Saturday, 29 September 2012
Friday, 28 September 2012
Bodybuilder motivation
All my life i knew my self when i start thing i will not finish it, so i was always start and go to the gym for max a month and let it down stay 6 ot 7 months and come back for 20 days and let it down always like this cause i was waiting for the results in shirt time, but finaly i find my way to stay on and keep going and i want to share it with my friends here, my secret is simple i search for some thing motivate me and i find that watching this kind of videos[body transormation], this kind of videos motivate me and gives me a big shots of adrenalin so i go to gym with a big energie.
Thursday, 27 September 2012
ALL ABOUT BODYBUILDING: great programe for the beginners in bodybuilding
ALL ABOUT BODYBUILDING: great programe for the beginners in bodybuilding: Every one from us want to have some serious mass muscl arms and charmed chest and large shoulder, and show out those abs, from my own rese...
great programe for the beginners in bodybuilding
Every one from us want to have some serious mass muscl arms and charmed chest and large shoulder, and show out those abs, from my own reseachs i'll put here a great program for us the beginners step by step that will get us started on the right foot.
don't expect that we will be like jay cutler or rounie colmen in two days!cause bodybuilding takes a long time focus and consistencyand the good new comes from 6th and 12th months there when you will see the good results,and it is important to learn proper form and basic safety rules now to make sure you don't injure yourself when you are pushing heavier weights.
Building A Body Takes Time, Focus And Consistency.
we are going to split the body into two separate days: upper body except ads on day 1, lower body plus ads on day 2. since we are aiming to tarin each muscle twice a week, this means we can do day 1 and 2 on monday and tuesday,for example
then we do day 1 and 2 again on thursday and friday,leaving wednesday and the weekend open for the rest and relaxation.the following week you start over the monday.
Monday: Upper Body
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Dumbbell Bench Press
2 sets of 10-12 reps -
Butterfly
2 sets of 10-12 reps -
Military Press
2 sets of 10-12 reps -
Triceps Pushdowns
2 sets of 10-12 reps -
Lying Triceps Press
2 sets of 10-12 reps -
Side Lateral Raises
2 sets of 10-12 reps -
Preacher Curls
2 sets of 10-12 reps -
Seated Dumbbell Curls
2 sets of 10-12 reps -
Lat Pulldowns
2 sets of 10-12 reps -
One-Arm Dumbbell Rows
2 sets of 10-12 reps -
Dumbbell Shrugs
2 sets of 10-12 repsTuesday: Lower Body-
Leg Press
3 sets of 10-12 reps -
Leg Extensions
2 sets of 10-12 reps -
Seated Leg Curls
2 sets of 10-12 reps -
Lying Leg Curls
2 sets of 10-12 reps -
Standing Calf Raises
3 sets of 10-12 reps -
Seated Calf Raises
2 sets of 10-12 reps -
Ab Crunch Machine
2 sets of 10-12 reps -
Crunches
3 sets of 10-12 reps
Wednesday: RestThursday: Upper Body-
Chinups
3 sets of 10-12 reps -
Seated Cable Rows
2 sets of 10-12 reps -
Upright Cable Rows
2 sets of 10-12 reps -
Lateral Raises
2 sets of 10-12 reps -
EZ-Bar Curls
3 sets of 10-12 reps -
Hammer Curls
2 sets of 10-12 reps -
Incline Dumbbell Press
2 sets of 10-12 reps -
Cable Crossovers
3 sets of 10-12 reps -
Military Press
2 sets of 10-12 reps -
Dips
2 sets of 10-12 reps -
Rope Pushdowns
3 sets of 10-12 repsFriday: Lower Body-
Donkey Calf Raises
2 sets of 10-12 reps -
Standing Calf Raises
2 sets of 10-12 reps -
Seated Leg Curls
2 sets of 10-12 reps -
Standing Leg Curls
2 sets of 10-12 reps -
Leg Press
2 sets of 10-12 reps -
Hack Squats
2 sets of 10-12 reps -
Ab Crunch Machine
2 sets of 10-12 reps -
Crunches
3 sets of 10-12 repsSaturday: RestSunday: Rest
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