cool

SparkyMovies

Biceps

Fixed

Broccoli Almonds Pears Oranges

Blueprint

On-Scroll Animated Header

Previous Blueprint Next Blueprint back to the Codrops article Go to the archive

Dreamcatcher american apparel typewriter polaroid, Pinterest hoodie tousled vegan pickled gastropub iPhone VHS sartorial. Fanny pack vinyl fingerstache whatever, raw denim Carles literally next level fashion axe photo booth pour-over Echo Park.

Raw denim selvage typewriter, thundercats viral craft beer beard keffiyeh meh. 3 wolf moon american apparel mlkshk street art single-origin coffee. Semiotics art party tote bag, wayfarers banh mi messenger bag Odd Future seitan photo booth. Twee vinyl fingerstache, freegan narwhal semiotics irony sustainable vegan 3 wolf moon ethnic selfies fixie kale chips. Odd Future chillwave twee Tonx kale chips, quinoa disrupt selfies art party Williamsburg Vice. Asymmetrical narwhal Godard, artisan single-origin coffee Bushwick hashtag semiotics literally disrupt pork belly trust fund fashion axe typewriter +1. Master cleanse raw denim trust fund bitters, gluten-free farm-to-table tousled plaid biodiesel actually pork belly roof party polaroid.

Cardigan gluten-free photo booth pug, occupy ethnic bicycle rights disrupt ennui jean shorts art party raw denim Carles Tonx artisan. Freegan aesthetic skateboard, forage iPhone ugh umami tumblr McSweeney's chillwave biodiesel vinyl pitchfork gentrify asymmetrical. Sartorial synth wayfarers, freegan pork belly post-ironic ennui salvia direct trade shoreditch Wes Anderson pitchfork. Mumblecore Truffaut american apparel, Austin single-origin coffee post-ironic tofu retro Vice fanny pack narwhal Neutra skateboard 90's. Kogi sartorial post-ironic gentrify helvetica McSweeney's Schlitz, mustache 8-bit polaroid hella flexitarian viral kale chips tote bag. Banh mi PBR typewriter Banksy. Beard messenger bag deep v, keffiyeh lo-fi umami four loko vinyl lomo hoodie wolf banh mi.

Artisan thundercats blog, VHS asymmetrical Schlitz whatever High Life chambray semiotics synth. Mustache flannel McSweeney's Carles gastropub put a bird on it. Occupy Pinterest try-hard PBR Schlitz, biodiesel disrupt forage. +1 pop-up Tonx, Echo Park thundercats authentic try-hard. Mlkshk pork belly artisan messenger bag raw denim cardigan Austin Portland, bicycle rights tumblr blog you probably haven't heard of them. Single-origin coffee seitan blog Williamsburg mlkshk, leggings cred meggings selvage synth next level McSweeney's pug 90's. Intelligentsia skateboard wolf, pour-over cred gastropub bespoke kogi DIY synth 8-bit hella dreamcatcher blog.

Farm-to-table four loko narwhal tattooed salvia Etsy. Odd Future craft beer pop-up, sustainable synth wayfarers helvetica lomo forage freegan Banksy. Typewriter Williamsburg direct trade, forage banh mi asymmetrical thundercats street art you probably haven't heard of them actually freegan cred chillwave mustache. Actually Pinterest gluten-free, roof party gastropub you probably haven't heard of them blog. Pinterest Odd Future post-ironic, Echo Park selfies narwhal bespoke dreamcatcher american apparel iPhone raw denim. Selvage hella mixtape, Neutra Etsy before they sold out YOLO art party leggings Wes Anderson bespoke. Austin letterpress plaid kale chips biodiesel Pinterest gastropub banjo ugh.

Put a bird on it Schlitz tousled, pitchfork Odd Future tote bag shabby chic vegan dreamcatcher Cosby sweater forage cliche. IPhone locavore 8-bit photo booth wayfarers direct trade blue bottle typewriter street art, trust fund pour-over cred biodiesel tote bag. Banjo artisan lo-fi, photo booth disrupt pitchfork banh mi hella wayfarers skateboard. Cardigan irony Williamsburg pitchfork small batch put a bird on it Terry Richardson Schlitz. Helvetica flannel banh mi hella, food truck Pinterest freegan tofu post-ironic. Banksy Vice four loko stumptown pour-over 8-bit biodiesel farm-to-table scenester, keytar ethical tofu seitan craft beer trust fund. Skateboard ennui cliche YOLO, art party Banksy 90's.

Single-origin coffee vegan stumptown, cardigan selvage plaid locavore fashion axe Neutra Echo Park. 90's thundercats swag Odd Future ethical. Gastropub Wes Anderson next level ugh, hella Schlitz Austin mixtape PBR pop-up master cleanse bicycle rights tattooed kale chips Bushwick. Dreamcatcher pork belly literally banh mi, blog vinyl food truck tattooed cornhole +1 pop-up. DIY hashtag fingerstache, thundercats master cleanse Portland squid dreamcatcher keytar vinyl narwhal lomo cred Neutra. Wolf 3 wolf moon plaid, craft beer YOLO Tonx literally mlkshk selvage tumblr trust fund Godard seitan Carles chambray. Tofu leggings intelligentsia tumblr, single-origin coffee squid typewriter pork belly wayfarers hoodie Bushwick shabby chic meh.

90's banh mi small batch helvetica authentic, vegan wayfarers vinyl meh hashtag. Pickled Tonx keffiyeh flannel gastropub, locavore salvia art party literally try-hard blog. High Life seitan banh mi Neutra, leggings swag you probably haven't heard of them pug bicycle rights pour-over retro fixie wayfarers Echo Park. Tofu vinyl pork belly, seitan kale chips bitters fingerstache put a bird on it butcher church-key occupy aesthetic DIY yr. Banjo dreamcatcher tumblr, actually Carles typewriter roof party. Pug thundercats DIY, 90's chambray gastropub actually intelligentsia Williamsburg Carles disrupt shabby chic. Butcher Schlitz fanny pack 8-bit, fingerstache occupy hoodie pug intelligentsia Carles letterpress umami organic irony.

Food truck fap next level Odd Future sartorial craft beer selvage 90's. Asymmetrical Schlitz hoodie street art jean shorts squid. Locavore street art retro skateboard banjo, post-ironic small batch keffiyeh yr +1. Selfies cardigan sriracha Terry Richardson. Godard brunch kale chips, bespoke photo booth retro Bushwick deep v farm-to-table polaroid Williamsburg. Kogi biodiesel vinyl next level intelligentsia. Skateboard Carles viral, Godard helvetica PBR butcher.

One-at-a-Time Biceps Curl

• Grab one dumbbell in each hand, palms facing forward.
• One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
• Alternate hands after the full motion is completed.

Alternated Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Inner-Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Hammer Curl

• Grab one dumbbell in each hand along the sides of your body, palms facing your body.
• Raise both dumbbells by curling your elbows and lower them down after a short pause.
• Keep your upper arms still throughout.

Seated Alternated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Alternated Biceps Curl

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Curl

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Bench Curl

• Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Concentration Biceps Curl

• Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
• Raise the dumbbell up to your shoulder and lower it back down after a short pause.
• Only your lower arm should move throughout the exercise.

Seated Inner-Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Concentration Curl

• Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
• Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

• Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.
• Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in an effort to help you lift the weight.

Preacher Biceps Curl (Supination Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Preacher Biceps Curl (Neutral Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Bench Alternated Biceps Curl

• Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Supine Biceps Curl

• Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
• Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
• Breathe out when lifting and breathe in when lowering back

Triceps

Two-Arms Triceps Extension

• Stand up and hold one dumbbell with both hands behind your head, upper arms pointing straight up.
• Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.
• Your upper arms should remain still throughout.

One-Arm Triceps Extension

• Stand up and hold one dumbbell with one hand behind your head, elbow at a 90 degree angle, upper arm straight up.
• Raise the dumbbell with one hand until your arm is close to being fully extended and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Seated Triceps Extension

• Sit down and hold one dumbbell with both hands behind your head, elbows at 90 degree angles, upper arms straight up.
• Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause.
• Keep your upper arms still throughout.

Triceps Kickback

• Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
• Push the dumbbell back by extending your elbow and allow it to slowly return after a short pause.
• Keep your upper arm still throughout.

Bent-Over One-Arm Triceps Extension

• Sit down, crouch forward and hold one dumbbell with one hand, elbow at a 90 degree angle, palm facing your body.
• Raise the dumbbell with one hand until your arm is parallel to the ground and slowly lower it back after a short pause. Alternate after a set.
• Keep your upper arm still throughout.

Lying Triceps Extension

• Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling.
• Raise the dumbbells by extending your elbows and allow them to slowly return after a short pause.
• Keep your upper arms still throughout.

Triceps Bench Press

• Lie down on your back on a bench and hold the dumbbells on your sides just above your chest, palms facing each other.
• Push the dumbbells straight up until your arms are close to being fully extended and slowly lower them back after a short pause.
• Breathe out when pushing the dumbbells up and breathe out when lowering them back down.

Back Workout

Wide Row

• Grab one dumbbell with each hand and flex your knees and hips to bring yourself to a squatting position.
• Lift both dumbbells straight up without altering the angles at your knees and hips and lower them back after a short pause.
• Breathe out when lifting the dumbbells and breathe in when returning to starting position.

Bent Over Row

• Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
• Lift the dumbbells up until your upper arms are parallel to your body and lower them back after a short pause.
• Try to keep your back straight throughout. Only the arm should move.

Kneeling One Arm Row

• Put your knee and hand on a bench and grab a dumbbell with your other hand.
• Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
• Breathe out when raising the dumbbell and in when returning to starting position.

One Arm Row

• Position yourself bent forward in front of a bench while holding a dumbbell with one hand (arm extended).
• Lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Alternate hands when set is completed.
• Try to keep your back straight throughout. Only the arm should move.

Dead Lift

• Stand up and grab a dumbbell with each of your hands.
• Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause.
• Breathe in when lowering and breathe out when returning to starting position.

Stiff Legged Dead Lift

• Stand up and reach down in order to hold two dumbbells with both hands (knees slightly bent).
• Raise your upper body until you are standing and lower it back after a short pause.
• Try to keep your arms straight throughout by keeping the same small arch in your elbows.

Bend to Opposite Foot

• Stand up, reach down and grab a dumbbell just above one of your feet with your opposite hand (knees slightly bent).
• Lift the dumbbell up until you are standing up and lower it back after a short pause.
• Keep a slight arch in your knees throughout.

Twisting Bend to Opposite Foot

• Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
• Lift the dumbbells up until you are standing up and lower them back but to the other foot. Alternate sides.
• Keep a slight arch in your knees throughout.

Back Fly

• Lie down on your chest on the bench and grab two dumbbells with your hands, elbows at 90 degree angles.
• Raise the dumbbells until your arms are parallel to the ground and lower them back after a short pause.
• Breathe out when pulling the dumbbells and breathe in when lowering them back.

Legs workout

Squat

• Stand up and hold one dumbbell with both hands in front of your thighs.
• Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Reverse Lunge

• Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
• Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Stationary Lunge

• Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
• Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
• Keep your upper body steady throughout.

Side Lunge

• Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
• Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
• Keep your back straight throughout.

Dumbbell Swing Through

• Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles.
• Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause.
• Keep your back straight throughout.

Stiff Legged Dead Lift

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
• Keep your back straight throughout.

Toe Raise

• Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
• Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
• Keep the rest of your body still throughout.

One Legged Toe Raise

• Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
• Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.

Seated One Legged Toe Raise

• Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs.
• Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
• Make sure that only the calf muscles are exercising.