Body Building Guide 1 PDF

2013
[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING GUIDE]
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MOHAMMAD SIKANDER KHAN LODHI BIO-MEDICAL ENGINEERING GUIDE.INC 10/26/2013

NOTE: Ask by your doctor before use this guide. DIET SELECTION TECHNIQUE :Chicken egg white => 93% absorptions in human body. Fish => 75% absorptions in human body. Beef => 80% absorptions in human body. [ one pound beef of Eye of Round has 93 gram of protein ]. Chicken meat => 81% absorptions in human body. Whole Chicken egg => 100% absorptions in human body. ----------------------CHEST WORK OUT:Chest day 1: 1. 2. 3. 4. 5. 6. Flat bench press. Incline bench press . Dec-line bench press . Chest pull over. Deeps on paddle bar. Cable cross over.
Chest day 2: 1. Flat dumbbell press. 2. incline dumbbell press . 3. decline dumbbell press. 4. Flat bench chest flying. 5. Incline bench chest flying. ----------------chest-finished-------BI-CEP DAY 1 AND 2 : 1st
WWW.MEDICAL-IMAGE-PROCESSING.BLOGSPOT.CA
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---------bi cep finished TRICEP DAY 1:-
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CLOSE GRIP BENCH PRESS WITH EZ-BAR [ OR CURVE BAR ].
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TRICEP AND CHEST DEEPS. ----------DAY 2 FOR TRICEP :
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With close grip
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Close grip tricep work out build both part of tricep muscle , note: tricep is a 2/3 part of your arms and bicep is 1/3 of your arms. ---------------TRICEP FINISHED HERE----------SHOULDER DAY 1:
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-------------------SHOULDER FINISHED HERE------BACK DAY 1 :
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-----------------Back Finished here--------TRAPS [OR COLAR ] :-
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2ND
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3RD
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TRAPS FINISHED HERE------------------------------------------ If you complete 1 or 2 repeations with over maximum weight , it does not means that you dont able to lift that weight in near future but this one or 2 repeations show you that in future you complete 10 or 12 repeations with that weight , so all you need is strength , & strength comes by eating right food . Muscle build only after breaking down muscle first , like what is body building , in body building you break down muscle by doing intences hard core work out in Gym with heavy weight , [ in this way you only break down your muscle ] then when you eat right amount of protein diet + carbohydrates diet [ its mean you give all the right amount of row material to your body to repair old damage muscle fibers & build some more muscle fibers in order to make your muscle get ready to deal with most new heavy weight , what you used currently in gym, so after eating right amount of protein + carb diet , then when you sleep in bad that at night or in resting state your body get build muscle & repair muscle too. Try to do workout with individual weight on each individuals muscle , like work out on 1-muscle at a time if possible .
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BODY-RE-BUILDING SETS: [AFTER 15 MIN WARM-UP EXERCISE] Note : After two month warm up exercises in gym then start below body re-building sets. Set-1 => 10-repeations + 2 extra repeations after failure . Set-2 => 9-repeations + 2 extra repeations after failure . Set-3 => 8-repeations + 2 extra repeations after failure . Set-4 => 7-repeations + 2 extra repeations after failure . Set-5 => 6-repeations + 2 extra repeations after failure . Note : take as much weight , which cause to make the failure at 10,9,8,7 & 6 repeations in respected sets , then donot put the weight down or do not lose weight then take 2 breath to re charge your self then complete two more repeations after failure & this last two more repeations will increase your muscle size . Note : body re-building sets help you to re-build your muscle size after long GAP in work out. --------------BODY-BUILDING SETS [ITS INCREASE YOUR SIZE ]: After 15 min warm up exercises. Set-1 => 30 repeations + 2 extra repeations after failure . Set-2 => 25 repeations + 2 extra repeations after failure . Set-3 => 20 repeations + 2 extra repeations after failure . Set-4 => 15 repeations + 2 extra repeations after failure . Set-5 => 12 repeations + 2 extra repeations after failure . Set-6 => 10 repeations + 2 extra repeations after failure . Set-7 => 8 repeations + 2 extra repeations after failure . Set-8 => 6 repeations + 2 extra repeations after failure . Set-9 => 4 repeations + 2 extra repeations after failure . Note: take as much weight which cause to make failure at 30, 25,20,15,12,10,8,6,4 repeations in there particular sets , after that failure point must complete 2-extra repeations after failure . -------------
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Body Maintaining sets :After 15 min warm up exercises Set-1 => 30 repeations Set-2 => 25 repeations Set-3 => 12 repeations Set-4 => 10 repeations Or Set-1 => 10 repeations Set-2 => 10 repeations with heavy weight .
------------Tips : 3500 calories = 1 pound body fats = 3.5 kilo calories =3.5 Kcal. If you lose 3.5 Kcal , its mean you lose 1-pound body fats from your body . If you gain Extra 3.5 Kcal from your diet , its mean you gain 1-pound of body fats from your extra over diet . Conclusion => eat as much protein diet as much you do work out , other wise extra protein what you eat , it [extra protein] will convert into extra calories then that extra calories store in your body as fats . So, if you follow this formula FORMULA: PROTEIN FORMULA:=> [ Where [ ];
];
Then you must need to do hard core work out in GYM , as much after that all the calories you eat in a day by your above diet will make protein and that each protein must build your muscle in which you did hard core work out otherwise if some amount of protein from above diet do not absorbed or make muscle then it will build fats in your body so it also important to do some amount of cardio or running or 2 hour walk after your workout in order to cover all the protein absorbed in your body.
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GO BY FEEL: in gym during work out you go by feel only when , you feel the strength level in your body , in short => go by feel depending upon your strength-level of your body , and your strength level is depend upon the right amount of diet what you eat plus in your good physiological-system of your body , So , if you have good physiological system plus if you eat right amount of diet which increase your strength-level , So, if your strength-level get increase then it give you great strong feeling in your body after that you feel strong mentally , then when you go to gym , you naturally lift heavy weight. -----------Weak-1: Monday tuesday wednesday thursday friday saterday sunday Chest-1,back- Cardio for 2 Bi-cep-1,tricep-1, Cardio for Rest rest Rest 1,legs-1 hours shoulder-1 two hours Weak-2: Monday Chest-2,back2,legs-2
tuesday Cardio for 2 hours
wednesday Bi-cep-2,tricep-2, shoulder-2
thursday Cardio for two hours
friday saterday sunday Rest rest Rest
-----Over-weight diseases : => heart-diseases, type-2 diabetes, breathing-problem and certain cancer. OVER-WEIGHT => Having extra body weight ffrom muscle , bone , fats and/or water. OBESITY => having a high amount of extra-body fats . BODY-MASS-INDEX [BMI] => its a tool to measure the over weight and obesity. Method to reduce over weight : => more energy out then energy in over time [6-month] = weight loss. For over-weight [ ]; FOR obesity [ ]; 1. Follow a healthy diet. 2. Reduce your daily intake by 500 calories for weight loss. 3. Get physically active . 4. Limit the time you spend being physically inactive. ------------------------------finished-here---------------
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2013

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

MOHAMMAD SIKANDER KHAN LODHI BIO-MEDICAL ENGINEERING GUIDE.INC 10/26/2013

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

---------bi cep finished TRICEP DAY 1:-

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

CLOSE GRIP BENCH PRESS WITH EZ-BAR [ OR CURVE BAR ].

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

TRICEP AND CHEST DEEPS. ----------DAY 2 FOR TRICEP :

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

With close grip

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

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[BODY BUILDING TRANNING BY SIKANDER KHAN LODHI]

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-------------------SHOULDER FINISHED HERE------BACK DAY 1 :

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