle mass

 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

135 x 10 x 4

225 x 10 x 4

315 x 10 x 4

225 x 10 x 4

135 x 10 x 4

Empty bar x 15 x 4

 The bigger your bench, the bigger your chest.


Your feet should be on the floor and NOT up in the air or on the bench.
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Keep the knees bent at 90 degrees with your feet directly under your knees. 
Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.

Sample Workout

190lbx6

205×5

205×5

215×4

215×4

Most powerlifters will train bench press 2-3 times per week.

Sample Workout

172.5lbx8x8

The bottom portion of the bench press is where your chest is most heavily activated.


 Bench all the way down and touch or come very close 
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Lower the weight until your elbow is parallel with your shoulders
AT-A-GLANCE

 wisdom says you can't bench press everyday.
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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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