a complet excersie format.......

Arnold Schwarzenegger Bodybuilding Workout Routine

For Monday, Wednesday and Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes

For Tuesday, Thursday and Saturday

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

If you have any questions or want to make suggestions please feel free to contact us by

Fact

In perticular, the omega 3 fatty acid are anti lipogenic (block fat storage), anti catabolic and anti inflammatory. they also increase beta oxidation (fat burning), improves insulin sensitivity and a whole lot more that i dont have time and space to write it.

WANNA LOOSE WEIGHT ????

eat more protein than carbohydrate and fat cause protein need more energy to digest Means weight loss.
It has been proved in many scientific experiments that people who eat protein over carbs and fat
are slimmer than those who eat carbs and fat

genetics

genetics is prime determinant of how large an individual's muscles will become.while training can maximize one's potential for muscle size, genetics sets the limit on how big one can ultimately get.

CAPTURING YOUR MASS ISN'T A JOKE

you should definitely take before photos. They’re real
eye-openers. You can take relaxed front, side and back views,
or you can shoot those standard befores along with a variety of
bodybuilding-type poses (put the camera on a tripod, if
possible, at about waist height so you get a balanced top-to-bottom
assessment). Be sure to keep a list of the shots you
take—the poses you hit—and the camera settings you use.
Three to six weeks later, take photos again and use the same
poses and camera settings. Also—and this is import a n t — b e
sure the lighting is the same.
YOU CAN MAIL ME YOUR PHOTOS SO THAT I CAN PUBLISH THEM IN MY SITE IF THEY ARE REALLY EYE-CATCHING.

facts

Processed carbohydrates are
calorie and carbohydrates-dense and can stop fat burning and
cause fat deposition because of the excess energy
they supply. Getting your carbohydrates allotment from
processed carbohydrates as opposed to fruits and vegetables
can also cause health problems due to lack of
vitamins, minerals and micro-nutrients.

Facts

Try to choose natural carbohydrates—like fruits and
vegetables—over processed carbohydrates like sugary
candy, cake and so on.

Facts

Notice that we said every meal should include some protein.
Why? Well, it keeps muscle-building amino acids circulating .
That will protect muscle tissue, keeping it in a building mode
instead of a burning one—for energy.

Fact on eating

How can you possibly eat more and still strip away fat? No,
bulimia isn’t the answer. It has to do with eating more often—
five to six times a day—and the composition of each of those
meals. Hmm, maybe a different term is in order because if
you ’ re used to gorging on two or three big meals a day, you
won’t really consider these smaller, more frequent feedings
“meals.” They’re more like mini-meals designed to keep your
blood sugar steady (no cravings or energy dips), your muscle
tissue intact (you won’t burn it for energy) and your fat stores
shrinking (Eureka!—I see abs!)

Consume protein and carbohydrate before and after workout(pre-workout and post workout)

Protein intake(calculation)

Total protein intake= mass(in kg) * 4 (grams of protein)
suppose for a 60 kg person protein required should be= 60 * 4 = 240 grams

Gym the best place for exercise

weight lifting is the best exercise you can do to keep your elevated over long periods of time. resistance training burns approximately the same number of calories as running or hopping around. unlike running or hopping the metabolism raising effects of weight training continue long after the activity has ended.

Sources

GOOD PROTEIN SOURCES -
skinless chicken, soyabeans, low fat cottage cheese, eggs, turky, tuna and all other fishes

PROTEIN TO LIMIT OR AVOID -
whole milk, cheese

GOOD CARBOHYDRATE SOURCES -
oat meal ,potatoes,rice

CARBOHYDRATE TO LIMIT OR AVOID -
bread, candy, sweets,wheat,raisins

GOOD FAT SOURCES -
flax oil , fish oil , olive oil , almonds , avocado

FATS TO LIMIT OR AVOID -
butter ,processed cooking oil , fried foods

lean mass (calculation)

Every person have at least 15% body fat.
for a 200 lb person
total body fat=200 lb * .15 =30 lb fat

200-30=170 lb of lean mass...
by this way we can calculate our lean mass, we will discuss about this topic later...

Introduction

Muscle gaining is a slow process so we must have patience to gain muscle.With proper knowledge of nutrition and training we can maximize our results WITHIN OUR GENETIC LIMITS.