EXTREME BODYBUILDING

Crunches work in only one direction, targeting mainly the upper and part of the middle abdominals, try these unique workouts to get a super-toned midsection for the bikini ready body, mainly for women, men also can try just increase the weight.

Minutes 0:00 – 2:00: Reverse Chop

 • Holding a 5-pound dumbbell with one hand on each end, stand with feet shoulder-width apart. • Bend knees 90 degrees into a squat, and bring dumbbell down toward the outside of your left foot . Stand up, extending both arms over your right shoulder, creating a diagonal line across your body. • Repeat 8 to 10 times; switch sides.

 Minutes 2:00 – 4:00: Walking Lunge with Rotation 

• Stand with feet hip-width apart, holding dumbbell with both hands, arms extended in front of you. • Step right foot forward about 3 feet and bend knees 90 degrees into a lunge. • At the same time, rotate your torso and dumbbell to the right, keeping arms straight. • Return to stand and repeat with left leg, rotating to the left. • Continue, alternating 8 to 10 times per side.

Minutes 4:00 – 6:00: Seated Rotation

• Sit on the floor with legs extended in front of you, knees slightly bent. • Hold a dumbbell with both hands and arms extended . • Lean back slightly and twist torso to the left, bringing dumbbell toward the floor near your hip on the left. Immediately twist to the right, keeping spine neutral and abs tight. • Continue, alternating 8 to 10 times per side.

Minutes 6:00 – 8:00: Quadruped Rotation

• Begin on your hands and knees with palms directly under your shoulders and hips over your knees. • Place your left hand behind your head and rotate from the torso to the left, raising elbow toward the ceiling. • Turn your head slightly so your gaze follows the movement. • Do 8 to 10 reps to the left; return to start and repeat on opposite side.

Minutes 8:00 – 10:00: Floor Rotation • Lie on your back and lift both legs off floor, knees bent 90 degrees, arms extended at sides from your shoulders to form a T. • Bring knees to the right side of your body, lowering them toward the floor. • Hold for 3 counts, then shift knees to the left. • Repeat 8 to 10 times per side.

All through my training days I have seen women complain about their butts, " my glutes and back of the legs arent getting toned easily", well besides weight training and cardio workouts you can try the following program with weight for advanced models and fitness women, and without weights for beginners.

Monday : cardio [ jogging + 1 sprint ] à 40 mins
Tuesday : Legs  : Hack squats ( wide legged ) 10 x 2
                Light weight squats 10 x 3
                Walking lunges with dumbbells 10 x 2
                Leg extensions ( close legs ) 18
                Bun curl 10 x 3
                Calf raises with light weights 12 x 2
Wednesday  : cardio [ jogging + 1 sprint ] à 40 mins
Thursday :  Chest : incline dumbbell press 15 x 2
                   Flat bench press 10 x 3
                   Butterfly 20
                   Cable crossovers 10 x 2
                   Lying pull over 25
                   Around the world 15
Friday : cardio [ jogging + 1 sprint ] à 40 mins
        Abs : :  elevated leg crunches 10 x 3
                Reverse crunches 15
                Leg raising with light foot weights 10 x 3
                Medicine ball twists 30
                Hanging leg raises
                Hanging side leg lifts
Saturday : cardio [ jogging + 1 sprint ] à 40 mins
          Abs : :  elevated leg crunches 10 x 3
                Reverse crunches 15
                Leg raising with light foot weights 10 x 3
                Medicine ball twists 30
                Hanging leg raises
                Hanging side leg lifts
Use a high protein, low-carb diet, with no change in the supplements and dosage.   

This is for guys, who needs serious growth in their arms, in a short time, works very well for me and all my friends that followed, so try if you dare…
1.            biceps :–
   
1.     standing e-z bar curl
             set 1 : partial reps x 15
             set 2 : normal increments x 12
             set 3 : normal increments x 15
             set 4 : drop set 15 x 12 x 10
             set 5 : reverse increments **
             set 6 : shocker set ***
             set 7 : partial reps x 15
2.     incline dumbbell curl
             set 1 : partial reps x 20
             set 2 : normal increments x 15
             set 3 : normal increments x 12
             set 4 : drop set 15 x 12 x 10 x 8
             set 5 : reverse increments
             set 6 : partial reps x 15
3.     close grip preacher curl
             set 1 : partial reps x 12
             set 2 : normal increments x 15
             set 3 : normal increments x 12
             set 4 : normal increments x 10
             set 5 : drop set 10 x 12 x 15
             set 6 : partial reps x 12
4.     concentration curls
             set 1 : till failure both hands
** Reverse increments :
                    this is the set where you     start stacking up the weights back after you drop them in the previous drop sets, in reverse order.
*** Shocker set :
              This is kind of complicated, but I’ll try to explain, you get 2 friends to spot you, when you curl up, they both drop the last plate of the barbell and when you curl down its put in again, very slow and steady movement.
   that’ s what shock therapy is all about, for the serious animals out there, yah want huge biceps you gotta be ready for the pain. Triceps training will come soon..till then happy growth to massive biceps.

OK WELL THIS IS SOMETHING I DID FOR SOMEONE SPECIAL BUT SINCE THINGS REALLY CHANGED I GUESS I SHOULD HELP ANYONE WHO WANTS TO GET A SUPER TONED FITNESS FIGURE..GOODLUCK LADIES

Monday:
          Cardio ( light-foot jogging) à 1 hour
          Legs : free squats 30
                Hack squats ( wide legged ) 10 x 2
                Hack squats ( close leggeed ) 15
                Light weight squats 10 x 3
                Barbell lunges 12 x 2
                Walking lunges with dumbbells 10 x 2
                Leg extensions ( wide legs ) 10 x 2
                Leg extensions ( close legs ) 18
                Bun curl 10 x 3
                Calf raises with light weights 12 x 2
Tuesday:
          Cardio ( elliptical ) à 1 hour
          Abs : elevated leg crunches 10 x 3
                Cross leg crunches 10 x 2
                Reverse crunches 15
                Leg raising with light foot weights 10 x 3
                Medicine ball twists 30
                Side bends on mat 25
                Double crunches 15 x 2
          Cardio ( medicine cycle ) 20 minutes
          Chest : incline dumbbell press 15 x 2
                 Decline dumbbell press 15 x 2
                 Flat bench press 10 x 3
                 Butterfly 20
                 Flat flies 20
                 Decline flies 20
                 Cable crossovers 10 x 2
                 Lying pull over 25
Wednesday :
           Cardio ( elevated / hill run ) à 1 hour
           Abs : as mentioned
           Back : back pull downs ( close grip ) 10 x 2
                 Front pull downs (close grip ) 18
                 Light weight dumb bell rows 15 x 2
                 Bent over lateral raise 10 x 2
Thursday : cardio ( jogging ) à 1 ½ hour
Friday : cardio ( jogging ) à 1 hour
        Legs : as mentioned
Saturday : cardio ( elliptical ) à 1 hour
           Abs : as mentioned
           Arms : light weight dumbbell curls 15 x 2
                  Cable pull downs 10 x 2
                 Triceps extensions 8 x 3
                 Preacher curls 15
                 Frontal raise 12
                 Lateral raise 15
Sunday : off
Diet chart :->
            After cardio : a slice of bread with
                      
    Mixed fruit jelly
            After workout : protein shake
                      
      2 egg whites
            Lunch : 6 pc grilled chicken breast
                   1 small cup yogurt
                   1 small serving green salad
                   1 cup fruit juice
            snack : 1 apple
                    3 orange
                    1 home made veg. burger no cheese
            dinner : 1 serving tuna
                    4 pc. Cooked red meat
                    1 egg whites
                    1 small cup porridge
                    1 small cup veggie boiled
supplement chart :à
                  before cardio ephedrine 10 mg x 1
                  after cardio women’s gh spray
                  after workout protein shake (whey) 2 sc.
                  after workout gh spray
                  before lunch 2 tabs of fat burner
                  before lunch ephedrine 10 mg. x 1
                  after lunch 3 tabs dieurectric
                  before dinner 2 tabs of fat burner
                  before bed gh spray
                  vitamins caps and liver tabs     

let me know what yah’ll think and if you wanna know something, the other parts will be posted soon enough     

Part 1 : - We all know that cardiovascular workout or simply put CARDIO is the best way to burn fat and to keep the body lean. Though there are many different groups of people who have different views about different types of cardio and the fact is all of them have enough evidences to prove their point. The most used yet the most unknown workout for beginners and advanced trainees who want to attain that lean ripped look with hard abs and muscle is the cardiovascular exercise. So what’s the big deal actually? People tend to run hours to shed fat. Even some tend to do cardiovascular workouts twice a day, but do we really know what and how cardio really works? The human body responds quickly to any excess work pressure that’s applied to it from outside as a stimulus BUT it is also the best negative conductor so to speak of any prolonged regime. Many of us have noticed that after a certain period of work outs in the gym we attain what we know as “THE PLATEAU”, now the question is why exactly we get to that point? The answer is sinmple, our body is a learning machine and it has already learned what we are putting at it and thus no more improvement. Same is the case with cardio-vascular workouts, contrary to the popular belief that the more you go for cardio the leaner you get is simply not true. Cardio does work, YES, but not when you do hours and hours of it without any other weight training of any sort, in fact, cardio works best during the first 45 minutes of the system. That is, after the 45 minutes of cardio is over and out, the exercise turns anaerobic and there is no use of that any more. Simply put, to loose maximum fat and get those abs showing, you need to do cardio for 45 mins atleast a day with moderate intensity and for advanced strength athletes maybe twice a day of 45 minutes session each but of course, with a break in between. The best way of dual cardio-vascular workout is putting one of it before your weight training in the morning and the other in the evening for maximum output and stamina. For women, on the other hand, too much cardio tends to eat away at all the curves that you have always wanted to get. Hence, women need to concentrate more on light intensity cardio for a bit longer duration and obviously not twice a day. Lets say as for example a session of 1 hour light intensity cardio is enough for women to shed the excess subcutaneous fat layer that hides the curves and tone definitions to show off that head turning body. Also, for women, I would suggest one day of H.I.T session or less interval high intensity cardio at least once a week, for maximum results mainly for fitness models and fashion models and women related to the glamour world the alternation cardio cycle is necessary which we will discuss next.

                            Well, this is my first ever attempt to write any bodybuilding article or as a matter of fact any article on fitness. I am not a personal trainer or something. I have been training for more than 2 years and a wicked injury took away everything that I have had before, I must say that I was never a competitive bodybuilder ever, just a normal everyday guy who got hooked to working out.

                   All throughout the days of my “laying-down” times, which was unfortunately more than 8 months, I saw all my previous efforts go downhill and I wondered if I could ever get back to shape and more! IF POSSIBLE. I know its every guys dream to attain a ripped body, hard and sexy six-packs, it was the same for me too, so I started searching for the perfect diet and workout combo and guess what I found? A huge section on the internet with books and stuff. Believe it or not, I almost read to everything that I could get my hands on, and it was weird, everyone had a different view point which totally contradicts each other. You could see for yourself, I even read articles which says that pro-bodybuilders and fitness models are genetically superior that the normal everyday people….WHICH IS SO NOT TRUE! Yes, they are like everyone of us, started from the same point where every amateur starts off his/her workout regime.

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