Marketing the Opportunity and Your Fear of the Phone

Afraid of the Phone?

Afraid to Talk to People?

Afraid of Success?

Bodybydoug-  

     You believe in your Product, you believe in the Opportunity, you believe in the Compensation Plan, and in your upline.

 So this new fear arises in your life and its the fear of picking up the phone.

 The same feelings occur when its a bill collector on the other end. 

The simply answer would be to pick up the phone and do it afraid. 

That's probably not going to cut it so lets dig a little deeper.

     One suggestion is to sit down for an hour and run some conversations through your head saying it aloud.

 In front of a mirror is a good start and smile, noticing also your tonality.

 Most of you have a script, rehearse it.

 An amateur rehearses a script so they can't get it wrong, but a professional rehearses a script until he just can't get it wrong.

     Second suggestion focuses on placing value into someones life. 

Are you valuing how you look to yourself and to others above the opportunity to change someones life.

 You're playing small with a big opportunity and this borders on changing your mindset.

 Check out "Think Big, Think Marketing, Think Rich", for some tips on changing the mindset.


     Third suggestion and this will require self evaluation. 

Are you afraid to succeed. 

With an ever growing downline you may be afraid of the responsibility of leading. 

It can be overwhelming to start coaching people that have spend money to buy into an opportunity.

 Take a look and also talk to your upline about how they are handling their downline. 

Online marketing isn't about going it alone. 


     Start today to choose the possibilities.

 Start today to play big.

 Remember there will always be more of them, then there are of us. 

The opportunity you hold can change a life, you can make a new friend, you can choose to be a leader.

 Open your mouth.

 Some will laugh, some will say no, some will say yes, but  regardless you  need to move forward.


Will you dump the fear and play big today?????

http://www.solutionstothetrafficniche.com

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

Anti-Aging-Do You Want to Look Older?

Anti-Aging vs The Natural Look

Satisfied with What You See in the Mirror?????

If the Answer is Yes, Please Disregard

Bodybydoug-

     If you are going to a professional for skin care treatments do the research required and seek out someone who is keeping up with the latest trends. 

At the moment that seems to be some type of bio-brasion and ultrasound. The idea here for the over 40 crowd is to look younger without going over the edge.

 No need for 20 different facelifts that in the end give you that unnatural crazy eyed look.

     For the do it a home group I recommend vitamin C for brightening, mangosteen for topical antioxidant protection and overall firming, skin tone and radiance.

 But with that being said let's not overlook the obvious. Five easy to follow tips for that youthful appearance.

.....if you want to look older than keep smoking and don't wear sunscreen.

 Smoking will destroy collagen in the skin and deplete oxygen available for rejuvenation and increase wrinkling around the mouth. 

And we all know that the sun is enemy number one in the anti-aging fight.


.....if you want to look older stop exfoliating. Skin always looks better with the dead skin cells gone. 

After the exfoliation be sure to use your glimpse complete moisturizing system.

.....if you want to look older go gray. After 40 the pigment in the hair really begins to fade.

 Options for changing your hair color are everywhere.

 Also the trace element of copper will help in restoring hair color but consult someone in the health food industry.


.....if you want to look older never change your hair, clothing, or make-up style.

 Trends change and so should you. Wearing something trendy in the 80's isn't going to cut it. 


.....if you want to look older than never whiten your teeth. Teeth stain and grow darker with age. 

Again there are products out that are harmful to your enamel. Do the research.


     These are just a few suggestions. The number one thing besides wrinkles that give away a women's age is never changing up your look. Don't be afraid to be youthful.

XALO Limitless provides you energy boost for you to step up in your fitness goal thanks to the unique blend of mangosteen, Korean ginseng, taurine, and green tea extracts, all in natural electrolytes..... Ignite formulated with L-Arginine its Nitric Oxide that increases circulation in order to optimum oxygen intake increasing endurance and performance..... Reload replenishes your body with nutrients to maintain muscle strength, metabolism, and overall strength with mangosteen, glutamine, and BCAAs.

With the Limitless Collection, you can be sure that you have the optimum energy  levels possible in maintaining a healthy life.

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

Skin Care Remedies- Stretch Marks/Not Just For Women

Have I Been Pregnant, Because I've Looked Pregnant ?

Fighting Stretch Marks no Matter Your Gender

Bodybydoug-

     Ok some of the ladies may be laughing, but stretch marks occur on men who have been overweight and those who have stretched the skin around the chest area by pumping heavy weight.

 Stretch marks around the chest area tend to stay pink, red and purple. Stretch marks around the abdomen and butt area will tend to fade to white.

 Stretch marks occur with rapid weight gain and then losing the added weight, and yes men can gain weight rapidly to. I am proof of that. So to help both genders, here are some tips.

.....believe it or not. Mix a tablespoon of raw sugar with 5 drops of lemon juice and almond oil. Apply the paste to the affected area and shower after 5 minutes. Will take up to a month.

.....believe it or not. The protein and amino acids in egg whites proves to be an effective remedy. Apply with a new paint brush or makeup brush, let the area dry, remove with warm water and moisturize the area.

.....believe it or not. Break off a stock from the Aloe Vera plant and apply directly to the stretch marks. Leave on for 15 minutes and then remove with warm water. In addition mix Aloe Vera gel with Vitamin E oil and let the mixture absorb into the skin. Apply daily.

.....believe it or not. Apply castor oil everyday to the area and massage in until absorbed. Cover the area with a thin cloth and place a heating pad on for 30 minutes. Continue treatment for at least a month. {Castor oil works great on acne, wrinkles and brown spots}.

.....believe it or not. Applying fresh lemon juice in a circular motion and leave on for 10 to 15 minutes. Gently wipe area clean. Also mix 1/2 fresh lemon with honey and leave on for 10 to 15 minutes. The honey acts as a moisturizer.

.....believe it or not. The juice of the potato is effective. Slice one in half and apply. After a few minutes wipe clean.

.....believe it or not. Cocoa butter works. Also try Alfalfa leaves mixed with chamomile oil to nourish and moisturize the skin. Apply for 5 minutes and remove with warm water. 

     No reason to be stuck with stretch marks. Over the years the girls have developed many home remedies to combat the problems. Well done!

     

XALO Limitless provides you energy boost for you to step up in your fitness goal thanks to the unique blend of mangosteen, Korean ginseng, taurine, and green tea extracts, all in natural electrolytes..... Ignite formulated with L-Arginine its Nitric Oxide that increases circulation in order to optimum oxygen intake increasing endurance and performance..... Reload replenishes your body with nutrients to maintain muscle strength, metabolism, and overall strength with mangosteen, glutamine, and BCAAs.

With the Limitless Collection, you can be sure that you have the optimum energy  levels possible in maintaining a healthy life.

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

Bodybuilding Workout-Ready for the Beach

Pumping the Arm's for the Summer Beach Look

Does Bodyfat Play a Role?

Bodybydoug-

     Do you understand the dilemma? Obtaining the ideal Body-Image still lies and will always lie in the old adage, "20% in the gym and 80% in the kitchen. 

     If your arm routine has grown stale, the following are two routines that can stimulate new growth and make the veins in the arm pop.

     So what does Bodyfat Percentage have to do with solid muscular arms?

     Fat cells don't just disappear, {unless they are surgically removed}, they shrink. If the percentage of Bodyfat is too high fat stored between the muscle and the skin will still be able to alter your overall appearance. 

    With a Bodyfat percentage down between 8 to 10% the garbage between the muscle and the skin will be too insignificant to cause you any real visual problems.

     To get the most out of these arm workouts you will need to go for high sets with high reps. Pumping the blood into the arms for the beastmode look. The pump like any other pump is only temporary, but the effects of strength and growth will last.

     If you want to look intimidating on the beach or at the pool party this summer then lift to add muscle, but remember to get the Bodyfat down.

Workout # 1-

Chinups- with the palm facing in do 5 to 7 sets of  bodyweight chin ups to failure. If you are unable to lift your bodyweight most gym have a chinning machine that can take some of the body weight off you. The back will get involved but concentrate on the bicep.

Dips- perform on parallel bars with body weight. 5 to 7 sets to failure. Again the same machine mentioned above allows you to do dips. Using the parallel bars is much safer on the shoulder joints.

Ez Bar Curls-supersetted with Skullcrusher- 

        4 sets@ 10 reps

Dumbbell Hammer Curls-supersetted with Tricep Pushdowns-

        4 sets@ 10 reps----for the pushdowns face away from the weight stack and lean your upper body forward to engage more of the triceps long head muscle.

{to superset you do the exercises together, first one and then the other}

     Both of these workouts will need you showing up with the right mindset. Use weight heavy enough to get the best pump possible, but at the same time light enough to do the required number of reps involved. Test yourself but don't go too light or all you will do is cheat yourself.

Workout # 2

Perform with either Dumbbells or Ez Curl Bar

Standing Curls and Skullcrusher- Start by doing 15 reps of both, then 14 reps, then 13 reps, etc. until 5 reps. and then cycle back up to 15 or 20 reps. {should take a while}.

    Ok stud muffin....break out the speedo and hit the beach running. Best of Luck.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

http://www.bodybuildingsolutions.com

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me
Let's Talk.

Bodybuilding Workouts-The Arms in One Day

Pressed for Time and Needed to Impress the Girls-

Popping Vein Workout-Straight to the Point

Bodybydoug-


Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     Try 5 sets with the biceps and then the triceps, or reverse to shake things up. Do 8 to 15 reps per exercise and rest 90 seconds between sets. Pyramid up if so inclined.

Biceps-

.....Seated Dumbbell Curl

.....Ez Bar Standing Bicep Curl

.....Ez Bar Preacher Curl

.....Hammer Curl-{Go Heavy as Possible}

Triceps-

.....Skullcrusher

.....Pushdowns-{you choose the apparatus}

.....Body weight Dips-{keeping straight up and down}

.....Close Grip Bench-{try the Smith Machine}

     For the best success in bodybuilding workouts remember to always bring the intensity. Training like a beast is difficult, but the result will prove in a short time that the effort was worth it.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.
Interested in a Home Based Business- Contact me
Let's Talk.

  

Anti-Aging-Before the Wrinkles Appear

If You Ignore This, Well Welcome to the Older Looking You

Tips For the Under 30 Crowd

Bodybydoug-

     No we can't stay young forever, but for the under 30 crowd some smart choices now will delay the onset of premature aging of the skin and keep that youthful glow. 

Living in the cleanest environment possible is a step in the right direction. Your lifestyle choices are going to make the biggest impact, exercise, diet and facing the day with a positive mindset.

     Huge advances in research and a greater understanding of skin structure have lessened the anti-aging struggle. There is an endless supply of treatments, and injectables available today. 

Buyer beware, make sure you do your homework. You should be aware that you are dealing with something that can be permanently damaged, haste can lead to disaster.

Tips to Live By-

.....be picky about your cleansing products and moisturizes. Improving the collagen structure of the skin includes moisturizers with a strong antioxidant base. Recommendation of the day...use a copper peptide serum at night.

.....a diet rich in water based vegetables. I know not to exciting, but foods that are natural diuretics have been known to delay wrinkling. Melons, berries and cucumbers are a good start.

 It seems like a huge contradiction, vegetables that add moisture and yet work like a diuretic to get rid of excessive fluid. Just do it the science is real LOL.

.....don't rely on cosmetic products for your sun protection, as the SPF in these products isn't enough. Rays can come through on rainy, cloudy and snowy days. Don't let the weather fool you.


.....test yourself. Choose a day and count the number of times you squint in a day. If you need glasses get them. Wear sunglasses out of doors. Make yourself aware of this habit and break it.


.....use a straw, smoking or drinking out of a bottle with a small opening. All this lead to increasing the likelihood of wrinkling around the mouth.


.....try sleeping on your back with some type of Beauty Rest Pillow. Hard to control, but over the years having your face pressed into a pillow will mold the wrinkles in permanently. 


     I've mentioned some of these before, but a gentle reminder to make smarter choices along the way. 

XALO Limitless provides you energy boost for you to step up in your fitness goal thanks to the unique blend of mangosteen, Korean ginseng, taurine, and green tea extracts, all in natural electrolytes..... Ignite formulated with L-Arginine its Nitric Oxide that increases circulation in order to optimum oxygen intake increasing endurance and performance..... Reload replenishes your body with nutrients to maintain muscle strength, metabolism, and overall strength with mangosteen, glutamine, and BCAAs.

With the Limitless Collection, you can be sure that you have the optimum energy  levels possible in maintaining a healthy life.

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

The Art of Weight-Loss # 5

The Art of Weight-Loss-You will get there

                                

The terms 'fat loss' and 'weight loss' often get used interchangeably, but they shouldn't. 


     If you lose a pound of fat, then technically you should weigh a pound less.

 This however is hard to detect if your daily water fluctuation and the amount of food and drinks you have in your body can be as much as 5-7lbs in any given day.

 If you just drink a few glasses of water you will easily be a pound heavier due to the extra water weight added to your body.

 Eating a big meal can easily add 3-5 pounds of weight to your body while you're digesting and assimilating the food.

 These are temporary gains in bodyweight and do not necessarily mean you've gained body mass be it fat or muscle.

 It's really just food in your gut. Understanding that your daily body 'weight' can fluctuate 3-5 pounds just from the weight of the food you have eaten it's not surprising that you may not really be able to detect a 1 pound decrease in fat mass.

 At least not detectable on a scale. Also when you have a significant amount of fat to lose (in excess of 40lbs) your body will be carrying excess water along with the excess fat. 

This means that if and when you decide to start cutting fat you will experience a 'weight' loss that exceeds your actual 'fat' loss.

 As you lose body fat you will also lose a certain amount of excess water retention. 

This is a good thing as excess water makes you look smooth and bloated and it takes away from your muscular definition.

     It's typical for someone to lose twice as much 'weight' as 'fat' in the initial stages of a fat loss cut down.

 Someone who needs to drop 40lbs will likely see a big weight loss at the beginning.

 It's a good bet that in the first 2-4 weeks at least 50% of the 'weight' that is coming off is water, the rest is actual fat.

 This higher ratio of weight loss to fat loss starts to drop as you get to lower body fat percentages.

 It seems that as you drop below 15% body fat you can assume that most of the actual weight you lose is due purely to fat loss.


     Finally when you're close to 10% body fat or lower you may notice that you get visibly leaner and can lose fat without seeing your bodyweight change much at all. 

At this final stage you will be lean enough that even minor changes in fat levels will make a difference on your visible definition.

 These changes will be proportionally small when it comes to measurable weight, however the changes they make to your visible definition will be big.

 It's true that losing 1 pound of fat when you're body fat is 25% will not even be noticeable, however losing a full pound of fat when your body fat is 10% will make a dramatic difference in your look even if the scale doesn't budge at all. 

Your muscle hydration and weight training status will also change how full and heavy your muscles are on a day to day basis. Having fully hydrated and glycogen loaded muscles can dramatically increase your bodyweight, even if it only lasts for a day or two.

 This ability of your muscles to swell with water, nutrients and glycogen can also throw off your measurement of fat loss vs weight loss.

 When you're very lean you can actually lose fat, and even gain weight at the same time. These likely won't be huge swings but it's definitely possible.


     With automaticbody you can lose fat without losing weight.

 You can even gain weight while losing fat. If you have lots of fat to lose, you'll start out by losing significantly more weight than is accounted for by fat due to a reduction in water retention…this is a good thing.

 When you're approaching 10% body fat and attempting to cut even lower you will likely get leaner without seeing much of a change in bodyweight. 

(This odd effect is partly why people think the last 10 pounds are harder to lose.) 

In reality they're still losing fat but the total amount of weight that is coming off starts to slow down.

 Aren’t you tired of starting and failing, starting and failing, take control this year and finish this weight-loss journey once and for all. Move forward into your new life.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

http://www.bodybydoug.org

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

Bi's and Tri's in the Same Day?????

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.

 So say high reps to feel the pump and flow the muscle with blood. 

Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.

 Here's another one!!!


     Arms recover quickly from a workout. Its part of the greater design, we use them all the time. 

With that being said overloading them with too many workouts in a week or month isn't the best opinion.

 They need recovery time being involved with the back and chest routines.


     I myself tend to work the bi's and Tri's together an only once a week.

 Psych yourself up for your one day and hit them hard with compound movements.

 Isolating moves are good for details, but the real strength is in heavy movements.


     Rest time for these is the usual 45 to 90 seconds.

Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.


Easy Curl Bar-

Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
  Medium Weight- 4 sets@ 8 to 10 reps
  Heaviest Weight- 4 sets@ 6 reps


Seated Curl- try different angles with the bench and see what works for you.

Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure


Close Grip Benching-

Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps


Dips for the Tri's-

Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure


Pushdowns-

Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps


http://www.bodybuildingsolutions.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

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Bodybuilding-In Depth with Chest Development

Bodybuilding and Chest Development-

http://www.bodybuildingsolutions101.com

Bodybydoug-

     Just the facts.

 The chest is said to be one muscle divided into three segments.

 For bodybuilding we concentrate on the upper, middle and lower chest. 

The actual fact is the chest is comprised of two muscles, the pectoralis major and minor.

 Facts aside both muscle groups of the chest must be worked in unison with each other.

 If not the resulting effect will be a chest that may be muscular but will be unsymmetrical and oddly shaped.   

     As with an bodybuilding routine it's important to listen to your body and observe the changes that are occurring.

 We are different in our own development and not everyone responds well to the basic bench press. 

After several months of bodybuilding you should be able to see things that need to be improved upon and twitch your routine accordingly. 

Most pros in bodybuilding don't have a problem with proper chest development, but the average guy like you and me will.

 Far too many people obsess with putting up a big number on the flat bench, but the chest eventually ends up looking flat and low.


There's strength, but the visual appeal is absence.

 As we age and gravity start to take a more noticeable effect on the body, its more important than ever to work heavy on incline movements.

In the Beginning-

     The bodybuilding routine below will be compound movements in order to build mass. Comprising of 6 to 9 reps, with a roughly 90 second rest. 

The weight needs to be controlled from the beginning of the press to the end. Good form required, no showing off.   

     The warm up is a flat bench with lighter weight, concentrating on the minor pecs., for 20 to 25 reps@3 sets.

  Flat Benching-pick your average weight

     8 to 12 reps@ 4 sets

Heaviest Weight Possible-

     6 reps@ 4 sets

Incline Pressing-pick your average weight

     8 to 12 reps@ 4 sets

  Heaviest Weight possible-

      6 reps@ 4 sets

Chest Dips-add some weight- weight belt or chains

    6 reps@ 4 sets

Just Body Weight-

   8 to 12 reps@ 4 sets

Dumbbell Flys-average weight

    8 to 12 reps@ 4 sets

Heaviest weight possible-

  6 reps@ 4 sets

Extreme Incline Pressing-Place your bench at an {almost upright angle}

    8 to 12 reps@ 2 sets- just to get accustomed to the movement

    6 reps@ 4 sets- as heavy as possible.

http://www.bodybuildingsolutions101.com

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.

Bodybuilding-Getting Ripped

Ripped, But Without The Fat

http://www.bodybuildingsolutions.com

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     I'm not saying that getting big is easy, although it is doable with commitment, the right routine, proper nutrition and sleep. 

The problem occurs when we try to add the muscle without the added fat. 

Take heart it can and will happen for you.

 Building lean muscle is a journey and with the added size you become more confident. 

The warning is you will become a gymaholic, the only treatment is the weight rack.

     Our focus is based on compound movements as opposed to isolating one muscle group at a time.

 Isolation movements should be used to correct an imbalance in your training.

 Compound movements will add more muscle and use more calories, which is the game you want to play. 

Remember ripped without the fat.

     Always warm up the muscle first to avoid unnecessary injuries which delay progress, but for ripped size concentrate on moderate to heavy weights.

 An added note here, you can't out exercise a poor diet,{ I'm proof of that }, lifting won't make you fat a poor diet will.

Monday-Legs-real bodybuilding involves leg work- sometimes I think I'm talking to the wall.

.....Warm Up Squats- 3 sets@20 reps.

          Squats- 5 sets@10 to 20 reps.- use a machine or free weights, just do it.

           Hack Squat- 5 sets@10 to 20 reps.

           Leg Press- 3 sets@20 reps.

           Lying Leg Curl- 3 sets@20 reps.

Tuesday-Shoulders, Traps and Tri's

.....Warm Up-Dumbbell Shoulder Press 3 sets@20 reps

                and-Bent-Over Row- 3 sets@20 reps.

       Machine Shoulder Press- 4 sets@6 reps.

       Bent-Over Row- 5 sets@6 reps

       Arnold Press- 3 sets@6 reps.

       Close Grip Benching- 4 sets@6 reps.

        Skullcrusher- 4 sets@6 reps.

        Pushdowns- 3 sets@10 to 30 reps.

        Trap work for 4 sets to failure- see attached video.

Wednesday- Calves and Abs-

.....Warm up with Standing Calf Raise- 3 sets@15 reps.

     Standing Calf Raise- 4 sets@6 to 8 reps.

     Calves on the Leg Press- 5 sets@15 reps.

     Crunches- 5 sets@20 reps.

     Twisting Oblique Crunches- 3 sets@15 reps.

      Hanging Leg Raise- 3 sets@20 reps.

Thursday-Chest Day-

.....Warm up Incline Machine- 6 sets@20 reps.

      Incline Bench- 5 sets@6 reps.

      Flat Bench- 4 sets@6 reps.

      Incline Smith Machine- 6 sets@6 reps.

      Flys- 4 sets@6 reps.

Friday Back and Bi-

.....Warm Up-Lat Pulldown- 5 sets@20 reps.

      Wide Grip Pulldown- 5 sets@6 reps.

      Seated Cable Row- 5 sets@12 reps.

      Upright Row Smith Machine- 4 Sets@12 reps.

      EZ Curl Bar- 5 sets@6 reps.

      Seated Dumbbell curls- 3 sets@8 to 10 reps.

      21's Machine or EZ curl- 5 sets@21 reps.

http://www.bodybuildingsolutions101.com

     

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

Let's Talk.