Dip Workout Quotes

The greatest threat to success is not failure, but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty. Perhaps this is why we get caught up in a never-ending cycle, jumping from one workout to the next, one diet to the next, one business idea to the next. As soon as we experience the slightest dip in motivation, we begin seeking a new strategy—even if the old one was still working. As Machiavelli noted, “Men desire novelty to such an extent that those who are doing well wish for a change as much as those who are doing badly.

FUNDAMENTAL FIVE  MONDAY - The first exercise you will do is the push-up. Try and perform 3 sets and as many reps as you can in each set. It is fine here if you use a raised platform for the hands as we are just trying to get stronger here. The second exercise you will perform is the dip exercise. Here you can do either a ledge dip if your strength is not strong enough, or some triceps dips if your strength is at a decent level. Keep trying to work towards the goal of doing 10 perfect triceps dips. Thirdly you will perform 3 sets of squats. Concentrate on good form here and try and descend as low as you are able to. Your target is to be able to perform 25 perfect reps before moving on. You can also do conditioning exercises here as well if that is part of your goal. Note that this is not required, as our main focus is to build strength. TUESDAY - On this day you will aim to perform a pulling exercise, ideally the chin-up. If you are not strong enough to perform any chin-ups, work with the row until your strength increases. Again, you should be aiming for 3 sets of as many reps as you can do, until you can do 10 perfect reps. The second exercise should be your core exercise. This can be any of the easier variations, such as the plank, crunch, dish, or hanging leg raise. Remember, that the sole aim here is to work up to performing 10 perfect hanging knee raises. WEDNESDAY - This is a rest day, and you should ensure that you get plenty of good food and sleep on this day. THURSDAY - This should be the same as Mondays workout. FRIDAY - This should be the same as Tuesdays workout. SATURDAY / SUNDAY - These are both rest days, as in the beginning it is important for your body to have enough rest and to be able to recover properly from the workouts. This also leaves you totally fresh for the week ahead. As was said before, only once you can perform the five fundamental movements and their required number of repetitions, you should move on to the next program.

30 Pushups 50 Sit-ups 10 Tricep Dips 20 Split Jumps 30 Second Burpees

Your best compound exercises are squats, front squats, deadlifts, Trap Bar deadlifts, standing presses with barbells or dumbbells (or a single dumbbell), barbell and dumbbell bent-over rowing, pull-ups, chin-ups, pull-downs, weighted push-ups, bench presses (performed with barbells, dumbbells, or a single dumbbell), incline presses (performed with barbells, dumbbells, or a single dumbbell), shoulder shrugs (performed with a barbell, two dumbbells, one dumbbell or a Trap Bar), deadlifts from the knees (performed with the bar or Trap Bar elevated by resting the plates on sturdy wooden blocks), hand and thigh lifts, and Hise shrugs. (Many would add dips to the list; I don't because they're hard on the shoulders and can cause shoulder problems for many trainees, particularly older trainees.

DAY 1 CHEST & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Calf Workout A If you can’t do dips, find out whether your gym has an assisted dip machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of flat dumbbell presses. DAY 2 BACK & BUTT & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Squat – 3 working sets Barbell Row – 3 working sets One-Arm Dumbbell Row – 3 working sets 3 to 6 ab circuits If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row. If you can’t do pull-ups or chin-ups, you can use a machine that assists you. If your gym doesn’t have one, you can do dumbbell rows instead. DAY 3 SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B DAY 4 ARMS & ABS Barbell Curl – Warm-up sets and then 3 working sets Close-Grip Bench Press – Warm-up sets and then 3 working sets Alternating Dumbbell Curl – 3 working sets Seated Triceps Press – 3 working sets 3 to 6 ab circuits DAY 5 LEGS & BUTT Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Hip Thrust – 3 working sets Calf Workout C If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report. In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week. Work your cardio in as needed. You can lift and do cardio on the same days without an issue.

MONDAY: Badass Baseline Perform one round of this routine. Jumping Jacks: 75 repetitions Sit-ups: 40 repetitions Squats: 30 repetitions Push-ups: 20 repetitions Burpees: 10 repetitions Jumping Jacks: 75 repetitions WEDNESDAY: Single Jump Jump Perform three rounds of this routine. Step-ups: 15 repetitions Bench Dips: 15 repetitions Jump Rope: 50 repetitions Double-under Jump Rope: 10 repetitions (A double-under is a jump rope exercise. You turn the rope for two rotations in one single jump. So you jump once and while you are in the air the rope cycles twice instead of just once like regular jump rope.) FRIDAY: Booty Lift Perform four rounds of this routine. Lunges: 5 repetitions on each leg Inchworms: 10 repetitions Toe Touches: 10 repetitions on each leg Jump Squats: 10 repetitions MONDAY: Double Your Fun Perform four rounds of this routine. Set a timer for 16 minutes and try to do all four rounds before it goes off. Sexy Back Push-ups: 6 repetitions Jump Squats: 10 repetitions on each side Sit-ups: 20 repetitions Jumping Jacks: 40 repetitions WEDNESDAY: Let Your Hair Loose Timed sequence: Set a timer for 10 minutes and perform the following round as many times as you can before it goes off. Mountain Climbers: 20 repetitions as fast as you can Hamstring Rollouts: 7 repetitions as fast as you can Pike Push-ups: 5 repetitions FRIDAY: Get Dirty with It Perform five rounds of this routine. Floor Wipers: 5 repetitions Clapping Push-ups: 7 repetitions Jump Squats: 10 repetitions MONDAY: Sweat Like an Animal Timed sequence: Set a timer for 6 minutes and perform the following round as many times as you can before it goes off. Burpees: 5 repetitions as fast as you can Lunges: 10 repetitions as fast as you can Squats: 15 repetitions as fast as you can WEDNESDAY: Max Your Effort Perform three rounds of this routine. Rest one minute between each round. Round 1: V-ups: 30 Left Single-Leg Squat: 20 repetitions Right Single-Leg Squat: 20 repetitions Round 2: V-ups: 20 repetitions Left Single-Leg Squat: 15 repetitions Right Single-Leg Squat: 15 repetitions Round 3: V-ups: 10 repetitions Left Single-Leg Squat: 10 repetitions Right Single-Leg Squat: 10 repetitions FRIDAY: Beach Body Aspirations Perform five rounds of this routine. Sky Humpers: 10 repetitions Bench Dips: 12 repetitions Bicycle: 20 repetitions MONDAY: I Dip, You Dip, We Dip Perform five rounds of this routine. Rest 30 seconds between each round. Floor Wipers: 10 repetitions Bench Dips: 20 repetitions Lunges: One, hold lunge in the lunge position for 45 seconds. If you have to adjust, the time stops and restarts when you start your lunge again. WEDNESDAY: Core Basics Timed sequence: Set a timer for 10 minutes and perform the following round as many times as you can before it goes off. Hamstring Rollouts: 5 repetitions Pike Push-ups: 10 repetitions Sit-ups: 20 repetitions FRIDAY: Sculpt Me Booty-licious Timed sequence: Set a timer for 5 minutes and perform the following round as many times as you can before it goes off. Rest 2 minutes between each round. Jumping Lunges: 5 repetitions on each side Squats: 10 repetitions V-ups: 5 repetitions

Rice Paper Wraps 2 rice papers (they’re about the size of a tortilla) ½ avocado, thinly sliced 1 handful of broccoli slaw 2 pinches of chopped fresh cilantro ½ red bell pepper, thinly sliced ½ carrot, shaved ¼ cucumber, seeded and sliced lengthwise 1 cup shredded cooked chicken (optional) Annie Chun’s Thai Peanut Sauce Fill a plate with water and dip each rice paper wrap in it for about 5 seconds, then let dry on a paper towel. Mix all of the ingredients in a small bowl, place half in the in the center of each wrap, and roll them up. Serve with peanut sauce for dipping.

Chicken Tenders (Traditional Flavor) 1 cup almond flour 1 teaspoon garlic powder ½ teaspoon salt ½ teaspoon black pepper ½ teaspoon cayenne pepper (optional) 2 egg whites 2 pounds chicken tenders Preheat the oven to 450 ° F. Mix the almond flour, garlic powder, salt, black pepper, and cayenne pepper (if using) in a small bowl and pour the mixture onto a plate. Put the egg whites in a nearby bowl. Dip the chicken tenders in the egg whites, then evenly coat them in the flour mixture and lay out on a cookie sheet sprayed with cooking spray. Bake for about 16 minutes, flipping them halfway through, until both sides are crisp.

Chicken Tenders (Italian Blend) 1 cup almond flour ½ teaspoon salt ½ teaspoon pepper 1 tablespoon Italian-blend seasoning 1 teaspoon garlic powder 3 egg whites 2 pounds chicken tenders Italian-blend cheese Low-sodium spaghetti sauce Preheat the oven to 450 ° F. Mix the almond flour, salt, pepper, Italian seasoning, and garlic powder in a small bowl and pour the mixture onto a plate. Put the egg whites in a nearby bowl. Dip the chicken tenders in the egg whites, then evenly coat them in the flour mixture and lay out on a cookie sheet sprayed with cooking spray. Bake for about 16 minutes, flipping them halfway through, until both sides are crisp. Lightly coat the top of the tenders with the cheese and, if needed, place back in the oven to melt it. Serve with spaghetti sauce for dipping.

While the bench press and its variations are among the most commonly used exercises in this movement pattern, the truth is that weighted push-ups and dips are often better alternatives for two main reasons. First, in addition to targeting the pushing musculature, the core muscles are engaged to a significant degree. Second, during push-ups and dips, the shoulders move freely, unlike in the bench press, which is important for long-term shoulder health.

CircO2 Reviews 2025 — Does This Nitric Oxide Supplement Really Work? CircO2 has become one of the most talked-about nitric oxide-boosting supplements of 2025. Marketed as a natural way to improve circulation, energy, and overall vitality, it’s especially popular among older adults and anyone dealing with low stamina or sluggish blood flow. But is it actually effective—or just another wellness trend with big promises? ► Click Here To Official Website ► Click Here To Official Website ► Click Here To Official Website What Is CircO2? CircO2 is a dissolvable tablet formulated to support nitric oxide (NO) production in the body. Nitric oxide is essential for widening blood vessels, improving circulation, and helping deliver oxygen to muscles, organs, and the brain. Levels naturally decline with age, which can lead to fatigue, poor focus, and reduced physical performance. CircO2 aims to counter this decline using a blend of natural ingredients, typically including: Beetroot extract Vitamin C Antioxidants Amino acids that support nitric oxide pathways Once dissolved under the tongue, it releases nutrients that encourage the body to produce more NO. Reported Benefits Based on user feedback in 2025, the supplement is often praised for: Improved daily energy — Many users say they feel more awake and productive without caffeine crashes. Better circulation — Some notice warmer hands and feet and reduced feelings of heaviness. Enhanced exercise performance — Users report better endurance during workouts or long walks. Sharper mental focus — Increased oxygen delivery may help with clarity and concentration. Healthy aging support — Older adults often describe fewer dips in energy throughout the day. Criticisms and Limitations While many reviews are positive, CircO2 isn’t perfect: Results vary — Some users feel changes within days, others say it takes weeks, and a minority feel no difference. Not a medical treatment — It can support circulation but won’t replace medication for serious heart or vascular issues. Taste and texture — A few people dislike the flavor of the dissolvable tablets. Price — Some reviewers find it more expensive than similar nitric-oxide supplements. Who Benefits Most? CircO2 appears most helpful for: Adults over 40 People with low energy or poor circulation Fitness enthusiasts looking for stamina support Those wanting a natural, non-stimulant performance boost Final Verdict CircO2 continues to be a well-reviewed nitric oxide supplement in 2025. It’s not a miracle pill, but many users experience noticeable boosts in energy, circulation, and daily vitality when taken consistently. If you’re looking for a natural way to support blood flow and stamina—without relying on caffeine—CircO2 may be worth trying.

NUTRAHARMONY Electrolyte Hydration Tablets — My Experience With Daily Hydration Support I’ve always thought that drinking enough water during the day was enough to stay hydrated. But when my schedule became more active and I started training more intensively, I noticed that plain water didn’t give me the same sense of balance or steady energy it used to. Some days I felt slightly drained, and on others it was difficult to stay focused during workouts. That was when I started looking into electrolyte products and discovered the Electrolyte Hydration Tablets from NUTRAHARMONY. What attracted me first was the format. Tablets are easy to carry, easy to dissolve, and they make hydration feel more intentional. I liked the idea of getting a blend of essential minerals without added sugar or artificial extras. For someone who tries to keep their routine simple, this felt like a practical solution. During the first week of using the tablets, I added one serving to my morning water bottle. The main difference I noticed was that I drank more consistently throughout the day. The flavored water reminded me to hydrate, and the mineral blend made it feel more refreshing. I didn’t expect any dramatic changes, but I did feel more balanced during long work hours and exercise sessions. Over the next couple of weeks, I started using the tablets on days with workouts, evening walks, or when the weather was particularly warm. One thing that stood out was how convenient the format was. I could keep a tube of tablets in my backpack and simply drop one into a bottle whenever I needed it. It became a part of my routine without effort. What I appreciated most was the clean ingredient profile. The formula includes key electrolytes that help maintain hydration: magnesium, potassium, sodium, calcium, and supporting minerals. It felt like an uncomplicated way to support my body during active days. The taste was light and not overly sweet, which made it easy to drink regularly. I also tried pairing the tablets with my training routine. On days with heavier workouts, I used them before and after exercise. On lighter days, I used them once in the afternoon. This flexible approach worked well for me and helped me build more conscious hydration habits. I noticed that I felt less sluggish in the afternoon and more steady during cardio sessions. Another benefit was how travel-friendly the product is. When I had to work outside the city for a few days, I took the tablets with me. Instead of buying sugary sports drinks or guessing how much water I needed, I simply used the tablets whenever I felt I needed extra hydration support. What I learned throughout this experience is that maintaining hydration is not only about the amount of water but also about the minerals your body uses throughout the day. The simple act of adding electrolytes helped me feel more balanced, especially when my routine was physically or mentally demanding. For anyone considering electrolyte support, I would say the NUTRAHARMONY tablets are a practical option if you want something clean, easy to use, and flexible. They work for training days, office days, travel days, and generally for anyone who struggles to drink enough water regularly. My personal recommendation is to experiment with timing — some people prefer electrolytes in the morning, others before workouts, and some during the afternoon when energy naturally dips. The key is consistency and listening to your body. Hydration habits build gradually, and a simple tool like electrolyte tablets can make that process much easier. In the end, these tablets became one of the easiest additions to my routine. They helped me stay on track with hydration without overthinking it, and the mineral blend supported how I felt throughout the day. For someone who wanted a straightforward, non-complicated hydration solution, this product fit perfectly into my lifestyle.

Electrolyte Hydration Tablets — My Experience With Daily Hydration Support I’ve always thought that drinking enough water during the day was enough to stay hydrated. But when my schedule became more active and I started training more intensively, I noticed that plain water didn’t give me the same sense of balance or steady energy it used to. Some days I felt slightly drained, and on others it was difficult to stay focused during workouts. That was when I started looking into electrolyte products and discovered the Electrolyte Hydration Tablets from NUTRAHARMONY. What attracted me first was the format. Tablets are easy to carry, easy to dissolve, and they make hydration feel more intentional. I liked the idea of getting a blend of essential minerals without added sugar or artificial extras. For someone who tries to keep their routine simple, this felt like a practical solution. During the first week of using the tablets, I added one serving to my morning water bottle. The main difference I noticed was that I drank more consistently throughout the day. The flavored water reminded me to hydrate, and the mineral blend made it feel more refreshing. I didn’t expect any dramatic changes, but I did feel more balanced during long work hours and exercise sessions. Over the next couple of weeks, I started using the tablets on days with workouts, evening walks, or when the weather was particularly warm. One thing that stood out was how convenient the format was. I could keep a tube of tablets in my backpack and simply drop one into a bottle whenever I needed it. It became a part of my routine without effort. What I appreciated most was the clean ingredient profile. The formula includes key electrolytes that help maintain hydration: magnesium, potassium, sodium, calcium, and supporting minerals. It felt like an uncomplicated way to support my body during active days. The taste was light and not overly sweet, which made it easy to drink regularly. I also tried pairing the tablets with my training routine. On days with heavier workouts, I used them before and after exercise. On lighter days, I used them once in the afternoon. This flexible approach worked well for me and helped me build more conscious hydration habits. I noticed that I felt less sluggish in the afternoon and more steady during cardio sessions. Another benefit was how travel-friendly the product is. When I had to work outside the city for a few days, I took the tablets with me. Instead of buying sugary sports drinks or guessing how much water I needed, I simply used the tablets whenever I felt I needed extra hydration support. What I learned throughout this experience is that maintaining hydration is not only about the amount of water but also about the minerals your body uses throughout the day. The simple act of adding electrolytes helped me feel more balanced, especially when my routine was physically or mentally demanding. For anyone considering electrolyte support, I would say the NUTRAHARMONY tablets are a practical option if you want something clean, easy to use, and flexible. They work for training days, office days, travel days, and generally for anyone who struggles to drink enough water regularly. My personal recommendation is to experiment with timing — some people prefer electrolytes in the morning, others before workouts, and some during the afternoon when energy naturally dips. The key is consistency and listening to your body. Hydration habits build gradually, and a simple tool like electrolyte tablets can make that process much easier. In the end, these tablets became one of the easiest additions to my routine. They helped me stay on track with hydration without overthinking it, and the mineral blend supported how I felt throughout the day. For someone who wanted a straightforward, non-complicated hydration solution, this product fit perfectly into my lifestyle.