Paleo Perfection

6 Meals To Kick Start Your Caveman Lifestyle!

         Paleo is more than a diet—it's a way of life. Paleo nourishes your body with clean, natural foods and provides all the minerals, nutrients, and vitamins it needs to stay healthy. The diet is designed to keep an active body properly fueled throughout the day, so if you lead an active life, Paleo is a perfect fit.

        I have been following the Paleo diet for more than six months and I've never felt better. I sleep well, maintain a high energy level throughout the day, and keep my metabolism burning hot. My digestion is great and my body is strong. I feed my body natural foods at the right frequency, and I feel great!

        Paleo may seem complicated, but you'll find that it's easy to maintain and simple to follow. It's also delicious! Start your personal Paleo revolution by trying this full-day plan that includes complete recipes for six meals. Once you've gotten the hang of the principles of the diet, you'll be on your way to Paleo success. Eat clean and stay lean.

Meal 1:Sweet Potato Hash With Egg And Almond-Coconut Waffle
Sweet Potato Hash With Egg

Ingredients for Potato Hash and Egg

• 1 Free Range Organic Egg
• 1/4 shredded Sweet Potato
• 1/8 tsp Onion Powder
• 1/8 tsp Garlic Powder
• 1/8 tsp Cayenne Pepper
• Sea Salt and freshly ground Black Pepper to taste
• Coconut Oil Spray

Directions

1. Grease skillet with coconut spray and place on medium heat.
2. Add shredded sweet potato and cook for one minute.
3. Add spices and cook for another minute or two.
4. Once sweet potatoes start getting golden on the edges, add egg and cover with lid.
5. Let egg cook for about 3 minutes.
6. Serve!

 Almond-Coconut Waffle

Ingredients for Almond-Coconut Waffle

• 1 1/2 cup Almond Flour
• 1/4 cup shredded Coconut
• 1/2 tsp Baking Soda
• 2 Eggs
• 1 tsp Vanilla Extract
• 1 tbsp Raw Honey
• 1/4 cup canned Full-Fat Coconut Milk
• Fresh Raspberries (for topping)
• Coconut Flakes (for topping)

Directions

1. Turn on waffle maker.
2. Mix all ingredients.
3. Pour mixture into waffle maker and cook until machine beeps.
4. Top with coconut flakes and fresh raspberries. For additional sweetness, add a bit of honey.

Nutrition Facts

Serving Size Full Meal
Amount per serving

1. Calories-583.19
2. Total Fat-38.69g
3. Total Carb-38.77g
4. Protein-21.48g

Meal 2:Chicken And Broccoli

Ingredients For Chicken

• 6 Chicken Breasts
• Lemon Pepper to taste
• Sea Salt to taste

Directions

1. Turn oven to "broil" and arrange rack so baking pan is close to heat.
2. Cover baking pan with aluminum foil and set aside.
3. Season both sides of chicken breasts with sea salt and a generous amount of lemon pepper.
4. Place chicken breasts in the middle of the baking pan and broil for 12-13 minutes (or until bottom side is golden).
5. Flip and broil for another 12 minutes
6. When both sides are golden, remove from oven and serve.

Ingredients for Steamed Broccoli

• 1 cup fresh Broccoli
• 1/2 teaspoon of Salt (optional)

Directions

1. Bring 1/4 inch of water to boil in a large pan.
2. Add salt and broccoli florets.
3. Cover and steam until desired tenderness.
4. For added spice, add Sriracha hot sauce on the side for chicken and broccoli.

Nutrition Facts

Serving Size 6 Servings
Amount per serving

1. Calories-174
2. Total Fat-1.5g
3. Total Carb-14g
4. Protein-28g

 Meal 3:Bison And Greens

Ingredients For Bison Burger

• 1 lb Organic Ground Bison
• 1 Shallot
• 2 Jalapeno Peppers
• 1 Egg
• 3 Garlic Cloves
• Sea Salt and Pepper to taste

Directions

1. Turn oven to broil. Arrange rack so baking pan is close to heat.
2. Cover baking pan with aluminum foil and set aside.
3. Combine all ingredients and form into patties.
4. Place patties on the center of the baking pan and broil for 6-8 minutes. Flip and broil for another 6-8 minutes.
5. When both sides are golden brown, remove from oven.

Ingredients For Greens Salad

• 1 cup Greens
• 5 Cherry Tomatoes
• 4 Walnuts, chopped
• 1/4 Avocado
• 1 tbsp Walnut Oil
• 1 tbsp Balsamic Vinegar

Directions

1. Place all vegetables in a plate or salad bowl and mix.
2. Top salad with walnuts, walnut oil, and balsamic vinegar.

Nutrition Facts

Serving Size 4-5 Servings (Bison Burger)
Amount per serving

1. Calories-533.55
2. Total Fat-40.89g
3. Total Carb-22.47g
4. Protein-24.62g

 Meal 4:Tilapia And Sweet Potatoes

Ingredients For Tilapia

• 6 Tilapia Fillets
• 7 tbsp Pesto Sauce
• 7 tsp Almond Flour
• Coconut Oil Spray
• Sea Salt and freshly Ground Pepper to taste

Directions

1. Preheat oven to 400 degrees F.
2. Spray baking dish with coconut oil.
3. Place tilapia in dish and top with pesto. Sprinkle with almond flour, sea salt, and pepper.
4. Bake for about 10 minutes.
5. List Item

Ingredients For Sweet Potato

• 1 Sweet Potato
• Cinnamon, Sea Salt, and freshly ground Black Pepper to taste

Directions

1. Preheat oven to 400 degrees F.
2. Wash, dry, and poke holes in the sweet potato.
3. Place sweet potato in an aluminum-foil-covered baking pan and bake for 45 minutes to one hour.
4. Once potato is done, cut in half and store 1/2 for later.
5. Slice sweet potato and sprinkle with cinnamon, sea salt, and black pepper.

Nutrition Facts

Serving Size 6 Servings (Tilapia) 2 Servings (Sweet Potato)
Amount per serving

1. Calories-297.5
2. Total Fat-13.91g
3. Total Carb-14.16g
4. Protein-31.11g

Meal 5:Artichoke And Healthy Ice Cream

Ingredients for Artichoke and Dipping Sauce

• 2 Artichokes (cut stem and top of leaves)
• 3 Hard-Boiled Eggs
• 2 tbsp finely diced Green Onions
• 2 tbsp White Vinegar
• 1 tsp Mustard
• 1 tsp Olive Oil
• 3 tbsp of Purified Water
• Sea Salt and freshly ground Black Pepper to taste

Directions

1. Place artichoke in a large, water-filled pot and place over medium heat.
2. Bring water to a boil and let it cook for 45 minutes.
3. While artichokes are cooking, separate yolks from egg whites, smash yolks with fork and finely chop the whites.
4. Place in a bowl and combine with the rest of the ingredients.
5. Mix well, add purified water, and mix again.
6. Once artichokes are done, let them cool and serve with dipping sauce.

Ingredients For Ice Cream

• 1 already-baked Sweet Potato (with skin removed)
• 1 can Full-Fat Coconut Milk
• 1 tbsp Maple Syrup
• 2 Egg Yolks
• 2 tbsp Cinnamon
• 1 tsp Vanilla Extract
• 1/8 tsp Nutmeg
• 1/8 tsp Sea Salt

Directions

1. Place ice cream attachment in your freezer and leave over night.
2. Place sweet potato and coconut milk in food processor. Process to a puréed consistency.
3. Add vanilla, cinnamon, nutmeg, sea salt, and egg yolks. Process until all ingredients are well-combined.
4. Pour mixture in a mixing bowl and refrigerate for at least two hours.
5. Once mixture is cold, add it to your ice cream maker and follow instructions.
6. Let churn for 25-30 minutes.

Nutrition Facts

Serving Size 2 Servings (Artichoke Recipe) 4 Servings (Ice Cream Recipe)
Amount per serving

1. Calories-536.6
2. Total Fat-36.2g
3. Total Carb-36.5g
4. Protein-22.64g

Meal 6 (Optional):Hearty Paleo Juice

Ingredients For Juice

• 2 organic Carrots
• 2 fresh, organic Beets
• 1 Red Apple

Directions

1. Scrub beets with vegetable brush to remove any dirt.
2. Place beets in a large pot with enough water to cover them.
3. Bring water to a boil and simmer for 25 minutes.
4. Drain hot water and rinse beets with cold water.
5. While beets are in cold water, peel their skins.
6. Trim ends off beets and cut into slices.
7. Peel carrots and apple.
8. Slice apple and cut each carrot in half.
9. Place all ingredients into juicer. Enjoy!

Nutrition Facts

Serving Size 1 Serving
Amount per serving

1. Calories-301.5
2. Total Fat-12g
3. Total Carb-41.1g
4. Protein-7.3g

Daily Totals
Totals include extra snacks: 

• 1/4 cup Whole Almonds 
• 1 cup Coffee with 2 tbsp of Almond Milk

Nutrition Facts

1. Calories: 2,426
2. Fat: 143 g
3. Carbs: 167 g
4. Protein: 135 g

by Mariel Lewis 

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Fuel Your Fire

Breakfast

Ham, Egg, and Pineapple Pocket

Ingredients

• 1 Whole Egg and 3 Egg Whites
• 1/4 cup Pineapple, diced
• 1 Ham Steak, diced
• 1 Whole-Wheat Wrap
• 1 tbsp Low-fat Swiss Cheese, grated

Make It

1. Scramble eggs in a nonstick skillet.
2. Sauté pineapple and ham until ham is lightly browned and edges of pineapple begin to caramelize.
3. Place all ingredients on wrap. Fold and serve.

Prep Time: 16 min

Nutrition Facts

Serving Size 1 Serving
Amount per serving

1. Calories-394
2. Total Fat-11g
3. Total Carbs-43g
4. Protein-33g
5. Fiber-5g

Almond-Cranberry Oatmeal
Ingredients

• 1 cup Oatmeal
• 1/4 cup sliced Almonds
• 1 scoop Vanilla Whey Protein Powder
• 1 tbsp Flaxseed
• 1/4 cup Cranberries
• 1/2 cup Low-fat Milk

Make It

1. Cook oatmeal according to package instructions.
2. Stir in almonds, protein, flaxseed, cranberries, and milk.

Prep Time: 5 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-740
2. Total Fat-23g
3. Total Carbs-97g
4. Protein-42g
5. Fiber-16g

Whole-Wheat Banana Pancakes
Ingredients

• 1/2 cup Whole-Wheat Flour
• 1 scoop Vanilla Whey Protein Powder
• 1 tsp Baking Powder
• Pinch Salt
• 1 Egg White
• 1/2 cup Skim Milk
• 1/2 tbsp Honey
• 1 tbsp Olive Oil
• 1/2 Banana, sliced
• 1/2 cup Strawberries, sliced

Make It

1. Place a nonstick skillet over medium heat.
2. Mix flour, protein, baking powder, and salt in a bowl. Beat egg, milk, honey, and oil in a separate bowl.
3. Mix flour mixture into egg mixture.
4. Pour into pan, dropping in banana and strawberry slices before mixture sets.
5. Flip when bubbles begin to form. Cook another 2 minutes.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-616
2. Total Fat-18g
3. Total Carbs-83g
4. Protein-38g
5. Fiber-13g

Lunch
Watermelon-Pumpkin Seed Salad
Ingredients

• 2 cups Baby Spinach
• 1 cup Watermelon, seeded and diced
• 2 tbsp Pumpkin Seeds
• 1/4 cup Feta Cheese, crumbled
• 1 tbsp Olive Oil
• Salt and Black Pepper to taste

Make It

1. Put spinach, watermelon, pumpkin seeds, and feta in a bowl. Toss with olive oil. Add salt and pepper to taste.

Prep Time: 6 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-458
2. Total Fat-38g
3. Total Carbs-19g
4. Protein-18g
5. Fiber-5.7g

Seared Sesame Tuna
Ingredients

• 1 cup Brown Rice
• 1 Tuna Steak
• 3 tbsp Sesame Seeds
• 1/2 tsp Canola Oil
• 1 cup Baby Spinach
• 1/4 cup Orange Segments

Make It

1. Cook rice according to package instructions.
2. Roll tuna in sesame seeds until all sides are coated.
3. Heat oil in a nonstick skillet over high heat. Cook tuna for 1 minute each side.
4. Slice tuna and serve over rice, spinach, and orange.

Prep Time: 9 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-555
2. Total Fat-21g
3. Total Carbs-57g
4. Protein-36g
5. Fiber-6g

Grilled Chicken with Avocado
Ingredients

• 1 cup Brown Rice
• 1 tsp Seasoning (Ground Black Pepper, Salt, Oregano)
• 1 Chicken Breast, skinless and boneless
• 1 tsp Olive Oil
• 1/4 Avocado, diced
• 1/8 Mango, peeled and diced
• 1/2 tbsp chopped Cilantro
• 1/2 tbsp diced Red Onion
• 1 Jalapeno Pepper, seeded and diced
• 1/4 Lime

Make It

1. Cook rice according to package instructions.
2. Rub seasoning onto both sides of chicken.
3. Heat oil over medium heat, add chicken, and cook 4 minutes each side.
4. Toss avocado, mango, cilantro, onion, and jalapeño in a small bowl and serve over chicken with a side of rice. Squeeze lime over chicken to taste.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-512
2. Total Fat-17g
3. Total Carbs-58g
4. Protein-33g
5. Fiber-4g

Snacks
Prosciutto Asparagus Spears
Ingredients

• 3 Asparagus Spears
• 3 slices Prosciutto
• Lemon Juice to taste
• Pinch Black Pepper

Make It

1. Cook asparagus spears in pot of boiling water for 1 minute.
2. Dry with a paper towel and wrap a piece of prosciutto around each spear.
3. Drizzle with lemon juice, sprinkle black pepper, and serve.

Prep Time: 7 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-85
2. Total Fat-5g
3. Total Carbs-2g
4. Protein-10g
5. Fiber-1g

Peanut Butter Celery Sticks
Ingredients

• 2 tbsp Peanut Butter
• 4 sticks Celery

Make It

1. Spread peanut butter down middle of celery sticks.

Prep Time: 1 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-214
2. Total Fat-16g
3. Total Carbs-11g
4. Protein-9g
5. Fiber-5g

Protein-Packed Chocolate Strawberries
Ingredients

• 1/4 lb Dark Chocolate, cut into 1-inch pieces
• 1 scoop Chocolate Whey Protein (or Casein, if at night)
• 6 Strawberries, cut in half

Make It

1. Put chocolate in a microwave-safe bowl and microwave at 50% power until chocolate is almost fully melted. (Stop and stir every 30 seconds.)
2. Remove bowl, fold in protein, and stir.
3. Use a spoon to drizzle chocolate mixture over strawberries.

Prep Time: 3 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-777
2. Total Fat-41g
3. Total Carbs-79g
4. Protein-26g
5. Fiber-11g

Baked Salmon With Almonds
Ingredients

• 1 Egg White
• 1/2 tbsp Cilantro, chopped
• 1/2 tsp Lemon Juice
• 1/4 tsp Cayenne Pepper
• 1 Salmon Fillet
• 1/4 cup sliced Almonds
• 1 cup Brown Rice

Make It

1. Using a fork, mix egg, cilantro, lemon juice, and cayenne in a bowl.
2. Dip salmon in egg mixture, coating whole fillet.
3. Place salmon on a baking sheet, top with almonds, and bake at 450° for 10 minutes or until fish flakes easily with a fork.
4. Cook rice according to package instructions.
5. Serve salmon over rice.

Prep Time: 15 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-927
2. Total Fat-38g
3. Total Carbs-50g
4. Protein-92g
5. Fiber-3g

Chicken Medallions with Pineapple and Broccoli
Ingredients

• 1 cup Brown Rice
• 1/2 cup Broccoli
• 1 Chicken Breast, sliced into medallions
• 1 tsp Oregano
• Pinch each Salt and Black Pepper
• 1/2 cup Pineapple, diced
• 1 tbsp Low-Sodium Soy Sauce

Make It

1. Cook brown rice according to package instructions.
2. Steam broccoli.
3. Season chicken with oregano, salt, and pepper and sauté in a nonstick skillet over medium heat.
4. Add pineapple about two minutes before chicken is cooked.
5. Serve everything together in a bowl. Mix in soy sauce and serve.

Prep Time: 18 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-423
2. Total Fat-5g
3. Total Carbs-60g
4. Protein-34g
5. Fiber-4g

Flank Steak
Ingredients

• 6 oz Flank Steak
• Pinch each Salt and Black Pepper
• 1 cup Asparagus
• 1 medium Sweet Potato
• 1/2 Tomato, sliced
• 1 tbsp Low-fat Swiss Cheese, grated

Make It

1. Season steak with salt and pepper. Place under broiler for 5-7 minutes.
2. Steam asparagus.
3. Prick potato with a fork a few times and microwave for 6 minutes.
4. Plate steak with asparagus, tomato, and potato on side. Slice potato and top with cheese.

Prep Time: 13 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving

1. Calories-527
2. Total Fat-19g
3. Total Carbs-36g
4. Protein-56g
5. Fiber-7g

by Dean Stattmann 

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Top 20 sexiest men

Hollywood's everlasting sexy male bods...........

Ryan Phillipe

Orlando Bloom

Brad Pitt

Bruce lee

Chace Crawford

Chris O'Donnell

David beckham

Gerard Butler

Jean-Claude Van Damme

Mario lopez

Matt Damon

Matthew McConaughey

Mekhi Phifer

Omar Epps

Paul Walker

Tyrese

Usher

Mark Wahlberg

Ryan reynolds

Will smith

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Ten Of The Most Shredded Male Physiques

Scott Dorn

Rob Ritches

Lazar Angelov

Kelechi Opara

Pham Woodbridge

Ulisses Jr

Steve Cook

Ryan Hughes

Matus Valent

Obi Obadike

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Advanced Chest push ups

PUSH UPS VARIATIONS

CHEST MASS BUILDING PUSH UPS

SHARE THIS IF YOU LIKE...................

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Arnold Training 2

WHEN TO MOVE ON TO ADVANCED TRAINING

         Once you have gained 15 pounds or more of muscle mass, put about 3 inches on your arms, 5 inches on your chest and shoulders, 4 inches on your thighs, and 3 inches on your calves, you are then ready to begin adding a greater variety of exercises to your routine, to train for shape as
well as size, for balance as well as mass.

            But this is not accomplished in one sudden jump. You need time to learn new exercises, to begin to understand how specific exercises affect the body in different ways, and to learn to use these exercises and a wide range of new training principles to accelerate the response of your body to
your workouts.

           Since you gradually increase your workload, your transition from Basic to Advanced Training does not happen all at once. The point is that if you want a championship body, you have to train with championship intensity, technique, and knowledge. It is a difficult task, but it can be one
of the most rewarding challenges of your life.

Advanced Training Program

THE TWO-LEVEL ADVANCED PROGRAM

        Just as in the Basic Training Program, I have created two levels for Advanced Training to provide a ready means of increasing workload and generating greater intensity on a progressive basis.

          Both Level I and Level II in this program require that you train each body part three times a week. Level II, however, is a more demanding program, including a lot of super sets and a number of extra exercises.

        Begin your training with Level I, and take the time to learn each new exercise thoroughly (or twice if you need extra recuperation time). Once you have been working at this level for 6 weeks or longer and feel your conditioning and recuperative powers will allow you to work even harder, go

ahead and begin to add new exercises to your routine until you have made the full transition to Level II. One final note: If you are sore from a previous workout, take an additional day off. Work up to the suggested workload.

ADVANCED TRAINING SPLIT

MORNING:

1. Chest, Back(Mon/Wed/Fri)
2. Shoulders, Upper arms, Fore arms, Calves(Tue/Thur/Sat)

EVENING

1. Thighs, calves(Mon/Wed/Fri)
2. Abdominals every day

Level I Exercise Program

WORKOUT #1

Monday /Wednesday /Friday

CHEST

Barbell Bench Presses: 4 sets 1 set of 15 rep warm-up;sets of 10, 8, 6, 4 reps stripping last two sets.

Barbell Incline Bench Press:4 sets same formula as Bench Presses.Every third workout, substitute       Dumbbell Presses and Incline Dumbbell Presses for barbell exercises.

Dumbbell Flys:3 sets of 10, 8, 6 reps.

Parallel Bar Dips:3 sets of 15, 10, 8 reps.

Pullovers:3 sets of 15 reps each.

BACK

Chin-Ups:4 sets,10 reps minimum each set Use a dumbbell fastened around your waist for greater  resistance; do chins to the rear one workout, to the front the next.

Close-Grip Chins:4 sets of 10 reps each.

T-Bar Rows:4 sets of 15, 12, 8, 6 reps.

Bent-Over Barbell Rows:4 sets of 8 to 12 reps.

THIGHS

Squats:5 sets of 20 rep warm-up; 10, 8, 6, 4 reps

Front Squats:4 sets of 10, 8, 8, 6 reps

Hack Squats:3 sets of 10 reps each

Leg Curls:4 sets of 20, 10, 8, 6 reps

Standing Leg Curls:4 sets of 10 reps each

Straight-Leg Deadlifts:3 sets of 10 reps each

CALVES

Donkey Calf Raises:4 sets of 10 reps each

Standing Calf Raises:4 sets of 15, 10, 8, 8 reps

ABDOMINALS

Crunches:sets of 25 reps

Bent-Over Twists:100 reps each side

Machine Crunches:3 sets of 25 reps

Crunches:50 reps

WORKOUT #2

Tuesday/Thursday/Saturday

SHOULDERS

Behind-the-Neck Barbell Presses:5 sets of 15 rep warm-up; 10, 8, 8, 6 reps

Lateral Raises:4 sets of 8 reps each

Bent-Over Dumbbell Laterals:4 sets of 8 reps each

Dumbbell Shrugs:3 sets of 10 reps each

UPPER ARMS

Standing Barbell Curls:5 sets of 1.5,10, 8, 6, 4 reps

Incline Dumbbell Curls:4 sets of 8 reps each

Concentration Curls:3 sets of 8 reps each

Lying Triceps Extensions:4 sets of 15, 10, 8, 6 reps

Triceps Cable Pressdowns:3 sets of 8 reps each

One-Arm Triceps Extensions:3 sets of 10 reps each

FOREARMS

Barbell Wrist Curls:4 sets of 10 reps each

Reverse Wrist Curls:3 sets of 10 reps each

CALVES

Seated Calf Raises:4 sets of 10 reps each

ABDOMINALS

Reverse Crunches: 4 sets of 25 reps

Seated Twists: 100 reps each side

Vertical Bench Crunches: 

4 sets of 25 reps

Level II Exercise Program

WORKOUT #1

Monday /Wednesday /Friday

ABDOMINALS: Begin workout with 5 minutes of Roman Chairs.

CHEST AND BACK

Superset: 

Bench Presses:1 set of 15 rep warm-up; 5 sets of 10, 8, 8, 6, 4 reps

Wide-Grip Chins 

(to back): 5 sets of 10 reps

Superset:

Incline Dumbbell Presses: 4 sets of 10, 8, 8, 6 reps

Close-Grip Chins: 4 sets of 10 reps

Dumbbell Flys:

4 sets of 10,8,8,6 reps 

Parallel Bar Dips: 4 sets of 15, 10,8,8 reps

T-Bar Rows:

4 sets of 15, 10, 8, 8 reps

Bent-Over Rows: 4 sets of 10 reps

Superset:

Seated Cable Rows: 4 sets of 10 reps

Straight-Arm Pullovers:4 sets of 15 reps

THIGHS

Squats:

6 sets of 15, 10, 8, 8, 6, 4 reps

Front Squats:

4 sets of 10, 8, 8, 6 reps

Superset:

Hack Squats: 1 set of 15 rep warm-up; 4 sets of 10, 8, 8, 8 reps

Lying Leg Curls:1 set of 15 rep warm-up;

4 sets of 10, 8, 8, 8 reps

 Superset:

Standing Leg Curls:

4 sets of 10 reps

Straight-Leg Deadlifts:

4 sets of 10 reps

CALVES

Donkey Calf Raises: 4 sets of 10 reps

Standing Calf Raises: 4 sets of 10 reps

Seated Calf Raises: 4 sets of 10 reps 

ABDOMINALS
Hanging Reverse Crunches:
Seated Leg Tucks:
Bent-Over Twists:

WORKOUT #2
Tuesday /Thursday /Saturday

ABDOMINALS

Begin workout with 5 minutes of Roman Chairs

SHOULDERS

superset:

Behind-the-Neck:1 set of 15 rep warm-up;


Barbell Presses:4 sets of 10, 8, 8, 6 reps

Dumbbell Laterals: 4 sets of 8 reps

Superset:

Machine Front Presses: 4 sets of 8 reps

Bent-Over Laterals:4 sets of 8 reps 

Superset: 

Upright Rows: 4 sets of 10 reps

Seated One-Arm Cable Laterals:4 sets of 10 reps each 

UPPER ARMS

superset:


Standing Barbell Curls:4 sets of 15, 10, 6, 4 reps

Lying Triceps Extensions:

4 sets of 15, 10, 6, 4 reps

superset:

Alternate Dumbbell Curls:4 sets of 8 reps

Triceps Cable Press downs:4 sets of 8 reps 

superset:

Concentration Curls:4 sets of 8 reps 

One-Arm Triceps Extensions:4 sets of 12 reps 

Reverse Push-Ups:4 sets of 15 reps 

FOREARMS

Triset:

Wrist Curls:4 sets of 10 reps 

Reverse Curls:4 sets of 10 reps

One-Arm Wrist Curls: 4 sets of 10 reps

CALVES


Standing Calf Raises:4 sets of 15, 10,8,8 reps

Calf Raises on Leg Press Machine:4 sets of 10 reps

ABDOMINALS

Vertical Bench Crunches:4 sets of 25 reps

Seated Twists:100 reps each side 

Cable Crunches:4 sets of 25 reps 

Hyper extensions(lower back):3 sets of 10 reps

For workout procedures visit previous posts......

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5 Lifting exercises for women

Ladies Lift: 5 Exercises Every Woman Should Do

           It can be intimidating to leap into the pit of iron and sweat, but the benefits are undeniable. These five lifts will earn you a spot in the rack, and deliver a healthy dose of respect.

           Ladies, the time has come to descend from the ivory tower of the women's workout room at your comfortable gym, step up to the platform, and get under a barbell. It's time to put down the chrome dumbbells (I know, I know, they're "helping you tone"), and pick up some actual weight. You'll get better, faster results.

             Some women give heavy lifting a bad rap. Let me ease your worried mind: No, it will not make you "bulky." No, it will not make you "look like a dude." And no, it will not suddenly push your testosterone to chest-hair-sprouting levels. Lifting to your limits—safely and with good form—will boost your metabolism, develop and define your muscles, and improve your overall strength.

            Even if you're not interested in becoming a bikini pro, powerlifter, or something in between, you should be concerned with the longevity and reliability of your body. That's where these basic compound lifts come into play. They make you stronger and more athletic. They tighten the mind-muscle connection. They breed mental toughness.

           No matter your age or fitness level, adding these lifts to your regimen will make you feel great, knowing full well the incredible things your body suddenly can do.

EXERCISE 1:SUMO DEADLIFT

      The deadlift may be the single-best movement for increasing your overall strength level. What could be more functional than lifting a heavy weight off the ground?

    A sumo deadlift resembles a regular deadlift, except your feet are wide and turned out, and your hands grasp the barbell in a close grip. Sumo deadlifts are great for women because they require more leg strength than back strength. Low hips and wide legs, plus a low center of gravity, make sumo deadlifts an excellent hip, glute, and leg workout.

Added Bonus: No need to wait for hubby to get home to move furniture. Lift heavy household items on your own! Plus, after you've rocked the deadlift, you'll never fear another barbell lift.

EXERCISE 2:FRONT SQUAT

        Front squats make you a better overall lifter and athlete. Because the weight is held at the front of your body rather than behind your neck, your base, core, and legs all grow accustomed to gettin' low.

       Front squats put less pressure on the spine, allowing you to do the movement with your spine in a more natural position. If your back is in poor shape, front squats are better than back squats. Although you won't be able to lift as much weight as you would in a back squat, you'll still get intense training.

Added Bonus: Power comes from your base. Strengthen it, and you'll someday rule the world. Also, getting down in the gym means you can get down on the dance floor.

EXERCISE 3: PULL-UP 

       You want a muscular back that makes your waist look smaller? You want to increase your upper body strength? You want to be able to save yourself if you're dangling off a cliff face? You need pull-ups.

       Most women have weaker upper-body strength and carry their weight in their booty and thighs. Our pear-shapes make pull-ups extremely difficult. Luckily, there are plenty of ways to do modified pull-ups that will give you the same benefits until you're strong enough to do them without assistance. Use a weight-assisted machine, a band, kip, or swing. Any of these variations will increase your strength and develop some wicked musculature.

Added Bonus: You'll look totally bad-ass in the gym. How many other women do you see doing pull-ups?

EXERCISE 4:PUSH PRESS

          The push press is not only fun, but it will also help develop those much-sought-after sexy shoulders. If you're unfamiliar with the exercise, it might take a few tries to ace the movement. Once you do, you'll never look back.

        Push presses are great because you can feel your energy usage: it comes from the floor and goes all the way up to your hands. This movement primarily hits your shoulders, but you'll use your legs, core, and back as well.

Added Bonus: The push press can give your coordination a major boost, and it also transfers well to all types of athletics. Plus, you'll look so awesome doing it that you'll have Dudley Dude-Bro asking for a spot.

EXERCISE 5:HANG SNATCH

      We're focusing here on exercises that work multiple muscles at the same time, not machine motions that painstakingly work your body one-single-freaking-muscle at a time. You've got places to be, right? Once you've got the hang of it, the hang snatch is one of the best full-body movements on the planet.

         Although it requires a fair amount of coordination and balance, the hang snatch isn't so difficult that you need a Ph.D. in Olympic lifting. You'll push with your legs, pull and push with your upper body, and use your core to maintain balance and control. Throwing weight over your head increases speed, strength, and power.

        Working on the hang snatch can help you learn a good full extension, develop a stronger mind-muscle connection, and increase your coordination for other, more difficult movements. Keep working on the hang snatch, and sooner or later you'll be saying, "Power cleans? Clean and jerks? No problem!"

Added Bonus: Get this one down, and you'll feel so strong that "tough," "hardcore," and "warrior princess," will be the necessary descriptors.

by Cassie Smith

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