100 EXERCISES YOU CAN DO WITH JUST ONE DUMBBELL

100 EXERCISES YOU CAN DO WITH JUST ONE DUMBBELL
AND THE MUSCLES THEY TARGET

CHEST (00:37)
1)DECLINE HEX FLOOR PRESS
2)SINGLE DUMBBELL UPPER CHEST PRESS
3)UNILATERAL FLOOR PRESS
4)UNEVEN PUSH UP
5)SINGLE DUMBBELL DECLINE FLOOR PRESS
6)UNILATERAL FLOOR FLY
7)LOPSIDED PUSH UP
8)SINGLE DUMBBELL FLOOR PRESS
9)UNILATERAL UPPER CHEST FLY
10)HEX FLOOR PRESS
11)UNILATERAL DECLINE FLOOR FLY
12)UPPER CHEST HEX PRESS
13)UNILATERAL DECLINE FLOOR FLY

LOWER BODY (07:13)
1)SUMO SQUAT
2)DROP LUNGE
3)GLUTE BRIDGE
4)LATERAL LUNGE
5)FRONT LOADED SQUAT
6)DEADLIFT
7)CALF PRESS
8)ALTERNATING BACKWARDS LUNGE
9)GOBLET SQUAT
10)SINGLE LEG GLUTE BRIDGE
11)SWITCH LUNGE
12)DONKEY KICK
13)JUMP SQUAT
14)KNEE SIDE PLANK LEG LIFT
15)BOUNCE LUNGE
16)GLUTE MARCH
17)LATERAL LUNGE ROCK
18)SINGLE LEG DEADLIFT

BACK (15:14)
1)CRANK THE MOWER
2)PULL OVERS
3)SINGLE DUMBBELL BENT OVER ROW
4)REVERSE GRIP CRANK THE MOWER
5)SINGLE DUMBBELL RENEGADE ROW
6)UNILATERAL BENT OVER ROW
7)GOOD MORNING
8)PRONATED GRIP CRANK THE MOWER

SHOULDERS (19:19)
1)UNILATERAL FACEPULL
2)CORKSCREW
3)UNILATERAL SHOULDER PRESS
4)SINGLE DUMBBELL PRESS
5)UNILATERAL UPRIGHT ROW
6)SINGLE DUMBBELL FRONT RAISE
7)UNILATERAL REAR DELT FLY
8)UNILATERAL FRONT RAISE
9)FIGURE 8
10)UNILATERAL LATERAL RAISE

ARMS (24:12)
1)UNILATERAL TRICEPS KICKBACK
2)LYING UNILATERAL TRICEPS EXTENSION
3)HANGING BICEPS CURL
4)UNILATERAL CROSS BODY BICEPS HAMMER CURL
5)LYING UNILATERAL CROSS BODY TRICEPS EXTENSION
6)UNILATERAL BICEPS FLIP CURL
7)LYING SINGLE DUMBBELL TRICEPS PRESS
8)SQUATING SINGLE DUMBBELL BICEPS PREACHER CURL
9)LYING UNILATERAL TRICEPS REACH AND EXTEND
10)SINGLE DUMBBELL OVERHEAD TRICEPS EXTENSION (WRAP AROUND GRIP)
11)SINGLE DUMBBELL BICEPS CURL
12)LYING SINGLE DUMBBELL TRICEPS EXTENSION
13)UNILATERAL BICEPS CURL
14)LYING UNILATERAL REVERSE GRIP TRICEPS EXTENSION
15)UNILATERAL SQUATING BICEPS PREACHER CURL
16)UNILATERAL REVERSE GRIP BICEPS CURL
17)LYING SINGLE DUMBBELL TRICEPS EXTENSION (WRAP AROUND GRIP)
18)UNILATERAL BICEPS HAMMER CURL
19)LYING UNILATERAL ROTATIONAL TRICEPS EXTENSION
20)UNILATERAL BICEPS DRAG CURL
21)UNILATERAL OVERHEAD TRICEPS EXTENSION
22)UNILATERAL ROTATIONAL BICEPS CURL
23)SINGLE DUMBBELL CURL - PRESS - EXTEND

ABS (33:58)
1)V UP
2)SIDE PLANK UP
3)PASS UNDER CRUNCH
4)SIDE BEND
5)ALTERNATING REVERSE CRUNCH
6)SIT UP
7)SIDE V UP
8)LIFTING
9)LYING REVERSE CRUNCH
10)OVERHEAD SIDE BEND
11)ELEVATED LEG CURNCH
12)WEIGHTED WIPERS

COMBO MOVES (40:00)
1)WINDMILL PLANK
2)SQUAT TO PRESS OUT
3)PUSH UP RENEGADE ROW
4)CURL PRESS EXTEND
5)LIFTING
6)CURL TO PRESS
7)SIDE PLANK LATERAL RAISE
8)SQUAT CURL PRESS
9)V SIT PRESS
10)FRONT RAISE EXTEND
11)BACKWARDS LUNGE TWIST
12)PLANK KICKBACK
13)FRONT RAISE LUNGE
14)SIDE PLANK LEG LIFT
15)SQUAT PRESS
16)SWING LUNGES

100 WEIGHT PLATE EXERCISES AND MUSCLES THEY TARGET

CHEST (00:25)
1)LYING PRESS
2)PLATE SQUEEZE
3)LYING DECLINE PRESS
4)INCLINE PLATE SQUEEZE
5)PULL OVER
6)FIGURE 8 PLATE SQUEEZE
7)PULL OVER PRESS
8)DECLINE ALTERNATING PLATE SQUEEZE
9)UPPER CHEST FLY
10)LYING ALTERNATING PLATE SQUEEZE
11)WEIGHTED PUSH UP
12)ALTERNATING PLATE SQUEEZE
13)DECLINE PULL OVER PRESS
14)LYING PLATE SQUEEZE
15)DECLINE PLATE SQUEEZE

BACK(05:00)
1)CRANK THE MOWER
2)DOUBLE PLATE BENT OVER ROW
3)SINGLE PLATE ONE ARM REVERSE GRIP BENT OVER ROW
4)BENT OVER FACEPULL
5)SINGLE PLATE BENT OVER ROW
6)DOUBLE PLATE REVERSE GRIP BENT OVER ROW
7)SINGLE PLATE FACEPULL
8)SINGLE PLATE BENT OVER ROW

SHOULDER EXERCISES (07:20)
1)WEIGHT PLATE SHOULDER BENT OVER FACEPULL
2)WEIGHT PLATE SHOULDER UPRIGHT ROW
3)WEIGHT PLATE SHOULDER HALO
4)WEIGHT PLATE SHOULDER PRESS OUT
5)WEIGHT PLATE SHOULDER SHRUG
6)WEIGHT PLATE SHOULDER LATERAL RAISE
7)WEIGHT PLATE SHOULDER FIGURE 8
8)WEIGHT PLATE SHOULDER FRONT RAISE
9)DOUBLE WEIGHT PLATE SHOULDER FRONT RAISE
10)WEIGHT PLATE SHOULDER LATERAL RAISE
11)WEIGHT PLATE SHOULDER CORKSCREW
12)WEIGHT PLATE SHOULDER SHRUG CIRCLES
13)WEIGHT PLATE SHOULDER PRESS OUT FIGURE 8
14)WEIGHT PLATE SHOULDER BUS DRIVER
15)WEIGHT PLATE SHOULDER LATERAL RAISE TO SCARECROW
16)WEIGHT PLATE SHOULDER SCARECROW
17)WEIGHT PLATE SHOULDER REAR DELT FLY
18)WEIGHT PLATE SHOULDER FRONT AND LATERAL RAISE
19)WEIGHT PLATE SINGLE ARM SHOULDER FACEPULL
20)WEIGHT PLATE SHOULDER SINGLE ARM UP UPRIGHT
21)WEIGHT PLATE SHOULDER REAR DELT LIFT

ARM EXERCISES (13:24)
1)SINGLE PLATE KICKBACK
2)LYING EXTENSION
3)SINGLE ARM OVERHEAD EXTENSION
4)LYING REACH AND EXTEND
5)OVERHEAD EXTENSION
6)LYING CROSS BODY EXTENSION
7)KICKBACK
8)PLATE CROSS BODY BICEPS CURL
9)PLATE BICEPS KNEELING PREACHER CURL
10)PLATE BICEPS DRAG CURL
11)DOUBLE PLATE BICEPS HAMMER CURL
12)PLATE BICEPS HAMMER CURL

LOWER BODY (17:00)
1)WEIGHT PLATE SINGLE LEG DEADLIFT
2)WEIGHT PLATE ALTERNATING FRONT LUNGE
3)WEIGHT PLATE WEIGHTED WALL SIT
4)WEIGHT PLATE LATERAL LUNGE
5)WEIGHT PLATE CALF PRESS
6)DOUBLE WEIGHT PLATE WALKING LUNGE
7)WEIGHT PLATE STIFF LEG DEADLIFT
8)WEIGHT PLATE WEIGHTED GLUTE BRIDGE
9)DOUBLE WEIGHT PLATE ALTERNATING FRONT LUNGE
10)WEIGHT PLATE WALKING LATERAL LUNGE
11)WEIGHT PLATE LOW WALKING SQUAT
12)WEIGHT PLATE WEIGHTED ELEVATED HEEL SQUAT
13)DOUBLE WEIGHT PLATE BOUNCE LUNGE
14)WEIGHT PLATE SISSY SQUAT
15)WEIGHT PLATE WEIGHTED SINGLE LEG WALL SIT
16)DOUBLE WEIGHT PLATE ALTERNATING BACKWARDS LUNGE
17)DOUBLE WEIGHT PLATE ALTERNATING DROP LUNGE
18)WEIGHT PLATE WALKING LUNGE
19)WEIGHT PLATE SINGLE LEG CALF PRESS
20)DOUBLE WEIGHT PLATE SQUAT
21)WEIGHT PLATE BOUNCE LUNGE
22)WEIGHT PLATE WEIGHTED SINGLE LEG GLUTE BRIDGE
23)WEIGHT PLATE ELEVATED HEEL SQUAT
24)WEIGHT PLATE ALTERNATING BACKWARDS LUNGE
25)WEIGHT PLATE WEIGHTED SINGLE LEG CALF PRESS
26)WEIGHT PLATE DROP LUNGE
27)WEIGHT PLATE SWITCH LUNGE
28)WEIGHT PLATE GOBLET SQUAT

COMBO MOVES (24:48)
1)WEIGHT PLATE GOBLET SQUAT TO SHOULDER PRESS
2)WEIGHT PLATE SUMO SQUAT BICEP CURL SHOULDER PRESS
3)WEIGHT PLATE BICEP CURL SHOULDER PRESS TRICEP EXTENSION
4)WEIGHT PLATE LIFTING
5)WEIGHT PLATE ALTERNATING FRONT LUNGE WITH CORE TWIST
6)WEIGHT PLATE GOLD DIGGER
7)WEIGHT PLATE OVER HEAD ALTERNATING FRONT LUNGE
8)WEIGHT PLATE SHOULDER FRONT RAISE TO TRICEPS EXT
9)WEIGHT PLATE OVERHEAD WALKING FRONT LUNGE
10)WEIGHT PLATE SQUAT PRESS OUT

ABS (28:37)
)WEIGHT PLATE SEATED TWIST
2)WEIGHT PLATE SIDE BEND
3)WEIGHT PLATE REACH FOR YOUR TOES CRUNCH
4)WEIGHT PLATE KNEELING TWIST
5)WEIGHT PLATE LYING LEG HOLD
6)WEIGHT PLATE BENT KNEE WIPER
7)WEIGHT PLATE SIT UP
8)WEIGHT PLATE SEESAW
9)WEIGHT PLATE FRONT PLANK
10)WEIGHT PLATE OVERHEAD SIDE BEND
11)WEIGHT PLATE PASS UNDER CRUNCH
12)WEIGHT PLATE LYING REVERSE CRUNCH

Kava Kava | 700mg Capsules | Stress Relief and Anxiety Supplement | Mental Calmness, Positive Mood | Piper Methysticum Extract

• Kava Kava (Piper methysticum) is a natural herb that helps to reduce anxiety and stress symptoms
• Kava Kava promotes restful sleep, can curb cravings, improve digestive health, and reduce inflammation
• Kava Kava contain kavalactones, that can decrease stress and help prevent headaches
• Kava Kava enhances mental calmness, and positive moods to help you practice mindfulness throughout the day.
• VH Nutrition offers a 100% Satisfaction guaranteed with a 30 day money back guarantee.

Defeat Your Stress with VH Nutrition

There are certain natural herbs that support the body in high stress situations and VH Nutrition has put them all in one formula.

Adrenecept is a 100% natural adrenal fatigue support formula.

Adrenecept is a natural dietary supplement for those suffering from the unwanted effects of adrenal fatigue and chronic elevated Cortisol levels.  

Brain and HGH Stack

Alpha-GPC (Alpha-glycerophosphocholine) Choline is vital for healthy  live function and brain development. It aids in nerve signaling, maintenance  of brain cell membranes and memory. This particular form of choline has  been shown to be over 40% more bioavailable than any other Choline sources.

Alpha-GPC increases human growth hormone (HGH) production and bench press  strength by 15%. 250-500mg one hour before workouts and before bed or as directed.

DMAE leads to higher choline levels in the brain leading to better mental function. 100-200mg once or twice a day for focus. Dimethylaminoethanol, its  acronym being DMAE, is one of the originator molecules for acetylcholine.

Acetylcholine is used to help cells multiply and expand. It also acts as a neurotransmitter,  helping messages cross from nerve endings and nerve cells to the most central nerve system, your brain.

Put simply, DMAE is one of the necessary chemicals our body needs to help messages flow more consistently  across our body, more importantly, through our brain.

Huperzine A works by preventing the breakdown of an important nerve stimulator called acetylcholine. It’s a cognitive enhancer that inhibits an enzyme that  degrades the ‘learning neurotransmitter’, Acetylcholine. 50mcg up 3x per day brain.

October 2019 Monthly Workout

Workout 1 – Push

Squats 3 X 6 – 8
Leg Press 2 X 10 – 12
Calf Raise 4 X 8 – 10
Bench Press 3 X 5 – 7
Standing Barbell Overhead Press 3 X 6 – 8
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

Workout 2 – Pull

Deadlifts 2 X 1 - 5
Leg Curl 2 X 10 – 12
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Full body + dropsets will do it. 💦

1. DB deadlift x10

2. DB floor press x10

*3A. DB side raise x10
*3B. DB front raise x10

*4A. DB curl x10
*4B. DB hammer curl x10
*4C. DB extension x10
*4D. DB Tate press x 10

5A. Squat thrust x30s
5B. Plank x30s

Rest 30-60s. Repeat 3-5x pic.twitter.com/N5vgd7T5To

— humanfitproject (@humanfitproject) July 22, 2019

September 2019 Monthly Workout

Workout 1 – Push

Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

Workout 2 – Pull

Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Workout 3 – Legs/Abs

Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15