Académique Documents
Professionnel Documents
Culture Documents
by Terry D. Clark
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Introduction
1. Weight Training
2. Exercises
3. Wrkut Pln
4. Etng Rght
5. Crbhdrt
6. Protein
7. Ft
8. Sml Ml Plans
9. Cooking fr M (Recipes)
10. Swt Drm (Getting Enugh Rt)
11. Sulmnt
12. Crtn
13. Glutamine
14. Prtn
15. Nitric Oxd
16. Strd & Grwth Hormones
17. Bd Building fr Her
18. Bd Building for Teens
19. Cntt
20. Your Rur
Conclusion
INTRODUCTION
Evr n th ftn rz n the 1980, w have become a ntn
nrngl wr f ur health nd hu. Millions f dllr are
spent vr year n th ut for a perfect bd. Gyms are big
business, rnl trnr are mkng a td living helping people
t ft, nd body building ulmnt are t n all-time lvl of
rfrmn.
In actuality, th rt f bd buldng h bn rund fr quite
m time. In the lt 19th century, th mn knwn th father f
bodybuilding, Eugn Sndw w credited with inventing th rt
b nvtng people t vw his bd in mul dl rfrmn.
Sandow built a tg performance rund dl f trngth nd
glt as wll as showing ff a Grn hu whh w
considered the ultimate bd. H became so successful, h rtd
several businesses around h fm nd w among th frt people
t mrkt body building products bearing his nm. A h became
mr ulr, he was credited wth th invention of th frt xr
umnt mrktd t the m.
Sndw w l credited with bgnnng the first body building
ntt lld Th Grt Cmttn hld n London. Th
mttn was th b fr mn others t fllw nludng th Mr.
Olm competition tht rmn th mt ulr body buldng
ntt t date.
When Wrld Wr II brk out, mn n th country were nrd to
bm bggr in thr physique, trngr, and mr aggressive in
their behavior. Trnng thnu wr improved, nutrtn w
focused on more thn ever, nd body buldng umnt evolved into
fftv mn fr wrkng muscles n ways nvr thught of bfr.
It w l rund th time tht mn bd buldng rgnztn
came into bng nludng th Amtur Athlt Unn nd th
Intrntnl Fdrtn f Body Buldng. In 1970, bd buldng w
tkn to a new level whn th flm Pumng Iron w rld
starring Austrian newcomer Arnld Schwarzenegger.
WEIGHT TRAINING
Bd buldng is th r f developing muscle fbr thrugh
vru techniques. It is achieved thrugh mul conditioning,
wght trnng, nrd lr intake, and rt. Wrkut are
dgnd t focus n rtn muscle categories, nd fd are
numd wth the ntntn t buld th bd mtblm nd
nr m.
This tn wll focus n wght training for bd buldr. Wght
training dvl bth trngth well th z f kltl
muscles. It uses th force f grvt t th fr generated b
muscles through ntrtn. Wght trnng u a vrt f
specialized umnt dgnd to target f mul gru nd
mvmnt.
Some people refer t weight trnng as strength trnng. Whl they
are nt xtl th m, th r bth mlr t h thr. Strength
EXERCISES
Yu m not b fmlr wth m f th terminology ud n body
buldng. Along th same ln, you should knw what rtn
xr are nd hw to safely rfrm them. Thr are ll rt f
exercises you can rfrm many, in fact, prevents u frm
ltng ll of them. Hwvr, lrnng th b can be a great hl.
Standing Military Pr
For this xr, u will u a brbll. Stnd wth your lg but
huldr wdth apart nd lft th barbell to ur ht. Lk your legs
nd h and k ur lbw n lghtl undr the br. Pr th bar
t rm lngth over ur hd.
Lwr the bll t your upper ht or your hn depending n whh
more comfortable fr u. Th xr n l be performed wth
dumbbll or seated n a wght bnh.
Lying Tr Puh
Sit on a flat bnh hldng a url br wth n vrhnd grip. L bk
tht the t f ur head is even with the nd of th wght bench.
A u r lng bk, xtnd ur arms vr ur hd tht the
bar drtl vr ur . K your elbows tght nd ur ur
rm ttnr throughout th xr.
Th biggest key to th xr kng ur ur arms in a fxd
tn. Slowly lwr the br untl t lmt tuh ur forehead.
Pr the bar bk up n a lw, wng r-lk mtn. At th
fnh, lock ur elbows mltl.
Sd Ltrl Dumbbll R
Stnd upright wth ur feet huldr wdth rt nd ur arms at
ur side. Hld a dumbbll n each hnd with your palms turnd
twrd your body. K your rm trght nd lift the weights out
nd u t the sides untl th r slightly hghr thn huldr lvl.
Thn slowly lwr thm back down to ur d gn.
Prhr Curls
Th exercise best dn with a l rhr curl bench, but u
can do th wthut it wth a lttl mdftn. St at the end f the
weight bnh, nd l something uh a firm llw r a fw
pillows undr ur rmt n ur l. Hld th url br n your
hnd wth palms facing uwrd. Dnt hunh over th pillow, t
trght u can.
Using a shoulder width gr, gr th bar n both hands. Curl th br
prevents bd frm.
Dumbbll Shrugs
Stand straight up wth ur ft t huldr width. Hld two
dumbbells wth your rm hngng t your d. Droop your
huldr dwn fr possible. R ur shoulders up as fr as
u n g then lwl return to th trtng position.
You n also rtt ur shoulders b going u n a rulr mtn
frm front t bk nd thn bk dwn again. Th can l b dn
hldng a barbell.
Crunches
L flt n ur back wth ur feet flt n th ground, r rtng n a
bench with ur knees bnt t a 90 dgr angle. If u r rtng
your feet on a bnh, place them thr t fur inches apart nd nt
your t inward they tuh.
Place your hnd lghtl n either side f your head kng ur
lbw n. Don't lk ur fingers bhnd your head! Puh th small
f ur bk dwn n the flr to isolate ur abdominal mul.
Bgn to rll ur huldr ff th floor.
Inln Dumbbll Pr
St n th dg of n nln bench t t but a 45-degree angle.
Pk u a dumbbell n h hand and l them n ur thighs.
Thn, n t a time, raise thm up t ur huldr level whl u
press your back nd huldr frml against th bnh.
Press the weights back u to a point over your ur ht, wth ur
palms fng forward. Lwr the wght lwl. Inhl u lwr
th weights and xhl as u lft.
Brbll Sut
Rt a brbll n the ur rtn of ur bk, not your nk.
Firmly gr th bar wth ur hnd lmt twice ur huldr width
apart. Position your ft but huldr wdth apart nd your t
should b ntng jut a little outward with your kn in the m
direction.
K ur bk as trght bl and your hn u, bnd ur
kn and lwl lwr ur h trght dwn until ur thgh r
rlll t the flr. On u reach the bttm tn, r th
wght u back to th starting tn.
Dn't lean vr r curve ur bk forward! Yu n use a blt to hl
reduce th hn of lower back njur. Yu n ut ur hl n a 1
nh blk t further wrk th quads. You can l u a wdr stance
t wrk th nnr ud vn mr.
Urght Brbll Rw
Stand urght and gr a barbell wth ur hands but huldr
width rt. Lt th br hng trght dwn n frnt f u. K ur
body and wrt trght. Pull the br straight up twrd your hn,
kng it close t your bd.
Concentrate on either ullng with ur tr or the front f your
shoulders, dndng n wht u wnt t wrk mt. Lower lwl
t th trtng tn. Don't ht b leaning frwrd or backward.
Don't wng!
Frnt Dumbbll R
Stnd wth a dumbbll in each hnd, lm facing bkwrd. Yur
feet huld be but huldr wdth apart. Mntn a lght bnd in
ur elbows thrughut th xr that ur rm r trght,
but nt quite lkd.
Lift the wght in ur lft hand n front of u n a wide arc untl t
slightly higher thn shoulder height. Wth a smooth, controlled
motion, lwr the weight while multnul lftng the weight in
your right hnd, tht bth rm r in mtn at the m tm.
Do nt ht b wngng r lnng backwards! Th lft can also b
dn wth two dumbbll t the m time r a brbll.
Stiff Lg Brbll
Pl a brbll n your shoulders. K your head u nd ur back
mltl trght. Bnd t ur wt wth your lg lkd, until
ur ur bd rlll t th floor. Rturn slowly to the ur
tn. Th n l be dn wth your knees lghtl bnt.
On Lg Barbell Sut
U a 12 to 18 nh bx or bnh for th xr - th higher the bx,
Lunges
Pl a brbll n ur ur bk. Lft ur ht up nd lk
trght hd. Ptn ur rght leg forward in a lng trd. Yur
foot should b far nugh in frnt f u that when u bnd ur
right kn, ur thgh nd lwr lg frm a rght ngl.
Slowly bnd your kn, lwrng ur hips ur rr knee jut
clears th flr. Pause briefly n th tn, then lwl straighten
ur lg nd raise ur body bk u t a tndng
position. Cmlt a full t, then switch legs nd rt, r alternate
legs fr each r.
Mk sure your kn d nt travel t your t n th down
tn! This n also b dn with dumbbells in h hnd ntd
of ung a brbll.
Barbell Tr Extension
Hold a brbll wth hands a lttl closer tgthr than huldr width.
L n an nln bnh nd position your hd t the t. Pr br
overhead t rm' lngth. Lower th br in a mrulr mtn
bhnd ur hd until ur frrm tuh your b.
K ur upper arms l to ur hd. Rturn t th trtng
tn. Th n l b dn wth trght bar, 2 dumbbells, seated
r tndng r with 2 dumbbll nd ur lm fng n.
The xr ltd above can b done either in a gm r in your
hm. If you r gng t jn a gm, th wll have many lt
machines tht wll wrk f parts f ur bd. Eml t the
gm n hl u with proper use of the mhn.
Now tht u knw what xr t do, lets lk t a couple of
ml wrkut.
WORKOUT PLANS
Bgnnng a bd building workout plan rur a level f
commitment. As a bgnnr, you n wrk ut mr frequently thn
mr advanced bd buldr. Th rn simple: as u gt mr
xrnd, u lrn t uh your mul hrdr nd inflict mr
dmg tht takes lngr t rvr frm. Bgnnr, on th thr
hand, gt r but bounce bk ukr n th muulr damage
n't severe.
If the word "dmg" mk u flinch, dn't wrr. It' a good thng
for a bodybuilder t nur limited muscle dmg, bu t nudges
th body to rvr nd vrmnt (grw) lghtl to rr
for futur wrkut. This what bdbuldng is all but - a
continuous l of n-t-bk, tw-t-frwrd, rtd over
and vr n a weekly b.
Day 1 Upper Bd
For th fllwng xr, bgn with two t f 10-12 r each.
Dumbbll r
Standing brbll mltr r
Lng tr press
Side ltrl r
Preacher curls
Std dumbbell url
Dumbbell rows
Dumbbll shrugs
D 3 Rest
Day 4 Ur Body
Increase ur sets to 3 doing 10 12 r h
Chn u (gt tn f nr)
Std dumbbll hammer curls
Dumbbll presses n n nlnd bnh
Standing brbll military r
Standing b curls
Brbll tricep extension
Urght brbll row
Front dumbbell r
The mhn you n u n th d nlud:
Std cable rows
Urght bl rows
Cbl rvr fl
Tr r uhdwn
Brbll ut
Stiff lg brbll
Stndng lf r
Crunh
Mhn xr include:
Lg presses n a plate ldd mhn
Seated hmtrng curls
Knlng hmtrng url
Wknd Rt
If a fur d workout ln too much for u, ndr trtng ut
with a two or thr d ln. Keep in mnd tht u wnt get rult
quickly with a fwr day wrkut, but f you nd t trt ut
slowly, t n still be fftv.
Hr a ml thr d workout.
D 2 Lg nd Shuldr
D three t of 12-15 r each.
Brbll squat
Std calf r
Frnt dumbbll raise
Sd lateral r
Urght brbll rw
Lung
Brbll ut
D 3 B, Tr, nd Ab
D three t f 12-15 r h
Brbll url
Incline dumbbell url
Lng triceps r
Barbell tricep xtnn
Front dumbbll raise
Dumbbll hmmr url
Crunches
Abut n hour bfr ur wrkut, u should t m protein nd
rbhdrt. Th t mk ur that you have nugh nrg t
make it thrugh ur entire wrkut. B doing th, you r putting
ur body into n anabolic state that wll provide the necessary
EATING RIGHT
When you decide u want to undrtk a bd building program, th
fd u eat n mk a hug dffrn n the fftvn f your
program. Many l dont nugh ttntn to th t f food
th t. But fd vr mrtnt n a body building rgrm.
Fd ul u with calories. Clr are tn bits of nrg tht
your body u to rfrm wrk. Counting lr nt as mrtnt
as knwng wht lr will b th bt n to num fr the
maximum effect on ur wrkut.
T hv enough energy t perform ur workout, ull nd a lt of
dffrnt nutrients. On f th mt mrtnt wuld be
rbhdrt.
Crb
Carbohydrates r th bd mn ur f glucose. Glu a
ml rb tht trd in ur mul nd lvr glgn.
Glycogen is the principal frm of nrg tht stored in mul.
When ur mul r flld wth glgn, they bth lk nd fl
full.
Prtn
Anthr important nutrnt every bd buldr nd is lnt f
protein. Amn d r the buldng blocks f protein. Glu
mlul mk u carbohydrates jut lk mn d make up
rtn.
Protein nvlvd in growing, rrng, nd rlng tu. That
md bl bu proteins r the b for bd structures.
5 z. steak, kd______________ 35
5 z. rtd chicken____________ 43
1 egg_________________________6
1 c. mlk_______________________8
2 T. peanut butter_________________9
2 l f h________________14
2 slices f whole wht bread_______5
1 . kd broccoli______________5
1 . bn (lgum)______________15
Ft
Y, vn whn u r buldng th perfect bd, ull tll need
m ft in ur diet. Fats r th main ur of nrg n th bd.
Ft combines wth glu for nrg in rdr t spare th
SAMPLE MEALS
Choosing the rght w t eat t buld mul n b a little
vrwhlmng. But n u trt tng th w u need to, t wll
bm second ntur to u. Fllwng a list f good foods fr
you t t n h f th categories u nd to nntrt on:
Proteins
Wht mt hkn r turk
Canned tuna
Cnnd lmn
Frh Fh
Shllfh
Egg
Tofu
S
Rd meat lk tk or rt
Cmlx Carbohydrates
Otml Potatoes Ym,
Swt tt,
Acorn uh
R
Lgum
Corn
Vegetables
All wtr bd types.
Lttu,
Cbbg,
Snh
Argu
Bk Choy, Lk
Tmt
Celery
Onn
Grn Bn
Broccoli,
Cauliflower,Radish
Zucchini Suh
Muhrm
Carrots
Peas
Fruit
1 Al
1 Orange
1/2 Grfrut
3 Small Art
1 Bnn
1/4 Mln
1-Cu Brr, Grapes
1 mng, mll papaya
Dr
1 yogurt
1-Cu lw ft cottage h
1-Cup nn-ft mlk (I u vanilla soy mlk ntd!)
1/2 Cu non r lw ft cheese
Wht Prdut
2 l whl wht brd
1 bagel
2-Cups pasta
Whl wht trtll
Snack Fd
Rice k
Non-wheat rl
Pln popcorn
Raw Vgtbl
Nuts Drd Fruit
*****************************************************
Meal 1
Vegetable omelet (3 gg wht, 1 whl gg, 1 u vgg) Yu n
also add m hkn r ln beef if you wnt.
Meal 2
One cup gurt r a protein shake
Meal 3
6 z Chkn, Smll rw vgtbl ld 1 bagel
Ml 4
Ml 5
6 z fish, 1 - Cup grilled vgg, 1 - Cu brwn r
*******************************************************
Ml 1
3 k ntnt tml, 1 banana
1 u of yogurt, 1 cup f ttg cheese
Meal 2
Prtn shake, 1 lrg baked tt
Ml 3
8 un chicken brt, 2 cups pasta, 1 apple ,1 cup yogurt
Ml 4
1 can of tuna, 1 2 u brl
Ml 5
Prtn hk, 1 u brwn rice
Ml 6
8 ounces broiled fish, 1 u veggies, 2 u rice
*******************************************************
Ml 1
Breakfast burrt (3 gg wht, 1 whl egg rmbld, 1 u
nn/grn r mx, l), 1 cup ttg h, 1 cup berries
Ml 2
Prtn hk, 1 cup rw vgg
Ml 3
Meal 4
Prtn hk 1 u gurt
Ml 5
8 ounces hkn brt, ut nt chunks, fried n olive l nd
nd with rgn, garlic lt, nd basil, 1 cup kd tomatoes,
2 cups t, 1 cup brl/ulflwr mx
Meal 6
Prtn hk, 1 cup mln, 1 cup yogurt
*******************************************************
Prtn_________________ Sz
1 z. meat_______________ Mthbx
3 z. mt_______________ Deck f rd
8 z. mt_______________ Thin rbk bk
3 oz. fish________________ Chkbk
1 z. cheese______________ Fur d
1 med. potato_____________ Cmutr mu
2 tb. peanut butter________ Png ng bll
1 u t_______________ Tnn bll
1 bagel__________________ Hk uk
R r lw gd t hv n hnd, heres a few t try on
fr size.
Cereal Crl
Your fvrt cereal Skm mlk Hn 1 cup gurt
Fll hlf th bwl wth rl. Add mlk untl t reaches th t of th
rl. Add gurt. T wth mr rl. Add mr mlk. Drizzle wth
hn.
Prtn Pnk
1 u of Otml
11 gg wht
1 whole gg
1 packet of sugar fr Jello any flvr
Stir ll ngrdnt together n a mxng bwl. Drzzl onto hot
non-stick fry pan.
S Chkn Ol
8 un hkn breast ut nt chunks
1 can diced tomatoes or 2 mdum frh tmt dd
1 n spicy hl ht beans
1 mdum nn hd
Sut chicken brt and nn in m lv l n a frng pan. Str
n tmt nd hl bn. Cook uncovered for tn minutes.
Srnkl wth lw-ft hrddd Chddr h.
Lightning Ft Fjt
1 lb. flank tk cut n strips r mll pieces
1 large green r, ut n strips
1 rd pepper, ut n strips
1 medium llw nn, cut n strips
3 lv pressed garlic
1 t hl wdr
Lmn ju
Fresh grund pepper to tt
Sut garlic n a bit of lmn ju for 1 mnut in large wk or kllt.
Add bf nd hl wdr nd cook until bf cooked near t th
tmrtur you dr. Add r nd nn nd k untl
vegetables r mtl soft, rng the heat fr a short tm f u like
Chkn Cacciatore
2 lb bnl knl chicken brt
1 28 oz n crushed tmt
1 chopped onion
1 hd green r
3 rd grl lv
t. thyme
tsp. lt
tsp. rgn
1 tbsp. rl
Dh of pepper
Cooking r
Pn Broiled Fh
1 gg lightly beaten
8 oz. lw fat rtt h
Salt & pepper t tt
4 bnl, knl hkn brt, l n hlf and flttnd
Lmn Pr Tuna
1 can tun
Lmn Pr Snng
Worcestershire Tun
1 can tun
Wrtrhr Su
N-Ft r Lw-Ft Cheese (tnl)
Tun Crl
3-4 cups kd t
1-2 n tun (drained)
u lw fat ttg cheese (drnd)
u hrddd low fat cheddar cheese 2 tbsp. lw ft m Ground
blk pepper
cup nnd (rnd & drnd)
Fr Chicken Dlux
8 z chicken breast
Tb sauce (r other favorite ht sauce)
2 t cayenne pepper
2 t crushed, drd jalapeno peppers
2 nh of lt
1 tbsp Cajun rub/
1 u of frozen grn beans
5 z red tt
Fh in Fl
lb. halibut, ut in two
1 tmt, hd
1 grn nn, hd
4 mll zucchini, julnn
1 rrt, julnn
1 u dr wht wine
1 t. each frh dll and rl
Dh f freshly ground r
banana
cup rnbrr ju
Protein Smth
1 u ft fr milk
1 u fat fr vanilla gurt
1/3 u frzn blubrr
cup frozen cherries
u Egg Btr
1 Bnn
SWEET DREAMS
Rest n of th mt vrlkd rt of n xr regimen, but
th rlt t is tull a quite mrtnt principle. Sl one f
your mt vlubl tl fr grwth tht u n hv n your body
buldng rnl.
Mul adaptation and grwth often occurs at nght. Durng th
suspended tt f nmtn u are n, ur bd dng xtl
what you hv been kng t t d durng ur wrkut buld
mul.
Lk f l n have an ntxtng fft n ur bd. According
t th Journal f Ald Srt Sn, bng wk fr 24 hours
SUPPLEMENTS
Thr r literally hundrd f ulmnt n the market targeted at
bd buldr nd mnt t increase your body z. Th r
designed t maximize th bd natural blt and help you gt the
body mass u want. Hw do you knw whh ulmnt right fr
u?
Crtn
Crtn is the mt ulr nd mmnl ud sports supplement
available td. Thr r numru tud bkd b anecdotal
vdn that urt the ff f rtn supplementation. Fr
th mjrt f the ultn, including bth elite athletes and
untrained individuals, rtn ulmnttn nr ft fr
m nd mrv anaerobic nd possibly rb performance.
Creatine a natural nttunt f meat, mnl fund in rd mt.
Crtn mnufturd nturll n th body frm th amino acids
Glutamine
Anthr ulr ulmnt among body buldr glutmn.
Glutamine is a nn-ntl mn d that rdud naturally b
th bd. Sixty rnt of glutamine found n th kltl mul.
Th remainder is n th lung, liver, brn, and stomach tu.
Ovr 60% f our mn acids come in th frm f glutmn. Undr
If you want t buld a ripped body, ull need bth creatine and
glutamine alike. Agn, it uull m n powder form, youll
wnt t tk t wth mlk r in a hk.
Prtn
Th mrtn f rtn t a bd buldr a n-brnr. It the
single mt important nutrnt in a body buldng rgmn. Prtn is
wht makes u nd mntn mt f th tuff n ur bd. Protein
has bn hwn to hv th bt fft on the body whn combined
with carbohydrates.
Much f ur rtn wll m frm ur dt, but f you really want
to grw ur bd mass, increasing rtn thrugh wght gainers or
rtn wdr is nr. Of ur, ull need to b rful nt
Ntr Oxide
Anthr wrful ulmnt u n tk rt f your body
building rgrm ntr xd. Many bd buldr tk nitric xd
for a vrt f reasons.
Ntr Oxd, a key mlul mnufturd by the bd, u
vdltn [an xnn f th ntrnl diameter of blood vl],
which in turn ld t nrd blood flow, xgn transport,
dlvr f nutrnt t kltl muscle and a rdutn n bld
rur.
Nitric xd rmt extended ability t life wght. It l gnl
mul grwth, speeds recovery, nd nr trngth along with
tmn. Th lmnt also nr nrg levels nd some l
vn fl tht t promotes a bttr x lf!
Durng a wrkut, when a mul contracts and bld vl dlt,
Nitric Oxd is present fr a brief moment. The rl f ntr xd
rt urg f blood flw, whh the mul um we r
familiar wth. Unfrtuntl th um is only temporary, and wll
dissipate hrtl ftr u mlt ur wrkut.
It often m n pill frm, and should be tkn n th mnufturr
rmmndd dosage. Nitric xd also m n wdr frm
wll, u can take t n a shake jut like wth other wdrd
ulmnt.
Body buldng a lot more thn jut dieting and lftng weights. Muh
f th advice given n rvu chapters n apply to bth men and
wmn. But wmn do need t change a fw thng when t m t
a wrkut ln tht will work.
Sm women have nvr considered bd buldng as a rt
bu th are frd that they wll gt bg, bulk, nd bm
muln looking. Nthng could be furthr frm th truth. A trm,
ld bd n a woman is xtrml sexy nd vr healthy.
Wmn nnt nturll produce the amount of tttrn tht
men do, t is mbl fr wmn to increase their mul size n
the same ways that men do just b picking u a wght or two.
Wthut rtfl substances, wmn wont b bl to get th m
bulk as mn d.
Hwvr, mn f th same wrkut dv tht w gv t men l
t wmn well: t 5-6 small ml r d, drnk lnt f wtr,
nd get lots of rt. The workouts r th same wll although m
wmn may wnt t lmt thr reps ntll untl thr trngth bult
u.
Many wmn struggle with x ft nd flbb mul tn on thr
thgh nd n thr buttocks. Because wmn r nturll curvier
than men, working these r mk for a vr flttrng fgur.
T wrk th areas, you wll wnt to d a lt f dumbbll ut, lg
url, standing lf r, nd lg presses. Add some lung well
dumbbll squat dd lft as wll fr maximum fftvn. You
m wnt t nvt in n xr bll tht you n wrk ur abs
nd mk them tght nd dfnd.
CONTESTS
YOUR RESOURCES
In th, the greatest information g vr, thr r many, mn
places you n g to for nwr t almost n question u have
regarding body buldng. Sk ut th nfrmtn and lrn muh
as u can. Th will mk you a bttr bd builder nd a fr one
t that!
T bgn wth, u nd t subscribe to bd building magazines.
One f th mt popular nlud:
Flx Th magazine ndrd th bbl f hrdr bd
buldng. Th do interviews wth experts in th fld nd ffr
u some mzng advice for bth th xrnd well as nv
bd buldr. Fnd them nln at (flexonline [dtm]) r ubrb to
th paper dtn for jut $29.97 r year for 12 issues.
CONCLUSION
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