kim kardashian

     On seeing Kim Kardashian jaw dropping transformation after her delivery, Motivated everyone to get toned to be like kim.

   

1RM

What is 1RM....???

         The term 1RM mentions one rep maximum in weight training.The maximum amount of weight that a person can lift in one single repetition is known as 1RM.

The video description for 1RM test

Calculating Your One Rep Max

      A one rep max is the true weight you can lift on any given exercise for that muscle group.

There are two ways to figure out your one rep max.

• Load up the bar with as much weight as you think you can do. This is not safe and is a good way to injure yourself.
• Use a one rep max formula

                          1RM = (Weight lifted X 0.0333 X Reps)+ Weight lifted

List of 1RM exercise for specific bodypart
Chest - Bench press
Legs - Squats
Shoulders - Military press
Lower back - Deadlifts
Biceps - Barbell curls

Triceps - Close grip bench press

Perform the following sets:
Warm up with 2-3 sets of 10-15 reps
Warm up heavier with 1 set of 6-8 reps, using a weight you can lift 10-12 times
1 working set of less than 10 reps to failure.

BY MAULAANA AKBAR

Superset

What is superset.......??

                            The set is said to be superset when two exercises are performed in a row without any rest.

Sample video for superset
  

Types of supersets

• The Agonist or Single Body part Superset.
• The Antagonistic Supersets.

The Agonist or Single body part superset.

         The single body part superset  means two exercises performed in a row without rest for same muscle group.

EX : 

Chest

Incline flyes + Flat dumbbell press.

The Antagonistic supersets.

        The Antagonist supersets means two exercises performed in a row without rest for different muscle groups.

EX : 

Chest & Back

flat barbell bench press + bent-over barbell rows

Biceps & Triceps

barbell curls + close grip bench press

Quadriceps & Hamstrings

leg extensions + leg curls

Benefits of supersets

Time saving or performed more workouts in a short time.

Supersets produce latic acid. Latic acid induces produce GH (growth hormones). 

Increases the muscle strength, and extends muscle fibers fast.

BY MAULAANA AKBAR.

21 Barbell curl

HOW TO PERFORM 21 BARBELL CURL

BENEFITS

There are many reasons why 21s are worth including in your training program, at least occasionally, including:


Increased Endurance: You'll perform muscle-building exercises for longer amounts of time, challenging your muscular stamina and tolerance. While many single-joint exercises are performed in the 8- to 15-repetition range, 21s will require longer muscular endurance and vitality to support the grueling sets.


Muscle Confusion: By attacking repetitions from multiple starting and ending points, the atypical execution pattern will keep the body guessing and reacting to the shock value of the work.


Newbie-Friendly: Not only known for positive physical results, incorporating new training techniques into any exercise program can also enhance your physiological responses. Look forward to freshening up basic, no-nonsense moves, which can become monotonous and boring over time.


Time Saving: With 21s, fewer exercises per body part can be executed, due to the quick pump your muscles will feel during the longer sets and unique ROMs. One or two exercises per muscle group can be eliminated from your standard lifting plan when 21s are properly executed.

Dash diet

Dash diet is term which is spreading as a virus in celebrities fitness industries....

The diet which has massive result in cutting of body fat soon, easier and healthy.

DASH stands for Dietary Approaches to Stop Hypertension.

DASH diet's Ratings & ranking

• Dash has earned rank #1 in health.usnews.com among other diet programs.

• Dash diet is also recommended by USDA, American Heart Association, and US High blood pressure Guidelines (JNC7).
• Dash diet is not only for fat loss it is also for healthy heart rate and lower cholesterol levels.
• Dash diet has Great effects on Weight loss, diabetes control, and also has cardio vascular benefits.

Dash diets nutrients in take details

FAT:

          The 20-30 % regular calories from total fat.

PROTEIN:
           The dash diet is within acceptable range in protein consumption.

CARBOHYDRATES:
            In dash diet recommended amount of carbohydrates are taken.

OTHER NUTRIENTS:
             Other nutrients like calcium, vitamin D, vitamin B-12, fiber, potassium.No supplements are recommended.

IS IT DIFFICULT TO FOLLOW...????????   
          NO.If your are a junk food lover you need to sacrifice something for your health, But there is need to cut of all foods for long term it just based on your need.The recipes used in Dash diet is awesome but no alcohol included.

IS IT TOO EXPENSIVE...??????????
          NO.It just cost as regular veggies, fruits,etc.

IS IT COMPLETELY VEGETARIAN DIET..???????
           It is for both vegan and vegetarian.


DOWNLOAD PUBLISHER  FREE DASH DIET PROGRAM

Free download of initial guide of dash diet
6 pages click here
64 pages click here

CELEBRITIES TRANSFORMATION

Fergie 

 Jessica Alba

 Kim Kardashian

 Kourtney Kardashian

Miranda Lambert

CHOOSE YOUR OWN.....

BY MAULAANA AKBAR.

Body building supplements

            In body building, supplements plays a vital role.Through supplements we can feed the muscles with plenty of nutrients easily and it helps in getting faster results.

           There are many supplements are available in market for different types of results.The supplements really boost muscles growth in a short term.

Whey protein  

What is Whey Protein and Where does it Come From?

           Whey protein is the ultimate source of protein! It's the highest quality of protein available. Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source.Read more

Amino acids

What are Amino acids....?

      Amino acids are an essential part of your diet. They are the building blocks of protein - which also makes them the building blocks of muscle tissue. Their importance extends to the amount of energy we have, the speed of recovery, weight loss and brain and memory function. Amino aicds are important for not only building muscle, but having a higher quality of life. The human body does not produce all 21 amino acids on its own. Proper diet is necessary to make sure your body can continue to build muscle. Amino acid supplements are a great way to make sure your body gets all 21 amino acids required to function properly.Read more.

Glutamine

What is Glutamine? 

Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.Read more.


BCAA

What is BCAA Supplement?


      BCAA supplement or branched chain amino acid supplement is a kind of supplementation that some bodybuilders and athletes take to prevent the shrinking of muscle size and strength due to reduced muscle protein synthesis and breakdown.This most vital group of essential amino acids is composed of Leucine, Isoleucine, and Valine and perform significant duties in the synthesis of protein and the production of energy.  Branched chain amino acids aid your body in the healing process of injured tissues, in accelerating recovery and in safeguarding your muscle tissue from breaking down or catabolizing when you exercise.Read more.

Creatine

What Is Creatine Mono hydrate?


       Creatine mono hydrate is the most effective and popular supplement used by athletes to increase lean muscle mass, strength and energy.Read more.

ZMA

What is ZMA...........?


        ZMA means zinc monomethionine aspartate. It was discovered by victor conte. It is one of the supplements used by athletes and body builders.Read more

CLA

CLA(conjugated linoleic acid)

          CLA, or conjugated linoleic acid, is a nutritional supplement used by body builders to help build muscle and promote fat loss. It's sometimes marketed under the brand name of Tonalin CLA as a weight loss supplement and as a supplement for building lean body mass.Read more

PROTEIN BARS

        Protein bars are a popular food choice for athletes, bodybuilders and workout enthusiasts. A protein bar provides a quick and easy option to satisfy hunger, supply energy and replenish protein, vitamins and minerals. Protein bars has several ingredients that vary by flavor.Read more

By Maulaana akbar.

IFBB PRO 2014 complete schedule

2014 IFBB Pro Schedule

Bodybuilding, Physique, Fitness, Figure, & Bikini

FEBRUARY

Feb 1 - Legends Pro - Las Vegas, Nevada
Bikini
Feb 28 - Arnold Classic - Columbus, Ohio
Bodybuilding, Fitness, Figure, Bikini

MARCH

Mar 7 -Australian Pro Grand Prix - Melbourne, Australia
Bodybuilding, Figure, Bikini
Mar 8 - St. Louis Pro - St. Louis, Missouri
Figure, Bikini, Women's Physique

Mar 8 - Musclecontest.com Pro - Culver City, California
Bikini
Mar 15 - New Zealand Pro - Auckland, New Zealand
Men's 212, Bikini

Mar 28 - Battle on the Beach Ft. Lauderdale, Florida
Bikini, Masters Bikini
Mar 29 - Governors Cup - Sacramento, California
Figure

APRIL 

Apr 11 - Orlando Europa - Orlando, Florida
Bodybuilding, Men's Physique, Bikini, Women's Physique
Apr 12 - Grand Prix - Culver City, California
Men's Physique, Women's Physique
Apr 12 - Shredderbuilt Pro - Texas
Bikini
TBD - Mr. Europe Santa Susana, Spain
Bodybuilding
Apr 26 - Arnold Classic Brazil - Rio de Janeiro, Brazil
Bodybuilding, Fitness
Apr 26 - Emerald Cup Pro - Bellevue, Washington
Women's Physique

MAY 

May 3 - Mozolani Pro Zilino, Slovakia
212 Pound Division, Figure
May 3 - Pittsburgh Pro Pittsburgh, Pennsylvania
212 Pound Division, Figure, Bikini
May 9 - Dallas Europa Dallas, Texas
Bodybuilding, 212 Pound Division, Men's Physique, Figure, Bikini, Women's Physique
May 16 - Bodypower Birimingham, UK
212 Pound Division, Wheelchair Bodybuidlding
May 17 - NY Pro New York, NY
Bodybuilding, 212 Pound Division, Men's Physique, Figure, Bikini, Women's Physique
May 24 - Optimum Pro Shreveport, LA
Women's Physique

May 30 - Toronto SuperShow Toronto
Bodybuilding, 212 Pound Division, Men's Physique, Female Bodybuilding, Fitness, Figure, Bikini, Women's Physique
May 31 - Dennis James Classic - Arizona
Bikini

 May 31 - Mile High Denver, Colorado
Men's Physique, Women's Physique

JUNE

Jun 7 - Omaha Pro - Omaha, Nebraska
Men's Physique, Female Bodybuilding, Women's Physique
Jun 7 - Northern California Pro - California
Bikini


Jun 7 - Prestige Crystal Cup - Florida
Men's Physique, Bikini
Jun 20 - Greater Gulf States Pro - New Orleans, Louisiana
Men's Physique, Masters Men's Physique, Bikini, Women's Physique

JULY 

Jul 4 - Chicago Wings of Strength Chicago
Bodybuilding, 212 Pound Division, Female Bodybuilding, Fitness, Figure, Women's Physique

 Jul 5 - Patriots Pro  - Las Vegas, Nevada
Bikini

Jul 11 - San Jose Pro - San Jose, California
Men's Physique, Women's Physique
Jul 12 Tournament of Champions (Jon L) San Diego
Figure

AUGUST

Aug 2 - Golden State Grand Prix - California
Bodybuilding
Aug 8 -Tampa Wings of Strength - Tampa, Florida
Bodybuiding, 212 Pound Division, Men's Physique, Female Bodybuidling, Fitness, Figure, Bikini, Women's Physique
Aug 9 - Orange County Muscle Classic - Culver City, California
Bikini
Aug 16 - Dallas Pro - Dallas, Texas
Men's Physique, Bikini
Aug 23 - St. Louis Pro Bikini - St. Louis
Bikini
 Aug 30 - Pittsburgh Masters - Pittsburgh, Pennsylvania

Bodybuilding, Female Bodybuilding, Men's Physique, Women's Physique, Figure, Bikini

SEPTEMBER 

Sep 19 -Mr. Olympia - Las Vegas, Nevada
Bodybuilding, 212 Pound Division, Men's Physique, Female Bodybuilding, Fitness, Figure, Bikini, Women's Physique
Sep 26 - Arnold Madrid - Madrid, Spain
Bodybuilding, Fitness
Sep 27 - IFBB Korean Pro - Korea
212 Pound Division, Bikini

OCTOBER

Oct 1 -Dubai Pro - Dubai, UAE
Bodybuilding

 Oct 4 -EVLS Prague Pro - Prague, Czech Republic
Bodybuilding, 212 Pound Division, Bikini
Oct 4 -Border States - San Diego, California
Figure
Oct 11 - Nordic Pro - Lahti, Finland
Bodybuilding, Bikini
Oct 18 -Titans - Culver City, California
Men's Physique, Women's Physique
Oct 18 -Ft. Lauderdale Cup - Ft. Lauderdale, Florida
Men's Physique, Bikini
Oct 25 -Asian Pro - Zhengzhou, China
Bodybuilding
Oct 25 - Phoenix Europa - Phoeniz, Arizona
Bodybuilding, 212 Pound Division, Men's Physique, Fitness, Figure, Bikini, Women's Physique
Oct 30 Sacramento Pro - Sacramento, California
Men's Physique, Bikini

NOVEMBER

Nov - 8 Kentucky Muscle Pro - Louisville, Kentucky
Men's Physique, Figure
Nov - 8 Irongames Pro - Culver City, California
Bikini
Nov - 8 Iowa Pro - Davenport, Iowa
Bikini
Nov 14 - Tijuana Pro - Tijuana
Bodybuilding, Bikini
Nov 14 - Felicia Romero Classic - Mesa, Arizona
212 Pound Division, Men's Physique, Fitness, Figure
Nov 28 - Ferrigno Legacy - Santa Barbara, California
Bodybuilding, Men's Physique, Bikini, Women's Physique
Nov 28 - Russian Pro - Russia
Bikini

FOR CONTACT DETAILS  Click here

Josie maran boobs and sexy look

Josie maran is famous female model who started her  modeling at the age of 12.She was well known for her cosmetic products.

In film industry she played famous role as vampire in the movie Van helsing along with Hugh jackman.

And she also well known as MIA in the PC game Need for speed : Most wanted (older version).

In that she stared as cop for PC game video.Josie maran has a sexy figure that made everyone to notice her.How did she achieved, she did that with simple programs and diet but she followed regularly without skipping.

Josie was always conscious about her health and good looks and she was aware that what foods to intake to maintain the figure prefect.

Josie maran's dieting secrets

      Josie like to have only organic food. She used to have her meals on every three hours. Smaller meals with high nutritive facts, which keeps her to stay healthy all the day.

Josie maran's Workout techniques

    Josie do kundalini yoga everyday for 30 - 40 mins. Apart from that she love to walk, Instead of  using vehicles for shorter distance she starts to walk.

Josie was mad to use surf board. Surfing is also a great exercise which burns lots of calories soon.

These are the fitness secrets which helped Josie maran to became a famous celebrity.

BY MAULAANA AKBAR

5 Muscle building mistakes to avoid

Building muscles with workouts and techniques is good, but at the same time we need to concentrate on the things to avoid for fast and better results.......

5 mistakes to avoid while MASS building

1.NOT CONSUMING ENOUGH NUTRIENTS

          Protein plays a vital role in in muscle building.Intake of protein should be calculated according to your body weight and workouts.Not only protein other nutrients like carbohydrates, vitamins, minerals, etc which helps you in faster recovery and preventing from injuries.Eat to your need, Over eating is also be avoided. In fact drinking lots of water helps in removing toxic from you body and keeps hydrated.

2.NOT TRACKING YOUR PROCESS

          Tracking your body measurements, Tracking your workouts, your diet is must to keep yourself  motivated.Tracking process is needed because it really helps you what to do exact. If your going in a wrong path in workouts, diet etc tracking helps you to stay in the right zone to achieve your goals soon.

3.DOING LOTS OF CARDIO

       Performing more cardio prevents you from bulking. In order to have mass gain you need to do cardio just for warming up your body.More cardio leads you to intake of more calories, it mess up your diet plan or it leads to fatigue soon. Cardio is good for warm up exercises while bulking .it really helps in boosting metabolism.

4. NOT ENOUGH WEIGHT TRAINING (OR) STICKING TO SAME WORKOUT PROGRAMS

      Doing the same workout programs for longtime it results only up to certain time after then you don't have any gains or slows down the gaining process.

      Lifting more weights it really expands your muscle fibers and gives you muscle mass, when the muscles are properly feed.

5.NOT ENOUGH REST

       Rest is the major one in muscle building.While resting it generates the growth hormones which helps in muscle growth. Minimum 6 - 8 hrs of rest needed for muscle building.

      Relaxation of muscles takes place while resting.

Follow the above rules to develop your muscle building process safe and soon.

BY MAULAANA AKBAR

Top 20 female fitness figures

Abbie burrows

Amanda latona

Amy Updike

Bella falconi

Bernadett Matassa

Carrie McMahon

Felicia Romero

Francine Sablan

Holly Bricken

Jessica Jessie

Josephine Dalton

Larissa Reis

Margret Gnarr

Marzia Prince

Meriza DeGuzman

Noemi Olah

Olya Haidner

Pauline Nordin

Stephanie Davis

Tawna Eubanks

BY maulaana akbar

Fat loss in just 4 weeks

Getting in shape is not gonna happen in over night it really needs dedication and control.

There are three major things to follow on fat loss

• Diet
• Training
• Rest

Diet

"One healthy meal can't make you in shape and one bad meal won't spoil your shape."

   The diet plays the vital role in fat loss.Everyone thinks diet means simply skipping their meals or reducing their food quantity to achieve their goals, But its not right way to cut of your body fat.You need to have the food in the ratio of  

                             

60% of Protein : 30% of Carbohydrates : 10% of Fat

At first you need to understand your daily tasks and workout splits and then you need design your diet Routine.

The simple ways customize your own diet Click here 

Note : Reduce the carbohydrates and fat intake gradually to end the routine.Increase the protein level

Training
    In training we need to focus on two things

1. Cardio
2. Weight training

CARDIO : Cardio either it can be used for your warm up before weight training or you can do it as workout for 30 mins to 1 hr.But minimum 20 mins of cardio per day is must.Which helps you in muscle recovery and good metabolism.

WEIGHT TRAINING : In weight training there three phases of training.

Phase 1 : Week 1, Week 2.

Phase 2 : Week 3.

Phase 3 : Week 4.

Workout split: 

Monday: Chest and triceps.

Tuesday: Cardio

Wednesday: Back and biceps

Thursday: Cardio

Friday: Shoulders and Fore arms.

Saturday: Cardio

Sunday: Legs 

Phase 1:

Rest between each set is 45 secs - 1.5 mins.

Chest & triceps:

1. Incline chest dumbbell press = 3 sets X  8 -10 reps (heavy weights).  
2. Flat chest dumbbell press = 3 sets X  8 -10 reps (heavy weights).
3. Dumbbell pullover = 2 sets X  12 -15 reps.
4. Cable push downs = 3 sets X 15-20 reps.
5. Triceps dips = 3 sets to failure.
6. Incline abs crunches = 2 sets to failure

Back & biceps:

1. One arm dumbbell row = 3 sets X 10 -12 reps (Heavy weights).
2. Bent over row = 3 sets X 10 -12 reps (Heavy weights).
3. Hyper extension = 3 sets X 25 reps.
4. Preacher hammer curls (dumbbell) = 3 sets X 12-15 reps.
5. Alternate dumbbell curls  = 3 sets X 12 - 15 reps each arm.
6. Broom stick twists = 1 set X 150 reps on each side.

Shoulders & fore arms:

1. Shoulder press dumbbells = 3 sets X 10 -12 reps (heavy weights)
2. Side lateral raise = 3 sets X 12 - 15 reps.
3. Rear delt raise = 4 sets 15 - 20 reps.
4. Fore arms wrist curls (under arm) = 3 sets to failure.
5. Fore arms wrist curls (over arm) = 3 sets to failure.
6. Hanging bent knees leg raise = 4 sets to failure.

Legs

Its under DTP Training,

Leg press super set with calf press.

1. Set 1 = 50 reps of leg press With no rest 40 reps calf press.
2. Set 2 = 40 reps of leg press With no rest 30 reps calf press.
3. Set 3 = 30 reps of leg press With no rest 20 reps calf press.
4. Set 4 = 20 reps of leg press With no rest 10 reps calf press.
5. Set 5 = 10 reps of leg press With no rest 10 reps calf press.
6. Set 6 = 10 reps of leg press With no rest 10 reps calf press.
7. Set 7 = 20 reps of leg press With no rest 10 reps calf press.
8. Set 8 = 30 reps of leg press With no rest 20 reps calf press.
9. Set 9 = 40 reps of leg press With no rest 30 reps calf press.
10. Set 10 = 50 reps of leg press With no rest 40 reps calf press.

Phase 2:

Rest between each set is 30 secs.

Chest:

1. Incline chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick heavy weight and do 30 partial reps).  
2. Flat chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick heavy weight and do 30 partial reps).
3. Dumbbell pullover = 2 sets X  12 -15 reps.
4. Rope push downs = 3 sets X 15-20 reps.
5. Skull crashes and Close grip bench press = 3 sets X 10 reps on each exercise.
6. Incline abs crunches = 3 sets to failure.

Back & biceps:

1. Chin ups = 3 sets X 12 -15 reps .
2. Bent over row = 3 sets X 10 -12 reps(Followed by pick heavy weight and do partial 30 reps).
3. Dead lifts = 3 sets X 10 - 12 reps.
4. E-Z bar Preacher curls = 3 sets X 12-15 reps.
5. Alternate dumbbell curls  = 3 sets X 12 - 15 reps each arm(Followed by pick heavy weight and do partial 30 reps).
6. Broom stick twists = 1 set X 200 reps on each side.

Shoulders & fore arms:

1. Shoulder press dumbbells = 3 sets X 10 -12 reps (Followed by pick light weight and do 30 partial reps).
2. Seated side raise = 3 sets X 12 - 15 reps.
3. Rear delt raise = 4 sets 15 - 20 reps (Followed by pick heavy weight and do 30 partial reps).
4. Fore arms wrist curls (under arm) = 3 sets to failure.
5. Fore arms wrist curls (over arm) = 3 sets to failure.
6. Hanging bent knees leg raise = 4 sets to failure.

Legs

Its under DTP Training,

Leg press super set with calf press.

1. Set 1 = 50 reps of leg press With no rest 40 reps calf press.
2. Set 2 = 40 reps of leg press With no rest 30 reps calf press.
3. Set 3 = 30 reps of leg press With no rest 20 reps calf press.
4. Set 4 = 20 reps of leg press With no rest 10 reps calf press.
5. Set 5 = 10 reps of leg press With no rest 10 reps calf press.
6. Set 6 = 10 reps of leg press With no rest 10 reps calf press.
7. Set 7 = 20 reps of leg press With no rest 10 reps calf press.
8. Set 8 = 30 reps of leg press With no rest 20 reps calf press.
9. Set 9 = 40 reps of leg press With no rest 30 reps calf press.
10. Set 10 = 50 reps of leg press With no rest 40 reps calf press.

Plank up to failure.

Phase 3:

Rest between each set is 30 secs.

Chest:

1. Incline chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick light weight and do 30 Full reps).  
2. Flat chest dumbbell press = 5 sets X  8 -10 reps (Followed by pick light weight and do 30 reps).
3. Dips chest version = 2 sets X  12 -15 reps.
4. Over head dumbbell extension = 3 sets X 15-20 reps.
5. Triceps push ups = 3 sets X 10 reps
6. Incline abs crunches = 3 sets to failure.

Back & biceps:

1. Wide lat pull down = 3 sets X 12 -15 reps(heavyweights).
2. Back cable row = 3 sets X 10 -12 reps(Followed by pick light weight and do 30 reps).
3. Reverse grip Front pull down = 3 sets X 15 - 20 reps.
4. E-Z bar curls with 3 sets of drop sets  = 3 sets X 10-12 reps.
5. dumbbell concentration curls  = 3 sets X 12 - 15 reps each arm(Followed by pick light weight and do 30 reps).
6. Broom stick twists = 1 set X 200 reps on each side.

Shoulders & fore arms:

1. Shoulder press dumbbells = 3 sets X 10 -12 reps (Followed by pick light weight and do 30 reps).
2. Seated side raise = 3 sets X 12 - 15 reps.
3. Rear delt raise = 4 sets 15 - 20 reps (Followed by pick light weight and do 30 reps).
4. Fore arms wrist curls (under arm) = 3 sets to failure.
5. Fore arms wrist curls (over arm) = 3 sets to failure.
6. Hanging bent knees leg raise = 4 sets to failure.

Legs

Its under DTP Training,

Leg press super set with calf press.

1. Set 1 = 50 reps of leg press With no rest 40 reps calf press.
2. Set 2 = 40 reps of leg press With no rest 30 reps calf press.
3. Set 3 = 30 reps of leg press With no rest 20 reps calf press.
4. Set 4 = 20 reps of leg press With no rest 10 reps calf press.
5. Set 5 = 10 reps of leg press With no rest 10 reps calf press.
6. Set 6 = 10 reps of leg press With no rest 10 reps calf press.
7. Set 7 = 20 reps of leg press With no rest 10 reps calf press.
8. Set 8 = 30 reps of leg press With no rest 20 reps calf press.
9. Set 9 = 40 reps of leg press With no rest 30 reps calf press.
10. Set 10 = 50 reps of leg press With no rest 40 reps calf press.

Plank up to failure.

Rest:

Rest is must minimum 6 hrs of rest should be taken.

Don't skip anything.Follow strict.Achieve your goal.Have new year change.

BY  MAULAANA AKBAR.