Tag: barbell

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    Tuesday Evening Skull Crushers

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    QUADS, GLUTES, HAMS EXERCISES

    banded squats 5 x 30 seconds

    romanian deadlift

    alternating band jumps 4 x 20

    banded pistol squats 4 x 10

    alternating squat taps 4 x 30 seconds

    bodyweight squats

    sl glute bridge

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    squat jumps

    lunges

    bulgarian split squat

    walking lunges

    side lunges

    reverse lunges

    single leg raise

    pistol squat

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    barbell lunges 3 x 12

    hip thrust

    dumbbell side lunges 3 x 12

    sissy squats 3 x 15

    barbell front squats

    weight plate close stance lunge

    hip thrusts 3 x 30

    barbell curtsy lunges 3 x 30

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    body weight squats x 50

    single-leg rdl

    leg rises l/r x 40

    bridges x 50

    plank into squat holds x 35

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    body weight squats 3 x 30 seconds

    sumo deadlift

    down/ups 3 x 30 seconds

    repeaters 3 x 30 seconds

    jump squats 3 x 30 seconds

    sl hip thrust

    side steps 3 x 30 seconds

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    ARM WORKOUT

    Create a workout with the time you have. Dumbbells, barbells, or weight plates.

    Incline Curls 4 x 12

    Concentration Curls 4 x 10

    Triceps Dips 4 x 15

    Tricep Kickbacks 4 x 12

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    Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

    Sitting Dumbbell Concentration Curls 5 x 10

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    Incline Bench Dumbbell Concentration Curls 3 x 15

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    Standing Single Arm Cable Curls 4 x 15

    Standing Weight Plate Hammer Key Curls 4 x 15

    Standing Reverse Grip Plate Curls 4 x 20

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    Standing Alternating 25 lbs Weight Plate Curls 100 reps.

    Incline Dumbbell Curls 4 x 10

    Standing EZ Barbell Curls 4 x 12

    Standing ISO Dumbbell Curls 4 x 10

    Standing Hammer Curls 4 x 15

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    Standing Barbell Curls

    45×1

    45×2

    45×3

    45×4

    45×5

    45×6

    45×7

    45×8

    45×9

    45×10

    This workout can be extended to 20.

    There are several ways to do this one.

    1-10, even numbers, odd numbers, 11-20, 20-11, 20-1, 1-20, by 3’s, by 5’s.

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    Barbell Curls

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

    150

    5 pauses

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    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 testosterone

    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

    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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