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Pusher Mania - Apps on Google Play

1 hours ago How to play: *Tap the blank area to drop coins and fruits. *Move around to control where the coins and tokens fall. Collecting the earnings by pushing coins off the edge, and try not to miss any of them! *Try to push coins into the yellow slots box to play the slots. *Smash the piggy bank when it fully filled. *Use the wall to collect more coins.
Ratings: 140K
Content Rating: Teen
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The Push/Pull Workout Plan: 4-Day Split Routine for

3 hours ago

• The 4-Day Push/Pull Workout Plan The 4-Day Push/Pull Workout Plan With all that out of the way, here’s what the 4-day push/pull workout routine looks like. You can throw in some ab work at the end of each pull workout. The number of sets listed are the actual work sets only, and don’t include warm-up sets. It’s always a good idea, especially if you’re using heavy weights, to do several progressively heavier warm-up sets to prepare your body for the heavy work to come. Push Day Workout Squat 3 sets x 5-8 repsBench Press 3 sets x 5-8 repsLeg Press 2 sets x 10-15 repsIncline Dumbbell Press 2 sets x 10-15 repsDumbbell Shoulder Press 2 sets x 5-8 repsLateral Raise 2 sets x 15-20 repsLying EZ Bar Triceps Extension 3 sets x 10-15 reps Squat  Sets 3 Reps 5-8 The main areas targeted by the squat are your quads, glutes and lower back. In terms of depth, squatting to the point where your knees hit 90 degrees, which is slightly above parallel, is still deep enough to stimulate growth in your quads. If you can’t do squats for whatever reason, there are several . Bench Press  Sets 3 Reps 5-8 Next up is the bench press, which is a highly effective way to build size in your chest, shoulders and triceps. Because this is your first upper body exercise, and you’re training in the 5-8 rep range, make sure to do several progressively heavier warm-up sets before your first work set. To save time, you can do your warm-up sets in between sets of squats. Leg Press Sets 2 Reps 10-15 Exercise number three is the leg press. Like the squat, the leg press hits the quads and glutes, but with less involvement from the muscles in the lower back. If you don’t have access to a leg press machine, there are some effective leg press replacements listed here. Incline Dumbbell Press Sets 2 Reps 10-15 With the incline dumbbell press, set the angle of the bench at around 30 degrees. You’re still targeting the chest, shoulders and triceps, but going from a flat to an incline bench shifts the emphasis to the upper part of the chest. Dumbbell Shoulder Press Sets 2 Reps 5-8 The dumbbell shoulder press targets the triceps and shoulders, with most of the work being done by the front part of the shoulder, known as the anterior deltoid. You can also do this exercise with a barbell if you prefer, or even a shoulder press machine.  Lateral Raise Sets 2 Reps 15-20 The lateral raise targets the side delts, helping to make your shoulders broader. The anterior delts have been worked earlier in the workout, while the rear delts are targeted on pull day, so the lateral raise ensures that your side delts don’t miss out. Lying EZ Bar Triceps Extension Sets 3 Reps 10-15 The final exercise on push day is the lying EZ bar triceps extension. While you can do these with a straight bar, the EZ bar is a little easier on your elbows. Instead of lowering the bar to your forehead, you can work your triceps a little harder by bringing the bar down behind your head, as shown in the video below. Pull Day Workout Seated Leg Curl 3 sets x 10-15 repsWide Grip Front Lat Pulldown 4 sets x 8-12 repsRomanian Deadlift 2 sets x 10-15 repsSeated Cable Row 3 sets x 8-12 repsFace Pull 2 sets x 15-20 repsIncline Dumbbell Curl 3 sets x 8-12 reps Seated Leg Curl Sets 3 Reps 10-15 First up is the , which targets your hamstrings. Research shows that the seated works better than the lying leg curl for hamstring growth. However, both are still very effective, so just use whatever machine is available. If you don’t have access to a leg curl machine, try one of these . Wide Grip Front Lat Pulldown  Sets 4 Reps 8-12 The lat pulldown, done with a wider overhand grip and pulled to the front rather than behind your head, works your back and biceps. Very few people are able to crank out multiple sets of pull-ups with their own body weight, which is why I normally recommend pulldowns instead. But if you’d rather do pull-ups, and you’re able to do four sets of 5-10 pull-ups using good form, do pull-ups instead. Romanian Deadlift Sets 2 Reps 10-15 The Romanian deadlift targets the hamstrings, glutes and lower back. Normally, you do Romanian deadlifts with a barbell, but you can also use dumbbells. More advice on . Seated Cable Row  Sets 3 Reps 8-12 The seated cable row is a horizontal pulling exercise that targets your back and biceps. Keep your elbows close to your body, and pull your hands towards the lower part of the stomach, near the belly button. If you don’t have access to a cable machine, there are several alternatives to the seated cable row listed here. Cable Face Pulls Sets 2 Reps 15-20 The cable hits both the lateral and posterior delts, as well as various muscles in the upper back. While there are many different ways to do the face pull, depending on the muscles you want to target, this is the way I like to do them. Incline Dumbbell Curl  Sets 3 Reps 8-12 Pull day ends with some isolation work for your biceps. Because the incline curl positions your elbows behind your back, it involves the long head of the biceps to a greater extent than curls done with your arms at your side. With the standard version of the 4-day routine, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day. On Thursday it’s back to the push workout, with the second pull workout of the week on Friday. Then you have the weekend off. Each muscle group is trained directly twice a week. Monday: Push WorkoutTuesday: Pull WorkoutWednesday: OffThursday: Push WorkoutFriday: Pull WorkoutSaturday: OffSunday: Off The program is flexible, and you can move the training days around if you miss a workout. If, for example, you’re not able to make it to the gym on Friday, you can just push that workout back to Saturday. Monday: Push WorkoutTuesday: Pull WorkoutWednesday: OffThursday: Push WorkoutFriday: OffSaturday: Pull WorkoutSunday: Off Or, if you prefer to train at the weekends, your week might look like this. Monday: OffTuesday: Push WorkoutWednesday: OffThursday: Pull WorkoutFriday: OffSaturday: Push WorkoutSunday: Pull Workout As I mentioned earlier, I much prefer the 4-day version of the push/pull workout plan. However, I want to take a quick look at what the 2, 3, and 5-day routines have to offer.
• The 2-Day Routine The 2-Day Routine The 2-day push/pull split involves lifting weights twice a week. You’ve got plenty of different options for the days of the week you train – Monday and Thursday, Tuesday and Friday, Wednesday and Saturday and so on. Monday: Push WorkoutTuesday: OffWednesday: OffThursday: Pull WorkoutFriday: OffSaturday: OffSunday: Off If your main goal is to build muscle as fast as possible, the 2-day push/pull split is probably the least effective option, mainly because it involves working each muscle group just once a week. To maximize growth, you want to train each muscle group at least twice a week []. That’s not to say the 2-day push/pull split is a waste of time. It can work reasonably well if you’re trying to maintain (rather than gain) muscle. And if you want to shift gears and improve some other aspect of your fitness, hitting each muscle group once a week can help maintain size/strength while you focus on other things. But to repeat, if you want to maximize muscle growth, the 2-day push/pull split isn’t ideal. You’d be better off using a and training your whole body .
• The 3-Day Routine The 3-Day Routine Next up is the 3-day push/pull workout routine. On Monday, you do the push workout, followed by the pull workout on Wednesday. On Friday, you’re back to the push workout again. Then you take a couple of days off over the weekend. In the second week, you start with the pull workout, followed by the push workout on Wednesday. You keep on rotating the workouts in the same order – a push workout followed by a pull workout. Here’s how it looks: WEEK 1 Monday: Push WorkoutTuesday: OffWednesday: Pull WorkoutThursday: OffFriday: Push WorkoutSaturday: OffSunday: Off WEEK 2 Monday: Pull WorkoutTuesday: OffWednesday: Push WorkoutThursday: OffFriday: Pull WorkoutSaturday: OffSunday: Off In the third week, the program repeats itself, and the push workout ends up back on Monday. What if you can’t train on Monday, Wednesday and Friday? If so, there’s no reason why you can’t switch the training days around, depending on when you can make it to the gym. Here’s an example of how it might look: WEEK 1 Monday: OffTuesday: Push WorkoutWednesday: Pull WorkoutThursday: OffFriday: OffSaturday: Push WorkoutSunday: Off WEEK 2 Monday: Pull WorkoutTuesday: OffWednesday: OffThursday: Push WorkoutFriday: Pull WorkoutSaturday: OffSunday: Off With the 3-day push/pull workout routine, you do three push workouts and three pull workouts over a two-week period, meaning that each muscle group is trained directly 1.5 times a week. As I mentioned earlier, chances are you’ll see a faster rate of muscle growth by training each muscle group at least twice a week, which doesn’t happen with the 3-day push/pull split. However, it can come in useful if you’re in a calorie deficit and trying to . Cutting back on your intake of carbs and fat can have an adverse effect on the quality of your training sessions, as well as your ability to recover from those training sessions, and a reduction in your overall training volume helps to compensate for the fact that you’re not eating as much food. But if your main goal is to build muscle, you’re on a that puts you in a calorie surplus, and you can only train three days a week, you’re probably better off with a .
• The 5-Day Routine The 5-Day Routine Next up, is the 5-day push/pull split. In week one, you do three pushing and two pulling workouts. This flips around in week two, where there are three pulling and two pushing workouts. WEEK 1 Monday: Push WorkoutTuesday: Pull WorkoutWednesday: OffThursday: Push WorkoutFriday: Pull WorkoutSaturday: Push WorkoutSunday: Off WEEK 2 Monday: Pull WorkoutTuesday: Push WorkoutWednesday: OffThursday: Pull WorkoutFriday: Push WorkoutSaturday: Pull WorkoutSunday: Off It takes a couple of weeks before the program repeats itself, and the push workout ends up back on Monday. In that two-week period, you do five push workouts and five pull workouts, meaning that each muscle group is trained directly 2.5 times a week. If you want to switch out some of the exercises, these lists show you which exercises to include on which days.

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9 hours ago Log into Facebook to start sharing and connecting with your friends, family, and people you know.

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12 hours ago A force is a push or a pull that makes things (objects) move. A force can also make objects slow, go fast, stop or change direction. A force can be strong or weak. Pull. A pull is when you use force to move a thing (object) closer to you. Push. A push is when you use force to move a thing (object) away from you. Motion.

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12 hours ago Block games are free puzzle games. In a 2-Dimensional world full of blips, pixels, and bloops, only the block is king. Sometimes with block games, you'll need to push, pull, or drag the blocks into position. Sometimes you'll need to click, tap, or swipe to erase them from existence.

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