tricep-dip

anonymous asked:

Im currently unable to go to a gym and i dont have any equipment at home that i can use to work out. Are there any workouts i can do at home without any equipment to help me tone my arms and/or stomach? I do have access to a pool but it can be kind of crowded sometimes. Also, will going for walks/running every day make my legs thinner? Sorry if you already answered similar questions, i couldnt find any in the tags

11.  I can’t afford/go to a gym, what are some things I can do at home?
If you can’t make it to the gym, I do highly recommend you at the very least invest in a pair of dumbells and possibly a pull up bar! Here are some workouts:
- Push ups                                (chest/triceps)
- Bicep curls                             (biceps)    
- DB lateral raises                    (shoulders)
- DB shoulder press                 (shoulders)
- DB rear delt flys                     (delts)
- DB pec dec flys                     (chest)
- DB tricep extensions             (triceps)
- DB rows                                (back)
- Chair dips                              (triceps)
- Pull ups                                 (back/biceps)
- Leg raises (w/ pull up bar)    (core)
- Squats (can add db)             (legs)
- Wall sits                                 (legs)
- Planks                                    (core)

going on walks/runs wont necessarily make your legs thinner but it will definitely strengthen them and build muscle in your legs which will make your legs appear to have more form to it

4

I think the best part about me is my gym clothes. ✌
My workout today was Batman:
Bicep Curls:
02x08kg
Hammer Curls:
02x08kg
Tricep Extensions:
02x06kg
Seated Dip:
01x64kg

~again, these are just my max’s ! 💕
I’m hoping that when I figure out my pbs on the majority of my favourite moves I can really start working towards bettering myself.
I must also stop being so afraid to do cardio in front of other people!! I dropped my phone on the treadmill and that was it, couldn’t do anymore… luckily it was at the end of the workout or my anxiety would have got the better of me!

Anyway!!!! How was *your* day? 😁💖

-p.s. this doesn’t count as my selfie @oxford-male @remyjr85

Level 3: Workout Regimen

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

Monday - Chest/Triceps
A1. Bench press (4 sets - 1-2-3-2)
B1. Decline close grip bench (3 sets B-I)
C1. Incline bench
D1. Dumbbell chest press
D2. Dumbbell chest flies
E1. Dumbbell incline flies
E2. Single arm dumbbell overhead triceps extension
F1. Underhand grip chest press (machine)
F2. Left/right turn press
G1. Triceps pull down
G2. Cable flies
H1. Triceps dips
H2. Diamond push ups
I1. Chest flies (machine)
I2. Preacher triceps extension

Tuesday - Back/Biceps
A1. Assisted pull ups (warm up - 3 sets)
B1. Lat pull down (behind neck)
B2. Wide grip seated rows
C1. Lat pull down (in front)
C2. Close grip seated rows
D1. Dumbbell back flies
D2. Single dumbbell overhead raise
E1. Bent over back flies
E2. Dumbbell kneeling back lifts
F1. Seated rows (machine)
F2. Single arm lat pull down (machine)
G1. Upright rows (cable)
G2. Bicep curls (cable)
H1. Single arm lat pull down (cable)
H2. Bar straight arm lat pulls (cable)
I1. Single arm preacher curls

Wednesday - Leg Day
A1. Squats (4 sets - 1-2-3-2)
B1. Calf raises (4 sets - light)
B2. Single leg squat lunges (3 sets B-H)
C1. Deadlift (sumo)
D1. Single leg deadlift
E1. Leg press
F1. Glute press down on pull up assist
G1. Leg extension
G2. Leg curls
H1. Kick backs
H2. Seated calf press

Thursday - Shoulders/Arms
A1. Military press behind neck
A2. Single arm dumbbell overhead press
B1. Military press (in front)
C1. Upright rows
C2. Shoulder shrugs
D1. Seated dumbbell military press
D2. Dumbbell single arm preacher curls
E1. Lateral lifts
E2. Dumbbell single arm overhead triceps extension
F1. Overhand grip barbell curls
F2. Tricep kickbacks
G1. Overhead bar raises (cable)
G2. Side lateral extensión (cable)
H1. Biceps curls (cable)
H2. Triceps pull down (cable)
I1. Compound shoulder buster (light dumbbell)
-back flies, upright rows, lateral raises, overhead press (8 reps each)
I2. Bar shoulder wheel rotation

Friday - Chest/Back (combine Monday and Tuesday with your favorite 5 workouts for both chest and back, with supersetting a chest workout (1) with a back workout (2), all without Monday and Tuesday’s triceps and biceps workouts respectively)

Saturday - Legs (same as Wednesday)

Sunday - Shoulders (same as Thursday, without the triceps and biceps)

2

Hi! I really need a new mirror and pose for my gym pics lol. 

My gym buddy bailed today, and I thought about also bailing, but I got my butt to the gym and ended up having a killer workout :) Also, I found a new playlist that I’m loving! Definitley a throwback girl power playlist. I was jamming out the whole time, probably embarrassing myself haha. 

30 mins cardio then… Chest/Triceps:

Dumbbell Chest Press            3 sets of 10 (25lb)

Tricep Kickbacks                    3 sets of 10 (30lb)

Dumbbell Chest Fly                3 sets of 15 (25lb)

Barbell Tricep Superset          3 sets 10 each (30lb.. couldnt finish last set)

Cable Pull Downs                   3 sets of 10 (33lb)

Tricep Dips                             3 sets of 15 until failure (with assistance)

Pushups                                 3 sets of 15 until failure 

anonymous asked:

i want to tone up my body and feel strong again, but i don't know where to start. i cant really afford a gym membership right now. do you have any suggestions? i'm already on a good diet and have lost a lot of weight from it, but now i want to feel strong.

If you can’t make it to the gym, I do highly recommend you at the very least invest in a pair of dumbells!! and possibly a pull up bar! Here are some workouts along with what muscles they workout
- Push ups (chest/triceps)
- Bicep curls (biceps)
- DB lateral raises (shoulders)
- DB shoulder press (shoulders)
- DB rear delt flys (delts)
- DB pec dec flys (chest)
- DB tricep extensions (triceps)
- DB rows (back)
- Chair dips (triceps)
- Pull ups (back/biceps)
- Leg raises (w/ pull up bar) (core)
- Squats (can add db) (legs)
- Wall sits (legs)
- Planks (core)

Level 2: Workout Regimen

***Six Week Program***

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

(There’s less detail for this regimen than Level 1, so refer to that in my tags for more detail)

Monday - ARMS
A1. Preacher curls
A2. Dumbbell extension
B1. Dumbbell curls
B2. Skull crushers
C1. Seated cable curls
C2. Triceps pull down

Tuesday - QUADS/CALVES
A1. Leg press
B1. Kettle ball squats
B2. Standing calf extension
C1. Leg extension
C2. Seated calf extension
D1. Lateral lunges
D2. Forward lunges

Wednesday - CHEST/ABS
A1. Barbell bench press
B1. Incline bench press
B2. Dumbbell close grip bench press
C1. Cable punches
C2. Cable chest flies
D1. Cable front lift
D2. Tricep dips
E1. Decline dumbbell press

Thursday - BACK
A1. Pull ups (upstairs)
A2. Back pulls (upstairs)
B1. Bent over dumbbell flies
C1. Lying back lateral raises
C2. Corner bar raises
D1. Face pulls
D2. Lateral side cable pull downs
E1. Lat pull downs (upstairs)

Friday - HAMSTRINGS/GLUTES/CALVES
A1. Squats
B1. Straight leg dead lift
B2. Lying single leg lift
C1. Reverse lunges
C2. Standing calf raises
D1. Leg curls
D2. Seated calf extensions
E1. Machine leg push backs

Saturday - SHOULDERS
A1. Machine shoulder press
A2. Kettle ball frontal raises
B1. Dumbbell endurance military press
B2. Side lateral raises
C1. Dumbbell shrugs
C2. Hang clean
D1. Cycle dumbbell bust

Crush (part 5)

Originally posted by jmaclean

Pairing: Jensen X Reader
Summary: Jensen has a crush on you.
Warnings: none.


Jensen spent the majority of the entire next week texting you and listening to the little 10 second clip of you singing in the trailer for your movie. You had such a lovely voice, it sent deep shivers rippling through Jensen’s body with the first note.

Keep reading

8

SEATED TRICEP DIPS AT HOME:

I thought I’d illustrate one of my favorite at home tricep builders that requires only a chair to perform. A sturdy chair with minimal
or no seat pudding and without arms and definitely no wheels is ideal. These are simple to perform but will burn out your triceps real quick.

For beginners place your hands on the chair and feet on floor in front of you so your legs are at about a 90 degree angle. The closer your feet to the chair the easier these will be. Now dip yourself down until your upper arms are near parallel to the floor now push yourself back up you should feel your triceps do most of the work. This fully engages the triceps. Now repeat to failure. (see pics 2&3)

For more of a challenge get a second chair and place your heels on the front of it with legs fully extended. Now perform the same dipping motion and repeat to failure. If you want to increase the difficult even more throw some weight on your lap and give it a go.
(see pics 4&5)

I like to adjust hand placement on the chair for each set to more fully engage the different heads of the triceps for a fuller more overall build. (see pics 6-8).

These are one of my favorite at home tricep builders because they really isolate the triceps and require no special equipment to do. I like to include them at the end of an arm workout to squeeze that last bit of strength out of my triceps and really burn them out. Or sometimes I just throw a few sets into my workout for fun. Give them a try they may surprise you how effective they can be.

anonymous asked:

How do you get better at pushups, ik sounds dumb but i can lift but pushups are harder

workouts that will help you with pushups: 
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions
ALSO try doing push ups at a slight incline (ex on a bench or a chair) it works the same muscles but it is a bit lighter on the load and a good place to start building strength in your chest and triceps :)

odindirk  asked:

if you couldn't get access to any machines or weights, which body weight exercises do you think would be best for putting on muscle or toning? thanks!

I have a video on a home workout on my youtube, here. 

You can create your own weights by filling an old milk or water jug with water or sand (if you have access to sand) to the desired heaviness. I’d recommend only using one jug per side of the body since you don’t want to create an imbalance with two different-weight jugs! I’ll mark any exercises that will need these ‘weights’ with an *. All the others will be bodyweight!

Pushups (mid chest/arms)

Incline/decline pushups (upper/lower chest/arms)

Shoulder pushup (shoulders/arms)

*Shoulder press/lateral raises (shoulders)

Supermans (back)

*Rows (back)

*Table row (back) (*requires a sturdy table or a bar*)

*Bicep curls (arms)

Tricep dips on chair (arms)

*Tricep extensions (arms)

Planks+variations (abs)

Leg raises (abs)

Squats (legs) (*can be done with and without additional weights*)

Lunges (legs) (*same as above*)

Calf raises (legs)

Wall sit (legs)

For a quick home workout you can chose one from each category and two from legs. 3 sets of 8-12 reps each exercise.

Overslept so I improvised

I usually like to get in about an hour workout in the morning but today I overslept and only had a half an hour. Feeling bummed I couldn’t get the workout I wanted in I decided to improvise and try something new. Try to squeeze my planned hour workout into 30 minutes.
I decided the best way to do this was to lower the weight and superset everything with very little rest time. It was arm day…my favorite and this is how it went down.

Chin ups: x10
Incline dumbbell curls x10
Standing Barbell curls x10
Reverse barbell curls x10
Incline dumbbell tricep extensions (neutral grip) x10
Decline EZ curl skull crushers x10
Standing overhead tricep plate extensions x10
Elevated feet tricep dips x10

Rest :90 seconds repeat 2 more times.

Finished with some light dumbbell curls and seated bench dips to full failure.

Knocked it out in about 28 minutes. Very high intensity and I was completely gassed when I was done. Arms were so pumped and shaking it was hard for me to even make my breakfast. I certainly got a much better workout in than if I’d had my full planned hour. Improvise roll with the punches and find a way to make even non ideal situations into positive steps forward. Where there is a will there is always a way!

anonymous asked:

I've gone thru Ur fitness shit tag buuuuut maybe I missed if you posted how you do arm workouts?? What's best for gaining muscle/getting rid of fat? Thanks!

    Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover, DB Flat Press, DB Incline Flys
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises, Machine Lateral Raise
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions

·        Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lat Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups 
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl
Rear Delts: Face Pulls, Reverse Pec Deck

from my faq bud and like i said before… theres NO workout that helps you get rid of fat.. fat goes away by nutrition/caloric deficit/cardio (which is explained in my faq)

2

April 6
Well. Good to know I won’t be wearing this shirt for my half. Today I did biceps, triceps, and chest before running 5.50 miles on the treadmill (which, by the way, gets so boring even if you have good music). The first few miles were ok but I low key hate that you can control your speed because I wanted to have negative splits for all but the last mile, but manually changing it every half mile was kind of torture. I stopped for maybe 20 seconds at mile 4 to shake out my legs and have a sip of water, but other than that I ran straight through. It kind of bothers me that the Nike app tracks one mileage, the treadmill tracked a different one, and my Fitbit tracked yet another different one. WHICH ONE IS RIGHT???? Also, good to know for future long runs NOT to wear a tank when running with my armband because it gave me this awful burn under my armpit. It looks and feels even worse this morning 😓

But longest run yet and I didn’t die!!! And I didn’t feel sick to my stomach this time, so I fueled right!! (In spite of the fact that I was an idiot yesterday and left my lunch at home 🙄 so I had to get a wrap from the place next door and it was stupid expensive)

Arms
3x each
15 reps cross body curls, 8#
10 reps decline push-ups
15 reps concentration curls, alt. sides, 10#
15 reps wide curls, 8#
15 reps overhead extensions, 10#
10 reps tricep dips
15 reps bench press machine, 30# resistance
15 reps standing lat raises, 6#
30 reps front-back punch, 5#

5.50 mi
9'37" min / mi

Also, thanks for all the recent follows, fam! Y'all know how to make a girl feel good on a Friday 😍

anonymous asked:

Yoooo so - I was just wondering if ya had anything to tone arms? 🤔🤔 or any good arm workouts? I'm trynna head to the gym more (despite the feeling of being judged constantly) and would like some advice ^_^ thanks you! ❤️❤️

·        Push Day:
Chest: Bench Press, DB (Dumbell) Incline Press, Pec (Pectoral) Deck, Cable Crossover, DB Flat Press, DB Incline Flys
Shoulders/Delts: Overhead Press, DB Shoulder Press, Side Lateral Raises, Front Lateral Raises, Machine Lateral Raise
Triceps: Dip Machine, Overhead Tricep Extension, Rope Tricep Extensions

·        Pull Day: Deadlifts (whole body workout)
Back: DB Row, TBar Row, Seated Cable Rows, Lat Pull Down, Anchored Barbell Row, Pull Ups, Chin Ups
Biceps: DB Curl, Hammer Curl, Rope Hammer Curl, Preacher Curl
Rear Delts: Face Pulls, Reverse Pec Deck

PLEASE check faq,