FORUMI EROTIK "KOSOVARJA"

You are not logged in.

Adverts

Adverts

#1 12.04.2017 01:57:02

zisetinglan
i/e regjistruar
Registered: 15.11.2016
Posts: 412

Crunches on incline bench Now plug

Jon Lester Thanks Red Sox Fans - RealGM Wiretap
Jon Lester Wholesale Jerseys , traded to the A's a few days ago, took out an ad in Sunday's Boston Globe to thank Red Sox fans for their support.


"I have a lifetime of great memories of Boston highlighted by 2 World Championships! Boston will always be home and the love that Red Sox Nation has shown me is something that I will forever cherish. You are truly the best fans in the world! I have been blessed to play with the greatest teammates who are family to me.


"I want to thank the Staff, Front Office and Ownership for always showing me respect and supporting me during the difficult times. This organization, the fans and this city have embraced my family and me. My wife, my children and I will always be grateful for the love and kindness that we have enjoyed in Boston. Thanks y'all!"

Blue Jays Acquire Jose Reyes Mark Buerhle Josh Johnson - RealGM Wiretap

The Toronto Blue Jays have acquired Jose Reyes and Josh Johnson, amongst others Cheap NFL Jerseys China , from the Miami Marlins.


The Marlins will acquire Yunel Escobar, Adeiny Hechavarria, Henderson Alvarez and Justin Nicolino from the Jays.

锘? This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it's approach, which is also why it is very effective for building muscle mass. The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on Cheap Jerseys From China , the house will become weaker and less sturdy. Same thing with weight training. Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones. This has been devised to follow for approximately 4-6 months, which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle. I have met very learned weight trainers who have been doing this for years but physically appear as though they don't put into action what they have "learned." It's not so much "what you know" as it is how you "put into action" what you do know. Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result. Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training. Chest Back Shoulders Legs Biceps Triceps Day 1 _________ and __________ Then for day 2 Cheap NFL Jerseys , pick two different muscle groups. Day 2 _________ and __________ Finally, day 3 will include the last two muscle groups. Day 3 _________ and ___________ Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this: Monday: back & chest Tueday: cardio Wednesday: legs & shoulders Thursday : cardio Friday: biceps & triceps Saturday & sunday ff Step 2. Depending on which muscle groups you are training Cheap Jerseys , pick 2-3 exercises for each muscle group from among the following list. Chest Flat bench press with bar Flat bench press with dumbbells Incline bench press with bar Incline bench press with dumbbells Dips Back Dumbbell one arm lat row Cable lat pulldown to front Seated back row on machine Deadlifts Bent over back rows Lower back extension Chin-ups (Pull-ups) Shrugs for Traps (Dumbbells or barbell) Shoulders Seated military press with bar Seated dumbbell shoulder presses dumbbell side lateral raises Bent-over dumbbell raises Front dumbbell raises Legs Squats Leg press Leg curls Leg extension Stiff-leg deadlifts Lunges Calf-raisespresses Biceps Alternate dumbbell curls Straight bar curls Cable curls Hammer curls (forearms and biceps) Ez curl bar curls Triceps Triceps extension (lying down) (Skullcrushers) Close-grip bench press Cable triceps pushdowns Dumbbell kickbacks Abdominals Lying crunches Leg raises Cable crunches Stability ball crunches Crunches on incline bench Now plug each exercise into the appropriate spot on the next page to give you the whole week's routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity. Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the entire 4-6 months. It's up to you. Monday: muscle groups ______________ & _____________ 1st muscle group___ 1st exercise____________ x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)____________x 3 sets 2nd muscle group______ 1st exercise____________x 3 sets 2nd exercise____________x 3 sets 3rd exercise (if applicable)____________x 3 sets *include 2 sets of 2 abdominal exercises Wednesday: muscle groups ____________ & _____________ 1st muscle group ________ 1st exercise ________________x 3 sets 2nd exercise_______________x 3 sets 3rd exercise (if applicable)____________x 3 sets 2nd muscle group _________ 1st exercise ______________ x 3 sets 2nd exercise _______________ x 3 sets 3rd exercise (if applicable)____________x 3 sets Friday: muscle groups ________________ & _________________ 1st muscle group __________ 1st exercise ______________ x 3 sets 2nd exercise ______________ x 3.

Offline

 

12.04.2017 01:57:02

AdBot
Advertisements

Adverts

Board footer

Powered by FluxBB
Hosted by PunBB-Hosting