BASIC WORKOUT AT HOME

-

Day 1: Push

  • Barbell Bench Press - 4 sets x 8-12 reps
  • Incline Barbell Bench Press - 4 sets x 8-12 reps
  • Standing Overhead Press - 4 sets x 8-12 reps
  • Close-grip Bench Press - 4 sets x 8-12 reps
  • Dips (or pushups) between 2 chairs - 3 sets x to failure
  • Lying Leg Raises - 5 sets x 12 reps
  • Run (outside) - 30 minutes 

Day 2: Legs

  • Squats - 5 sets x 12 reps
  • ​Deadlifts – 5 sets x 5 reps
  • Front Squats - 4 sets x 10-12 reps
  • Stiff Legged Deadlifts - 4 sets x 10-12 reps
  • Standing Calve Raises w/ Barbell - 5 sets x 15 reps
  • Crunches - 5 sets x 12 reps

Day 3: Pull

  • Pullups (using a doorway pull-up bar or a barbell set high on a squat rack) - 3 x to failure
  • Barbell Rows - 4 sets x 8-12 reps
  • T-Bar Rows - 5 sets 8-12 reps
  • Chin-ups (using a doorway pull-up bar or a barbell set high on a squat rack) - 3 sets x to failure
  • Barbell Bicep Curl - 8 sets x 8-12 reps
  • Side Lying Planks - 30 seconds each side for 3 sets total
  • Jump rope - 20 minutes


Day 4: Off

Comments

Post a Comment

Popular posts from this blog

What would the world be like without gravity?

-
Image
The most important things held to the Earth by gravity are the atmosphere and our water. Without gravity, the air in the atmosphere isn't compelled to stick around, so it would immediately begin drifting off into space. Earth's oceans, lakes, and rivers would also depart. t is the Earth's mass that causes it to have gravity, and so in order to not have gravity the Earth would have to not have mass. But if the Earth didn't have mass, it wouldn't be there anymore! Having said that, though, let's now imagine that we could magically turn off the gravity while leaving the Earth behind.
Read more

TP-Link TL-WN725N 150Mbps Wireless N Nano USB Adapter

-
Image
Buy TP-Link TL-WN725N 150Mbps System Requirements: Windows 10/8.1/8/7/XP, Mac OS X, Linux (kernel 2.6.18 ~ 4.4.3) Operating Temperature: 0℃~40℃ (32℉~104℉) ; Storage Temperature: -40℃~70℃ (-40℉~158℉) ; Operating Humidity: 10%~90% non-condensing ; Storage Humidity: 5%~90% non-condensing Sleek miniature design so small that once plugged in, can be left in a Laptop’s USB port Sleek miniature design so small that once plugged in, can be left in a Laptop’s USB port Speedy wireless transmission at up to 150Mbps ideal for video streaming or internet calls Advanced Security: Supports 64/128 WEP, WPA, PA2/WPA-PSK/WPA2-PSK(TKIP/AES) Connect in no time with easy setup utility in 14 languages For any queries contact us on: [18002094168] For any TP-Link Technical support or Set up advice contact_us on: [1800-209-4168] (10:00AM to 6:00PM, Monday to Saturday. Excluding Public Holidays) Product description TP-Link TL-WN725N 150Mbps Wireless N Nano USB Adapter (Black) An advanced wireless USB adaptor Eq
Read more

How to start your day?

-
Below you’ll find nine morning habits to start the day right. 1.  Wake Up Early . Early risers reap many benefits. Some of these benefits include the following: Being able to go through your morning routine in a calm and leisurely manner instead of  running around like a chicken with its head cut off  being rushed. Having time for introspection and getting yourself in the right frame of mind. The quiet morning hours are a great time to get things done. You can get an early start on your goals, such as getting daily exercise or tackling a 30-day challenge. Waking up early will also allow you to practice the eight habits explained below, which will help you to start your day in high spirits, ready to tackle anything that life throws at you throughout the day 2.  Smile and Think Something Positive. As soon as you wake up, smile. Scientists have discovered that  smiling does all of the following  for you: When you smile your body releases the feel-good neurotransmitters do
Read more