Fitness Center

Maan! I made this page for my local gym and gym mates
and as I see now it has 390 likes ;D

Love you all for these

How To Make the Perfect Preworkout Shake??

1. Build Your Base
Start with 1 1/2 scoops of protein powder (about 30 grams) and 12 ounces of nonfat milk instead of water. This yields roughly 240 calories, 40 grams of protein, 16 grams of carbs, and 3 grams of fat. Toss in some fruit for flavor, or a tablespoon of peanut butter or almond butter for a creamier shake. These will boost calories, carbs, and fat, but they're good for your overall diet.

2.Keep It Smooth
Buzz the concoction in a blender. Add ice if you like your shakes thicker. If you're using a shaker bottle, prevent clumping by pouring about a cup of the milk into the bottle before adding the powder. Shake it up until the powder is well incorporated, add the rest of the milk, and shake again until smooth.

3.Time It Right
Drink your shake within the hour prior to your workout. This is the best time to fuel your muscles for high-intensity training.

Incline Offset-Thumb Dumbbell Curl

> Grab a pair of dumbbells and lie face-up on an adjustable bench that's set to a 45-degree angle.

> Grasp the dumbbells so that your each thumb touches the outside head of a dumbbell.

> Allow your arms to hang straight down, your palms facing out.

> Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weights back to the starting position.

Incline EZ-Bar Lying Triceps Extension

>The benefit: Lying on an incline bench as you do this move allows you to hit your triceps from a slightly different angle than the classic version of the exercise. So it stresses your muscles in a new way, which can spark new growth.

>How to do it: Grab an EZ-curl bar with an overhand grip, your hands a little less than shoulder-width apart. Then lie on your back on an incline bench that's set to a 30-degree angle. Hold the bar above your forehead, keeping your arms straight. Without moving your upper arms, bend your elbows to lower the bar until your forearms are just past parallel to the floor. Pause, then lift the weight back to the starting position by straightening your arms.

>Bench/Chair Dip

Place your hands behind you on the edge of a bench or chair and your
feet on another bench or chair (or the floor) a few feet in front of
you.
Lower your body until your upper arms are nearly parallel to the
floor. Pause, then press back to the starting position.

Variation: Ask someone to add a weight plate, phone book, or your carry-on for extra resistance.

>Farmer's walk Grab a pair of heavy dumbbells and walk for 30 to 75 seconds.
Make it harder by grasping each dumbbell by its end.
Once you feel you can go longer than 75 seconds, switch to heavier weights.

>Close-grip chinup
Hang from a bar using an underhand grip,
but keep your hands 6 to 8 inches apart [A].
Perform a chinup [B]. Do 1 set each of 8 reps, 6 reps, and 4 reps, and then a last set of as many as you can. Rest 2 minutes after each set.

>Long-Arm Weighted
CrunchThis abs exercise targets your upper abs.
Lie on your back with your knees bent and your feet flat on the floor.
Hold a light dumbbell in each hand and extend your arms straight back beyond your head.
Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight.
Don't generate momentum with your arms. Perform 12 to 15 repetitions.

>Seated Ab Crunch
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor.
Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs.
Return to the starting position. Perform three sets of 12 repetitions.

(Hitesh's post) see to it guyzzz.....you will definately feel jealous..... :D

Arnold Schwarzenegger training Arnold...pumping iron Music: 1. Dimmu Borgir - Master of Disharmony (YES, it really is!!! From split CD with Old Man´s Child) 2. The Wicked - Ordo Malleus 3. Tidfall - Soil of Tomorrow