Ok so i’m back at the gym again after 4 months of stoppage. It felt good see the guys again and working up a sweat.

It has been a week for may return pumping metal, the good thing that i build my body all naturally so the figure didn’t go quickly and after this week my body almost came back to its previous shape – will almost it needs more work out – except for some fat here and there.

I will be give some tips on gym work our for those who like to have a fit body, my tips will be on my personal experience and so yah i’m not an expert or anything. Her we go.

I finished my general exercise the past week i know i’ve should start with that but i have no pic’s to support the post so i will start with what happens after the week.

For a complete good workout you should always start with a 10 min walk on the Treadmill for worming up, it’s not necessary but its better to burn all the sugar in the blood.

Then you start your schedule for the week, last night i had chest and biceps – as i sad last week i finished my general exercise.

Starting with chest you should do 3 to 5 chest exercise, i started with the Horizontal bed, the forward skewed bed then the backward skewed bed.

I almost killed my self on this one cause i used wights that i stopped at 4 months back the bar almost fell on my chest .

Of course you do 3 set 10 to 12 slow repetitions ( The difference between fast or slow repetitions is for fast is you want to lose wight slow if your building muscle).

The above exercise is for the chest muscle also, when i was taken this pic a guy was looking at me like i was committing a crime and i was looking at him like WHAT’S UP! then he moved away, yah i could be a trouble maker sometimes

Last chest exercise for the day this one is good if executed correctly to shape up the muscles.

Now moving to biceps, start with a worm up using the dumbbells, 3 sets with different wights. Be careful not to over due the muscle or it will decrease in size instead of increase you have to do the repetition slowly and with increasing wights.

Two more Bicep exercise to go all are on the bench, you can see the ‘W’ shape bare at the fare end, first exercise you hold the wide end of the bare 3 set of repetition then you hold the inner part of the bare. These two exercise are for the two elapsed bicep muscles of the arm.

Abs, the most sexiest looking muscles in the human body i saw guys torturing them self just to get them, yes they are very hard to get, you should have only 7% of body fat so your abs to be visible.

There are 4 exercises for the Abs i only took a pic on two a lot of guys where lined up so i couldn’t take pic’s. You should do the ab exercise every other day and the back exercise for the other day.

This is a good exercise for toning you mid section and forming the side ads muscles also 3 set and don’t over do it.

After doing these exercise i had a 15 min walk on the treadmill now pure fat is getting burned so the longer i stay the more fat i burn.

Food is an important part of the equation you have to have protein, vitamins and minerals in your food intake, also when to have it. best times are either 45 min before the training so all the proteins are digested and in your blood or the 1 golden hour after training where your muscle are at best for protein intake but it has to be liquid protein – faster in digestion -.

Ok that’s it today i will be doing shoulders and triceps. Inshallah i will be doing a post for that too. Stay healthy it’s good for you physically, mentally and sexually and it will make your mood always happy and boost you self-esteem.  

This entry was posted on Monday, June 7th, 2010 at 12:51 PM and is filed under Health & Fitness.
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Tags: abs, biceps, exercise, Gym, oxygen, triceps
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