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Оглавление
Nishant Baxi. Body Building Secrets Revealed
BODY BUILDING SECRETS REVEALED. Table of Contents
INTRODUCTION
WEIGHT TRAINING
EXERCISES
Dumbbell Bench Press
Standing Military Press
Lying Tricep Push
Side Lateral Dumbbell Raise
Preacher Curls
Seated Dumbbell Curl
One-Arm Dumbbell Row
Dumbbell Shrugs
Standing Calf Raises
Crunches
Dumbbell Hammer Curls
Incline Dumbbell Press
Barbell Squat
Upright Barbell Row
Front Dumbbell Raise
Stiff Leg Barbell
One Leg Barbell Squat
Lunges
Barbell Tricep Extension
WORKOUT PLANS
Day 1 – Upper Body
EATING RIGHT
Carbs
Protein
Fats
SAMPLE MEALS
Proteins
Complex Carbohydrates
Vegetables
Fruit
Dairy
Wheat Products
Snack Foods
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Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
COOKING FOR MASS
Cereal Casserole
Protein Pancakes
Spicy Chicken Ole
Lightning Fast Fajitas
Chicken Cacciatore
Pan Broiled Fish
Broiled Fish Dijon
Stuffed Chicken Breasts
Lemon Pepper Tuna
Worcestershire Tuna
Chicken, Rice & Beans
Egg Salad Sandwich
Tuna Casserole
Fiery Chicken Deluxe
Three Minute Scallops
Garlic Roasted Vegetables
Fish in Foil
Muscle Building Shake
Workout Energy Salad
Muscle Density Broccoli Salad
Protein Smoothie
SWEET DREAMS
SUPPLEMENTS
Creatine
Glutamine
Protein
Nitric Oxide
BODY BUILDING FOR HER
BODY BUILDING FOR TEENS
CONTESTS
YOUR RESOURCES
CONCLUSION
Отрывок из книги
Weight Training 4
Workout Plans 12
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Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees. At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh.
Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot.
