#overhead triceps dips

[dstprl]

The Ultimate Arm Workout For Women

Unleash your inner strength with this ultimate arm workout. Start incorporating these exercises into your routine and watch your arms transform. #armsworkout #workoutsforwomen #fitover40 #upperbodyworkout

Unleash your inner strength with this ultimate arm workout. Start incorporating these exercises into your routine and watch your arms transform. Are you tired of feeling self-conscious about your arms? Do you long for beautifully toned and strong arms that exude confidence? Look no further! In this article, we will unveil the ultimate arm workout specifically designed for women. Get ready to…

[starryeyesmasc]

just flexed in the mirror and saw my triceps pop more than they ever have before. we stay winning

[lance-thunder-reporting-live]

Hey Phantom. I know you're a guy who likes to work out cuz you're super strong and could give strongmen like Mitchel Hooper a run for his money with how easily you tossed that bus the other day, so I wanted to run my gym program by you. Obviously, I'm going for max hypertrophy on all my sets. I do full ROM on all reps except the last few which I do lengthened partials.

Here's my push day where I train chest, shoulders, and triceps. Chest is my favorite day. Sometimes I skip my monthly leg day to do chest day instead. I'm so buff though I don't think anyone can notice that I skip leg day.

I'm totally natty, btw. I don't do any gear. Just cuz I know you were probably thinking I do because of how jacked I am. You should see me with an arm pump.

The first thing I do is I start my morning with two creatine pills and a full glass of water. Then after school, it's time for the workout. I take a shot of preworkout. I'm not a pussy so I just take the powder straight from the scoop. (Okay, I lied, I actually do mix it in my shaker, but I like to say that I take the preworkout dry because it makes me sound cooler. Do I sound cool?)

Then I warm up with 10 minutes of stairs to get the blood pumping, and I do my dynamic warm up. I do dynamic stretches with a broom handle mostly. But I also do pushups and dips stuff too.

My push day is:

Chest press: dropped weight warm up

Chest press: (godda get that chest pump at the start you know what I mean?)

Arnold press

Chest press incline

Lat raise / weighted dips: supersetted

Chest flys

Triceps overhead extension

After my workout, I go home and make sure to drink a protein shake within that hour window for max hypertrophy. I also take another two creatine pills with that protein shake.

So what do you think? Pretty sweet, right? My chest and shoulder pump from this is huge. I do an RPE of like 8-10 on pretty much everything.

In total I probably am hitting about 150g of protein per day. I'm in a bulk phase currently. Probably will continue it for another 8 or so weeks before I start cutting. My gains are insane right now though. Again, I don't have any juice flowing in me. Not enhanced at all. Just because I know you were thinking that maybe I was on a little bit of gear, but I'm natty. I'll take any test you want and I'll come up clean.

I love you, Phantom.

—Dash

P.S. Call me 💚

I, uh, I don’t really know what any of that means really. Gym is, was my least favorite class in high school. I don’t really think I need to get any gains or anything. Like, I already have my powers and all that.

But, it totally works for you, man. Like, that workout sounds great. And yeah, you have been getting really buff and stuff. Awesome that you’re having fun and all that.

And I totally believe you about being, uh, natty? Yeah. You don’t have to take any tests or anything, it’s all good. Very cool. Yeah

[digitalgirlguide]

HOT GIRLS STAY FIT

easy workouts i've been loving 💗💗💗

LEG DAY (Glute Focused)

barbell hip thrusts: 4 sets x 12 reps

bulgarian split squats: 3 sets x 10 reps per leg

sumo deadlifts: 4 sets x 12 reps

glute bridges: 3 sets x 15 reps

cable pull-throughs: 3 sets x 12 reps

LEG DAY (Quad Focused)

front squats: 4 sets x 10 reps

leg press: 3 sets x 12 reps

walking lunges: 3 sets x 15 steps per leg

leg extensions: 4 sets x 12 reps

step-ups: 3 sets x 12 reps per leg

UPPER BODY (Back & Arms)

bent over barbell rows: 4 sets x 10 reps

lat pulldowns: 3 sets x 12 reps

seated cable rows: 3 sets x 12 reps

barbell bicep curls: 4 sets x 12 reps

tricep dips: 3 sets x 15 reps

UPPER BODY (Arms & Core)

hammer curls: 3 sets x 12 reps per arm

overhead tricep extensions: 3 sets x 15 reps

plank rows: 3 sets x 12 reps per arm

russian twists: 3 sets x 20 reps (10 each side)

hanging leg raises: 3 sets x 15 reps

remember to warm up before starting your workouts and cool down afterward. adjust the weight and repetitions based on your fitness level, and listen to your body to prevent injuries!!

[st4rl1ght-beauty]

Workout routine

gonna try to burn 30lbs by October and this is what i'm gonna try to do everyday (if you have any other tips for losing pls tell>)

Legs: Side leg raises both sides until i cant anymore, side clam leg both sides until i cant, side single leg push until i cant both sides, inner thigh lifts both sides until i cant, repeat all of those twice

abs: 50 sit ups, 100 crunches, 15 reverse crunches, 50 russian twist x2, 30 leg raises, 10 leg circles each side, 50 raised leg sit up

arms: arm circles both way until quit, 25 tricep extensions (back and forth, so 50 total), 20 cobra push up, 30 tricep dips, 15 overhead tricep extension

total: 90min

Myfitnesspal says this all burns around 500 cals but if this is wrong pls lmk

Edit: Many has said this is more strength trainings and this won't burn that much cals, around 1-200cals, so mfp is wrong. Also i do around 2hrs of intense swim a day so that also adds to the count.

Sorry!!

[snapthistiger]

exercise 12312024

bike ride to the gym

3 x 10 lat pull

3 x 6 dips

3 x 10 tricep press

3 x 10 row

3 x 10 overhead press

30 minutes on the step mill

6 x 5 seated press

bike ride to my Mom's then home

the gym workers received mini Hershey bars and Skittles

checked on my Mom and visited with my sister after exercising

top left = the gym has cameras all over the place. i don't think anyone monitors the cameras but if there is an incident then the managers can go and review the video recording

top right = found an aluminum water bottle on the road. i don't need a water bottle and i don't want an aluminum bottle so i plan to recycle it with the aluminum cans that i usually recycle

bottom = me and Peanut enjoying the mild weather. after lunch i read outside and Peanut sat in my lap

hope you have a peaceful afternoon and evening. please be safe!!

[ifuckingloveryoshu]

Limbus Sinners' Exerices They Would Do

Balance: Gregor, Faust, Yi Sang Endurance (Aerobic): Don, Outis, Ryoshu Flexibility: Hong Lu, Sinclair, Rodion Strength (Anarobic): Ishmael, Meursalt, Heathcliff (Rodion could honestly go here too with Meursalt being a more all-rounder.)

Yi-sang: Climbers, Lunge Step, Pseudo Planche, Chest Expansion, Arm Circles, Thigh Hug (Just put him in Yoga. It's good for him, its not too straining, he still gets to exercie.)

Faust: Reverse Angels, Back Fist, Backlift, Forward Bend, Seated Forward Bend, Pull-ups

Don Quinnote: Lunges, Plank Jumps, Jump Knee Tucks, Half Jacks, Latissimus Dorsi and Posterior Deltoid Stretch, Donkey Kicks

Ryoshu: Elbow Plank, Side Kicks, Bicep Extention, Sholder Taps, Butterfly Streach, Sholder Rotator Streach, Wrist Extensor Stretch

Meursault: Supermans, Reverse Angels, Dead Lifting Weights, Chest Expansion, Shoulder Rotator Stretch, Hanging Leg Raise, Standing Toe Tap

Hong-Lu: High Knee, Leg Raises, Fly-steps, Hyperextention, Tuck Jump, Glute Bridge, Reverse Crunches

Heathcliff: Tricep Extention, Chin ups, Pike Push-up, Sit-ups, Jump-Rope, Back-lift, Side-crunch, Forward Crunches, Skull Crushers

Ishmael: Elbow Plank, Pull-ups, Tricep Dip, Shoulder Stretch, Font Kicks, Alt-Grip Pull-up, Swimmer (Just put her in a pool and see her do butterfly stroke. Did you know breast stroke is the slowest but one of the oldest swiming style? And, I just learned about combat sidestroke shown here in this link. X ) Pectoral Stretch

Rodion: Flutterkicks, Body Rows, Forward Raises(?), Incline Bench Press, Standing Overhead Dumbell Press, Russian Twist

Sinclair: High Knee, Get-ups, Windmill, Wall-Squats. Punches, Standing Overhead Dumbell Press, Dumbell Rows, Butt Kicks

Outis: Sit-up, Squat, Army Crawl, Planks, Crossovers, Burpees, Glute Bridge, Hamstring Streach, Hip Flexor Stretch, Cross Body Cruch

Gregor: Side-to-side Chops, Knee-to-Elbow Crutches, Army Crawl, Crossovers, Side Plank, Lying Spinal Twist, Wall Pushups

Dante: Duck Walk, Plank Jump-ins, Laterals (Outis is making him do this one.), High-Knees, Single Leg Deadlifts, Step-ups

[tamamita]

How do you get better at push-ups? I need to build upper body and bicep strength, because I'm practicing martial arts, specifically taekwondo and boxing.

To do better push-ups, it's important you strive to improve your triceps and pectoral muscles since that's exactly what they train. I would recommend exercises such as bench-press, dumbell press, dips, pull-downs and overhead extensions. If you wish to focus solely on push-ups, then I'd recommend starting off with push-ups, but with knees on the ground. Variety is far more effective in increasing strength and hypertrophy, so I'd recommend the list of exercises I provided.

[healthy444]

What are the best workouts for quick weight loss using at-home gym equipment?

Here is a detailed overview of the best at-home workouts for quick weight loss using gym equipment.

Principles of Effective Weight Loss Workouts

Calorie Burn: Focus on high-intensity exercises to maximize calorie expenditure.

Strength and Cardio Combination: Strength training builds muscle, which increases metabolism, while cardio helps burn calories immediately.

Consistency: Aim for at least 5-6 sessions per week.

Progressive Overload: Gradually increase weights, resistance, or intensity to keep challenging your body.

Equipment to Use for At-Home Workouts

Dumbbells

Resistance bands

Kettlebells

Jump rope

Treadmill or stationary bike (optional)

Adjustable bench or step platform

Stability ball

Workout Plan Overview

This plan combines HIIT (High-Intensity Interval Training), strength training, and core stabilization to target fat loss and muscle building.

Day 1: Full-Body Strength Training

Purpose: Build muscle to increase resting metabolism.

Workout:

Dumbbell Squats (3 sets of 12-15 reps)Primary muscles: Quads, glutes.Tip: Keep your back straight and engage your core.

Push-Ups (Weighted if Possible) (3 sets to failure)Primary muscles: Chest, shoulders, triceps.

Bent-Over Dumbbell Rows (3 sets of 12 reps per side)Primary muscles: Upper back, lats.

Plank with Dumbbell Row (Renegade Rows) (3 sets of 10 reps per arm)Primary muscles: Core, back.

Dumbbell Deadlifts (3 sets of 10-12 reps)Primary muscles: Hamstrings, glutes, lower back.

Day 2: HIIT Workout with Cardio Equipment

Purpose: Maximize calorie burn in minimal time.

Workout:

Warm-Up: 5 minutes at moderate intensity on a treadmill or stationary bike.

Intervals:Sprint for 30 seconds (treadmill/jump rope).Recover for 1 minute (light jogging or marching).Repeat for 8-10 rounds.

Cool-Down: 5 minutes of light stretching.

Day 3: Upper Body and Core

Purpose: Sculpt upper body muscles while engaging the core.

Workout:

Dumbbell Bench Press (3 sets of 10-12 reps)Primary muscles: Chest, triceps.

Overhead Dumbbell Press (3 sets of 10 reps)Primary muscles: Shoulders.

Russian Twists (Weighted) (3 sets of 20 twists)Primary muscles: Obliques, core.

Plank to Push-Up (3 sets of 10 reps)Primary muscles: Core, shoulders.

Tricep Dips (Using Bench) (3 sets of 12-15 reps)Primary muscles: Triceps.

Day 4: Active Recovery or Yoga

Purpose: Allow your muscles to recover while improving flexibility.

Workout:

20-30 minutes of yoga, focusing on hip openers, hamstring stretches, and core engagement.

Day 5: Lower Body and Cardio Circuit

Purpose: Build lower body strength and boost metabolism.

Workout:

Bulgarian Split Squats (3 sets of 10 reps per leg)Equipment: Bench or step platform.

Kettlebell Swings (3 sets of 20 reps)Primary muscles: Glutes, hamstrings.

Lunges with Dumbbells (3 sets of 12 reps per leg)Primary muscles: Quads, glutes.

Jump Rope: 2 minutes high-intensity.

Step-Ups (Weighted) (3 sets of 12 reps per leg)Equipment: Bench or sturdy platform.

Day 6: Full-Body HIIT

Purpose: Accelerate fat loss.

Workout:

Warm-Up: 5 minutes of dynamic stretches or light cardio.

Circuit (Repeat 4 rounds):30 seconds Jump Squats30 seconds Push-Ups30 seconds Mountain Climbers30 seconds rest

Cool-Down: 5 minutes of stretching.

Day 7: Rest or Light Active Recovery

Take a day off or engage in light activities like walking, stretching, or a leisurely bike ride.

Nutrition Tips to Enhance Results

Calorie Deficit: Ensure you burn more calories than you consume.

High-Protein Diet: Supports muscle recovery and keeps you satiated.

Stay Hydrated: Drink at least 2-3 liters of water daily.

Timing: Eat balanced meals before and after workouts for energy and recovery.

Tracking Progress

Use a fitness tracker to monitor calorie burn.

Measure your waist, hips, and weight weekly.

Adjust workouts or intensity every 2-3 weeks for continued progress.

P.S. "Quit Dieting Forever! Discover the Easy, New Way to Shed Pounds!"

[ask-good-cop-bad-cop]

what's your workout routine? Got a fav exercise?

▪️ It's pretty simple honestly. I do the majority of my working out at home. Always do warm-ups and stretches first to prevent injury, and then I'll pick one exercise from each category for the day:

Quads – squats, lunges, one-legged squats, box jumps Butt and Hamstrings – deadlifts, hip raises, straight leg deadlifts, good mornings, step-ups Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push-ups, dips Pull (back, biceps, and forearms) – chin-ups, pull-ups, bodyweight rows, bent-over rows

I switch up which ones I do from day to day just to keep it from getting too repetitive, and I have some weights I use for a few of these since I've been doing this long enough our own body weight is no longer sufficient. I do these 3 days a week. My favorite though is jogging. I get up early in the morning to go run in the park while it's still empty. It's a nice way to wake up, hearing the birds sing and watching the sun rise over the city.

[sc3n3-bunny]

Tumblr 2014 girl

General Guidelines

Focus on Whole Foods:

Incorporate nutrient-dense meals with plenty of vegetables, fruits, lean proteins, whole grains, and healthy fats.

Stay Hydrated: Drink water throughout the day. Herbal teas and infused water (e.g., with lemon or cucumber) fit the "effortlessly chic" vibe.

Moderation, Not Deprivation: Include treats occasionally—like a matcha latte, dark chocolate, or a pastry.

Avoid Processed Foods: Minimize sugar, refined carbs, and junk food, but don't obsess over "clean eating."

Reminder Tumblr 2014 girls aren't actually skin and bones! They're skin, MUSCLE and bones

Shopping list

Avocados (a staple for toast and salads)

Berries (blueberries, raspberries, strawberries)

Bananas (for smoothies or oatmeal)

Lemons (for water or detox teas)

Apples (snack or pairing with nut butter)

Kale (salads, smoothies, or sautéed)

Spinach (smoothies, omelets, or salads)

Cucumbers (hydrating snacks or salad base)

Sweet potatoes (roasted or mashed)

Broccoli (steamed or roasted)

Cherry tomatoes (salads or snacking)

Whole-grain or sourdough bread (for avocado toast)

Quinoa or farro (for bowls or salads)

Oats (overnight oats or porridge)

Brown rice or wild rice (side dish

Eggs (poached, boiled, or scrambled)

Greek yogurt (plain or lightly sweetened)

Salmon (fresh or smoked)

Chicken breast (grilled or baked)

Tofu or tempeh (for plant-based meals)

Almond butter or peanut butter (natural, no added sugar)

Raw nuts (almonds, walnuts, cashews)

Chia seeds (for smoothies or yogurt bowls)

Olive oil (high-quality, for dressings)

Coconut oil (for cooking or coffee)

Green tea or matcha powder

Herbal teas (peppermint, chamomile)

Sparkling water (plain or flavored)

Almond milk or oat milk (unsweetened)

Dark chocolate (70% cacao or higher)

Rice cakes (light snack base)

Hummus (for dipping vegetables)

Medjool dates (natural sweet treat)

Popcorn (air-popped or lightly salted)

Workout plan

Day 1: Thin Arms & Shoulders

Arm Circles (forward/backward, 1 minute each direction)

Push-Ups (on knees if needed, 3x10)

Tricep Dips (using a chair or bench, 3x10)

Plank with Shoulder Taps (3x30 seconds)

Stretch: Overhead tricep stretch and chest opener (hold 20–30 seconds

Day 2: Long Legs

Bodyweight Squats (3x12, slow and controlled)

Lunges (walking or stationary, 3x10 per leg)

Calf Raises (3x15)

Side-Lying Leg Lifts (3x12 per side)

Stretch: Hamstring stretch and seated forward fold.

Day 3: Toned Waist

Russian Twists (with or without weight, 3x20 twists)

Plank (hold for 30–60 seconds, repeat 3 times)

Side Plank (20–30 seconds per side, 3x)

Leg Raises (lying down, 3x15)

Stretch: Cobra pose and standing side stretches.

Day 4: Cardio & Flexibility

LISS Cardio: 30–45 minutes of walking, light jogging, or cycling.

Yoga Flow: Incorporate poses like Downward Dog, Warrior II, and Triangle Pose.

Stretch: Full-body stretch, focusing on hamstrings, shoulders, and spine.

Day 5: Full Body Toning

Squats (15 reps)

Push-ups (10 reps)

Plank hold (30 seconds)

Side leg raises (10 reps per side)

Mountain climbers (30 seconds)

Stretch: Pigeon pose and butterfly stretch.

Day 6: Thin Arms, Legs, and Waist (Combo Day)

Arm Circles (2 minutes)

Side-Lying Leg Lifts (3x15 per side)

Plank with Hip Dips (3x20 dips)

Tricep Dips (3x10)

Standing Side Crunches (3x15 per side)

Stretch: Full-body stretch with an emphasis on arms and legs.

Day 7: Rest or Active Recovery

Gentle yoga or stretching for relaxation and flexibility.

General Tips

Consistency Over Intensity: Stick to light, regular workouts that prioritize toning and flexibility (e.g., Pilates, yoga, or barre).

Walk More: Incorporate daily walks to stay active without over-exertion—this fits the "effortless" Tumblr vibe.

Stretch Daily: Stretching helps elongate muscles and improves posture for a lean look.

Focus on Form: Slow, controlled movements during exercises give better results and prevent injury.

Rest Days Matter: Avoid overworking your body—active recovery like stretching or light yoga is perfect.

Prioritize Whole Foods: Opt for unprocessed, nutrient-dense options like vegetables, fruits, lean proteins, and healthy fats.

Stay Hydrated: Carry a chic water bottle (think pastel or minimalist styles) and sip throughout the day.

Moderation, Not Restriction: Allow yourself occasional indulgences (like a matcha latte or croissant) without guilt.

Small, Frequent Meals: Eat smaller portions throughout the day to maintain energy and avoid bloating.

Limit Sugar and Refined Carbs: Choose natural sweeteners like honey or fruits when craving sweets.

Cultivate an Aesthetic: Tumblr girls were all about curating their style. Invest in neutral, minimal wardrobe staples, like oversized sweaters, skinny jeans, and ankle boots.

Self-Care is Key: Maintain a simple skincare routine—hydration and SPF are non-negotiable. Sheet masks and serums add a luxurious feel.

Mindfulness & Journaling: Embrace habits like journaling or meditation to balance your mental health and stay present.

Romanticize Everyday Life: Take time to enjoy moments like sipping tea, watching the sunrise, or listening to moody indie playlists.

Avoid Unrealistic Comparisons: Tumblr aesthetics are curated, and it’s important to embrace your individuality instead of chasing perfection.

Focus on the Feeling: Rather than just the look, channel the energy of the aesthetic—confidence, poise, and self-expression.

Stay Balanced: Balance is key. Don’t let the pursuit of an aesthetic overshadow your happiness and well-being.

Follow accounts that inspire creativity, positivity, and self-love.

Post what makes you happy—whether it���s photos, quotes, or mood boards.

The 2014 Tumblr girl aesthetic is about more than just a look—it’s a vibe of individuality, effortlessness, and quiet confidence. Focus on nurturing these qualities while maintaining your health and happiness.

Websites that help

Pinterest

Pro-4n4 Nation

Spotify 1

Spotify 2

[trainingforfandom]

Asta (Black Clover)

Asta is the kind of character everyone would love to be friends with, even if he is loud and a little much at times his heart shines through. He works hard with what little he has and makes the best of it. He is super ripped before the time skip, he mainly does high rep calisthenics (these build muscle, trust me I know a guy) and hard labor around the church (hence why even Yuno is considered physically strong). I don’t have much to say on Asta as he is a simpler character that manages to be engaging. He does get bigger after the time skip as a result of better nutrition swinging around a heavy sword and being really short. Although we don’t see him train I feel kind of bad about how short this is so I’m making 2 workouts: 

Calisthenics classic workouts

The hidden time skip mass builder (with swordwork considerations) 

I’ll try to stick to some bronze age bodybuilding, labor simulating, and minimal equipment techniques. Asta is a character whose training grows with him and evolves,based on his needs. 

Diet: POTATOES. The ones that grow in Hage village resemble red skinned sweet potatoes, or simply red potatoes. They might even have varieties! Potatoes are actually very good for you! However, potatoes are short on protein, and other vitamins and minerals. So please eat a balanced diet of which potatoes are a part of. 

Recovery/Programming: Asta works out until he literally can’t anymore. A lot of this stuff will be to failure especially the calisthenics and he works out MULTIPLE times a day. Since he lives in a church, we’ll call Sunday his day of rest. Knowing him, he’s not resting. I’ll be doing a 3 day cycle repeated 2x a week kind of thing, you could do only 1 cycle and be just fine. Measuring up to the character he’d do labor, his workout, cardio, and abs all in one day everyday, but we ain’t trying to die here so I figured something out. We don’t have access to recovery magic or potions or whatever he probably uses. So stretch up, eat well and rest plenty. 

Part 1 Calisthenics and Labor: When bodyweight becomes boring/easy add weight to simulate Asta getting his sword. 

Day 1: Legs  + Labor 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 10 Sandbag/Barbell Deadlifts (moving heavy-ish items) 

4 x 100 m Farmers Carry 

3 x 5 Sandbag/Atlas Stone (Pick Up and place onto waist height box, please research technique)  

4 x 100 m Sled Push/Pull 

Day 2: Push + Labor 

5 x Failure Basic Push Ups 

3 x Failure Dips 

3 x Failure Handstand Progression/Pike Push Ups 

-----

5 x 8 Overhead Press

3 x 20 Sec Isometric Plate Hold (Arms straight out, holding the plate parallel to hands, pushing together should be what’s holding the plate up) 

4 x 25 per side  Cable lateral raise 

4 x 10 Tricep Overhead Extensions

Day 3: Pull  + Labor 

5 x Failure Basic Pull Ups 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

1 x Failure Rope Climb/ Pull sled with rope 

6 x 10 (or 3 x 100m ) Supinated Carry/Bicep Curls  (Bicep Curl with moderate/heavy weight, squeeze at the top and keep it there) 

4 x 10 Straight Arm Pushdown

TAKE A BREAK HERE IF YOU HAVEN'T ALREADY 

THE ABOVE CAN BE WEEK A, THE BELOW CAN BE WEEK B

Day 4: Legs + Abs + Cardio 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 30 Crunches/Sit Ups (mind the lower back) 

2 x Failure Hanging Leg Raises 

2 x Failure Plank with alternating knee to elbow 

-----

2000 m run (or any distance that forces endurance) 

Day 5: Push + Abs + Cardio

5 x Failure Push Ups Variety (each set should be different: diamond, archer, decline, staggered, pseudo planche etc..) 

3 x Failure Dips 

3 x Failure

-----

3 x 30 Crunches/Sit Ups

2 x Failure Bicycle Crunches (Slow) 

2 x Failure In and Outs 

-----

Stair Climbing/Hiking 

Day 6: Pull  + Abs + Cardio

5 x Failure Pull Ups (each set should be different: narrow, wide, archer, 21’s etc..) 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

3 x 30 Crunches/Sit Ups

2 x Failure Windshield Wipers

2 x Failure Rotating Plank 

-----

Interval Running (100 m Sprint, 200 m Jog x 5) 

Day 7: REST/ Cardio

-------------------------------TIME SKIP----------------------------------

So here we start his weighted training to get him big and beefy in the Heart Kingdom.

1. Asta will be eating more and have access to more state of the art equipment. To get bigger is to eat in a surplus mainly of protein.

2. He will still train 6 days a week, 4 with weights, 2 for his swordwork/fighting/anti-magic, 1 day off for Sister Lily. We'll do an Upper/Lower split as this is common with some of the strongest biggest folk I've seen.

3. He finally learned to prioritize efficiency and recovery over sheer volume. Burnouts are there for that 'going to failure feel'. Be warned that the form on these exercises might be a little 'advanced' for someone just stepping foot in the gym for the first time.

Upper 1

Warmup + (Program = 95% 1rm 5 x 2 -> 80% 1 x AMRAP -> 65% 1 x AMRAP) Bench 

15 + (8,5,5) + Burnout OHP 

15 + 3 x 8 + Burnout Barbell Bent Over Row

-----

3 x 10 SkullCrushers

6 x 10 Curls 

4 x 10 + Burnout Rear Delt Row

Lower 1 

Warmup + (Program = Refer to bottom of the post) Squat

Warmup + (Program = Refer to the bottom of the post) Deadlift  

4 x 10 BB Alternating Lunges

-----

3 x 10 each Quad + Ham 

4 x 10 + Burnout DB Lateral Raise

Upper 2 

Warmup + Program Bench 

15 + (8,5,5) + Burnout OHP 

4 x 8 Dips

15 + 3 x 8 + Burnout Smith BOR 

-----

6 x 10 Curls  

4 x 10 + Burnout Machine Lateral Raise

Lower 2 

3 x 8 RDL’s (Light) 

Warmup + Program Squat 

4 x 10 light leg press (quad emphasis)

-----

3 x 8 Heavy Calf Raise

4 x 10 Quad Ext 

-----

4 x 10 + Burnout Rear Delt Row 

Calisthenics and Fight Training 1

Mace workout (for obvious reasons!) As a real person, I would suggest not doing this in public... it's a little awkward, maybe go to a class or hit a tire with a hammer... Where would you even get a mace anyway?

Here's one you can try to base yours off of: https://www.youtube.com/watch?v=TdatDbqb8TY

-----

Calisthenics Portion Upper:

3 x Pushups to failure

3 x Inverted rows to failure

Train Pull-Ups AND Chin Ups, train to pull more weight or just rep out till you can't feel your lats with a band.

2 x to NEAR failure Dips, keep 1-2 reps in the tank

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Calisthenics and Fight Training 2

Mace workout/ Some kind of combat class

Calisthenics Portion Lower:

3 x 30 Jumping Squat

3 x 30 Jumping Lunges

3 x 10 Sissy Squats (assisted usually, these are hard)

Train shrimp/pistol squat to your skill level

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Squat Programming: I made this up myself and went from nearly dying under 135lb to repping 185lb. Be safe out there y'all!

Step 1: Pick a working weight, it should be REALLY HARD, but not your 1rm, it can look messy! but you will build strength and eventually the perfect form will follow.

It goes like this: the only thing that is included is the TOPSET with the working weight you picked, you must warm up and do back off sets too!

Week X: Session 1/ Session 2

2x2 / 3x2

4x2/ 3x3

1x4/ 2x4

1x6/ 1x8 (at this point pick a new weight and repeat the program with it. If you fail or feel like one of the sessions is too hard, repeat it until comfortable and then move onto the next rep/set scheme)

Deadlift Programming: This works! It got me from 225lb - 265lb on DL, thats 40lb! I do want to hit 315lb this year so I'm running the program again:

https://t-nation.com/t/the-simple-deadlift-program/284445

Oh my... how the hell did I used to spit these post out so often. This is my first post back, and it's SOOO LONG ... Anyway here it is. Enjoy!

[uglyfatb1tch666]

Here's a workout idea sorry no idea how many calories it burns

ABS 💯

- 100x russian twists

- 30x sit up crossover

- 30x leg lifts

- 30x weighted crunches 🏋‍♀️

- 30x in and outs

- 30s boat pose

- 30x hip dips

- Plank until fail

HIPS AND BUTT🍑

- 20x donkey kick (each side)

- 20x glute bridge

- 20x fire hydrant (each side)

- 20x sumo squats

LEGS 🦵

- 30x squat with leg raise

- 30x leg lifts (each side)

- 40x hamstring curl

- 1m wall sit

ARMS💪

- 20x elevated bicep curls🏋‍♀️

- 40x shoulder pulses🏋‍♀️

- 20x tricep kickbacks🏋‍♀️

- 20x overhead triceps 🏋‍♀️

- 20x T-arms🏋‍♀️

[andromedasummer]

hey hey sorry to bother but you mentioned having an upper body/arm workout you enjoy and if you’re alright with sharing it can i ask what you do? i’ve tried so many and still haven’t found one i enjoy (i blame using my experienced rock climbing friends as a baseline for what i should be able to do lol) so would love to try smth else out !

oh i dont have specific routines, mostly i use an app called fiton (for most my exercise actually) but for arms i do like these specific exercises:

- Tricep dips (a set of 10 twice, using a chair or bed)

- isometic holds of all kinds (usually 30 seconds at a time one arm at a time)

- hammer curls (i like all curls tbh theyre simple. 2-3 sets of 30)

- overhead tricep extension (holding one for dumbell) (2 sets of these about 15 times. i find tricep exercises very satisfying and my favorite to do)

- any lying down exercises for when my body really isnt happy today. tricep extensions, skull crushers, anything really.

- kickbacks!!!! love kickbacks theyre good for your bicep and tricep. again i really like tricep exercises.

id say a good idea would be looking up the specific parts of muscles in your arms (like specific areas in the biceps, triceps etc, theres 3/4 for each i think?), finding exercises that work on those specific areas, trying them out to find the most enjoyable ones and then doing a set of each the way through two-three times. also giving your arms a day or two to recover because your arm and shoulder etc muscles are small as hell and tire QUICK and they will hurt like hell the next day

take ur time and build up to it and remember that every single exercise has alterations. googling their name and alterations and youll find plenty of different ways to do it and complete and target these areas without pushing yourself too hard and hurting yourself.

its better to take baby steps into this and start only doing one set then two then three than trying to throw yourself in there. more likely than not you wont be able to do it or do it completely and that will kill your enthusiasm. do fun stuff or stuff you feel has an effect and your bodys own pace and stop when things hurt. a sore body after a workout is normal and your body is making sure it can do better next time you do. a broken body spending its time on healing will not get stronger or raise your endurance. exercise should be a fun celebration of your body and not a painful chore.

[fitnessnirvana]

Upper Body & Arm HIIT Workout -- No Equipment

This upper body HIIT workout takes only 30 minutes, including a warm-up and cool-down, and requires no gym equipment, allowing you to do it at home, on the go, or in the gym.

Warm up:

3 minutes -- moderate intensity cardio (e.g. walking, cross trainer, jumping jacks)

2 minutes -- dynamic upper body exercises (e.g. arm circles, shoulder rolls, wrist flicks)

HIIT workout: Perform each exercise for 30 seconds, back to back. After completing all five exercises, rest for two minutes. Repeat it four times.

Diamond push-ups: Begin in a high plank position, with your hands making a diamond shape right behind your chest. Engage your core and glutes, then drop your torso until your upper arms are parallel to the ground. Pause before pushing back up to the starting position.

Air punches (straightforward): Stand tall, engage your core, and take one step forward, keeping both knees slightly bent. Bring both hands underneath your chin, elbows curled into your sides. Punch one arm forward, causing the body and hips to twist. Return your arm to beneath your chin and repeat on the opposite side. Perform as quickly as possible while keeping proper form.

Tricep dips: Sit on the edge of a bench or chair, hands clutching the edge slightly outside of hip width, legs spread out in front of you. Bend your elbows to lower your torso to the floor as you move your hips forward off the bench. When your upper arms are parallel to the floor, push back up by extending them.

Air punches (overhead): Stand tall, feet staggered, knees slightly bent. Engage your core and bring both fists to chin height, elbows tucked at your sides. Punch one arm up and allow the body to twist. Return your hand to the starting position and repeat on the opposite side. Alternate with speed.

Plank with forward reach: Begin in a high plank position with your hands just beneath your shoulders and your body in a straight line from head to heels. Engage your core and clench your glutes to keep your hips from dropping. Push through your left hand, then lift your right hand off the ground and extend it out in front. Return it to the floor and repeat on the opposite side, then alternate both sides.

Wide push-ups: Begin in a high plank stance, with hands slightly wider than shoulder width apart. Keeping your core engaged, drop your chest until your upper arms are parallel to the floor. Pause before pushing back up to the starting position.

Cool down:

2-3 minutes -- moderate intensity cardio (e.g. walking, cross-trainer)

2-3 minutes -- upper body static stretching (e.g. body shoulder stretch, wall assisted pectoral stretch, puppy pose)

[calisthenicsgrow]

7 No-Equipment Calisthenics Moves for Home Workouts

In a world where fitness trends come and go, calisthenics remains a timeless and effective form of exercise. What sets calisthenics apart is its simplicity and accessibility – all you need is your body and a bit of space to get started. Whether you're a beginner or a seasoned athlete, calisthenics offers a wide range of exercises that can be tailored to your fitness level and goals.

In this article, we'll explore seven equipment-free calisthenics moves that you can incorporate into your home workouts. These exercises target various muscle groups, promote functional strength, and improve overall fitness without the need for expensive gym equipment. So, let's dive in and discover the power of bodyweight training.

Push-Ups

Push-ups are a classic calisthenics exercise that targets the chest, shoulders, and triceps while engaging the core and stabilizer muscles. To perform a push-up:

Start in a high plank position with hands shoulder-width apart and arms fully extended.

Lower your body by bending your elbows until your chest nearly touches the ground.

Keep your core engaged and maintain a straight line from head to heels.

Push back up to the starting position, fully extending your arms.

Push-ups can be modified to suit different fitness levels by adjusting hand placement, tempo, or performing them on your knees.

Bodyweight Squats

Bodyweight squats are an excellent lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform a bodyweight squat:

Stand with feet shoulder-width apart, toes slightly turned out.

Lower your body by bending your knees and pushing your hips back, as if sitting back into a chair.

Keep your chest up, back straight, and weight in your heels.

Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

Bodyweight squats can be intensified by adding pulses, jumping squats, or holding a squat position for an extended period.

Pull-Ups (or Inverted Rows)

Pull-ups are a challenging upper body exercise that targets the back, biceps, and shoulders. If you don't have access to a pull-up bar, you can perform inverted rows using a sturdy horizontal bar or suspension trainer. To perform a pull-up:

Grip an overhead bar with hands slightly wider than shoulder-width apart, palms facing away from you.

Hang with arms fully extended, engaging your core and keeping your body in a straight line.

Pull your body up until your chin clears the bar, then lower back down with control.

Inverted rows mimic the movement of pull-ups and offer a scalable alternative for beginners.

Planks

Planks are a fundamental core exercise that strengthens the abdominals, lower back, and stabilizer muscles. To perform a plank:

Start in a forearm plank position with elbows directly beneath your shoulders and feet hip-width apart.

Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability.

Hold this position for as long as possible while maintaining proper form and breathing rhythm.

Planks can be made more challenging by lifting one leg or arm, performing side planks, or adding dynamic movements like plank jacks.

Lunges

Lunges are a versatile lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. To perform a lunge:

Start standing with feet together.

Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.

Keep your front knee aligned with your ankle and your back knee hovering just above the ground.

Push through your front heel to return to the starting position, then repeat on the other side.

Lunges can be performed in various directions (forward, reverse, lateral) and with added weight for increased resistance.

Dips

Dips are an effective upper body exercise that targets the chest, triceps, and shoulders. To perform dips:

Find two sturdy surfaces of equal height, such as parallel bars or the edge of a chair or bench.

Grip the bars or edges with hands shoulder-width apart and arms fully extended.

Lower your body by bending your elbows until your upper arms are parallel to the ground.

Push through your palms to extend your arms and return to the starting position.

Dips can be modified by bending your knees or elevating your feet to increase or decrease the level of difficulty.

Burpees

Burpees are a full-body, high-intensity exercise that combines strength, cardio, and coordination. To perform a burpee:

Start standing with feet shoulder-width apart.

Lower into a squat position and place your hands on the ground in front of you.

Jump or step your feet back into a plank position.

Perform a push-up, then jump or step your feet back to the squat position.

Explosively jump up, reaching your arms overhead.

Land softly and immediately lower back into the squat position to begin the next repetition.

Burpees can be modified by eliminating the push-up or jump to suit different fitness levels.

Conclusion

Calisthenics offers a convenient and effective way to improve strength, endurance, and overall fitness without the need for fancy equipment or gym memberships. These seven equipment-free calisthenics moves provide a solid foundation for a full-body workout that can be done anytime, anywhere. Whether you're a beginner looking to kickstart your fitness journey or a seasoned athlete seeking a new challenge, give these exercises a try and experience the transformative power of bodyweight training. So, clear some space in your living room, lace up your sneakers, and get ready to sweat with these equipment-free calisthenics moves!