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Iron Man Od Sergi Constance Workout

  • Wednesday, 18 September 2013
  • Jai Raja Jai
  • Labels: , , ,


  • Mr. Sergi Constance always played lot of sports & games, let he have more interested to physical workout. So, first he started to join in sports training academy with the smart training in the gym but he focused on mass bodybuilding workout gradually he improved bodybuilding workout step by step.

    Work Out Routine:

    Monday:  Calves & Quads

    •    Leg Extensions: 5 sets × 8 - 20reps
    •    Squats: 4 sets × 8 - 15 reps
    •    Leg Press: 4 sets × 8 - 15 reps (heavy)
    •    1 leg, extensions: 3 sets x 20 reps
    •    Seated Calve Raises: 4 sets × 10-30 reps
    •    Standing Calve Raises: 3 sets x 8 - 12 reps

    Tuesday: Chest, Triceps & Abs

    •    Incline bench press: 5 sets x 8 - 20 reps
    •    Incline hammer press: 4 sets x 8 - 15 reps
    •    Dumbbell flat Fly’s: 4 sets × 10 reps
    •    Decline chest press: 4 sets x 8 - 12 reps
    •    Dips: 3 sets x 10-20 reps
    •    Triceps extension: 3 sets x 8 - 15 reps
    •    Incline Skull Crushers 4 sets × 10 reps

    Wednesday: Back & Biceps

    •    Lat Pulldowns Wide Grip: 4 sets × 10 reps
    •    Low Row: 4 sets × 10 reps
    •    one arm dumbbell row 3 sets x 8 -15 reps
    •    Lat pulldown reverse grip 3 sets x 8 - 15 reps
    •    Deadlifts 4 sets × 10 reps
    •    Hammer curl: 3 sets x 20-8 reps
    •    Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps

    Thursday:  REST

    Friday: Shoulder & Traps

    •    Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
    •    Seated Lateral Side Raises: 4 sets × 8 - 20 reps
    •    Rear delt ped-ek: 4 sets x 8 – 20 reps
    •    Upright row: 4 sets x 8 – 15 reps
    •    Dumbbell shrugs: 5 sets x 8 – 20 reps

    Saturday:  Hamstring & Abs

    Top Most Drug-Free Bodybuilder - Jim Cordova Mainstream Fitness

    Jim Cordova Mainstream Fitness

    Jim Cordova is now one of the most top fitness models in the nation in calculation to being a world-ranked drug-free bodybuilder, now recently claiming the titles of WNBF Pro Mr. Universe and Pro Mr. America for the 2 time each in 2009. As a result of his hard workouts is success, Mostly his picture can be seen frequently in the mass of mainstream fitness magazines nationwide.

    As a power in fitness and sports diet, he contributes toward the growth of others through sharing his information in public lectures, instructing at fitness camps across the nation, and writing articles for a variety of mainstream fitness magazines.  Jim Cordova has accumulated over a decade of preparation experience working with the universal public in addition to supplementary fitness competitors, models, and top drug-free bodybuilders.

    In 2001, Jim earned a marketing/management degree, graduate Summa Cum Laude with a 4.0 GPA. During that moment he has also turn into a certified personal trainer through The International Sports and Sciences Association (ISSA). With over 12 years of experience working alongside winning owners and fitness consultants in both larger-franchise and confidentially owned health clubs. At presently he is a highly successful trainer of top physique competitors in both Long Island & Manhattan New York.

    Bodybuilding Titles:

    2004 INBF World Champion

    2007 WNBF Pro Mr. Universe

    2007 WNBF Pro Mr. America

    2007 WNBF Pro World Champion

    2009 WNBF Pro Mr. Universe

    2009 WNBF Pro Mr. America

    Bodybuilder-Jeff Seid Guns Workout ​Routine Plan

    Jeff Seid Guns workout


    Jeff Seid was born June 12th, 1994 in Renton, Washington, United States. I began playing sports at the young age of 5 and it was fundamentally the start of what has become an epic journey. He was always a very athletic kid growing up and soon realized that being physically strong and in great shape helped give me an even greater advantage over my competition.

    Jeff Seid is basically football palyer during college’s day. After he found out about him self in the fitness industry and discovered a new bodybuilding category, Men’s Physique. He waited to have surgery while so that Jeff could do a couple bodybuilding competitions and get he started workout with the fitness industry. He had surgery 2 months ago (May 2nd) and I am at present preparing myself to compete for IFBB Pro card in Las Vegas on July 28th. The competition is called USA’s. Jeff Seid started training when he was 12 years old. Just Jeff inserted in a bench press workout, pair of dumbbells, 50 pounds of weights, a 30 pound barbell and his first workout traninng book, Weight Lifting For Dummies. Height: 6’0 – 183 cm, Weight: 185 lbs. 84 kgs.

    Jeff Seid Competition History:
    • 2012 NPC Vancouver & Tanji Johnson Classic Men's Physique - Tall class Winner and Overall Winner
    • 2012 NPC Emerald Cup Men's Physique - 2nd place
    • 2012 Southern States Championships Men's Physique - Tall class Winner and Overall Winner
    • 2012 WA State Championships Men's Physique - Tall Class Winner and Overall
    • 2012 NPC USA's Championships - Men's Physique class d 5th place
    • 2012 IFBB North American Championships - Men's Physique class B 2nd place

    Jeff Seid Guns workout routine

    Monday: Chest/Calves/HIIT

    Super Set:
    •    Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
    •    Incline Fly’s: 4 sets of 10, 10, 8, 8
    Single Set:
    •    Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
    Super Set:
    •    Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
    •    Dips: 4 sets to failure
    Super Set:
    •    Incline Bench Machine: 3 sets of 10
    •    Pushups: 3 sets, failure
    Single Set:
    •    Pullovers: 3 sets of 15
    Single Sets:
    •    Standing Calf Raises: 4 sets of 15
    •    Donkey Calf Raises: 4 sets of 15
    •    Seated Calf Raises: 4 sets of 15

    Tuesday: Back/Abs

    Single Set:
    •    Dead-lifts: 4 sets of 15, 10, 8, 6
    Super Set:
    •    Bent Over Rows: 4 sets of 12, 10, 8, 8
    •    Chainsaws: 4 sets of 12, 10, 10, 8
    Super Set:
    •    T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
    •    Wide Grip Pull Ups: 4 sets, failure
    Super Set:
    •    Seated Rows: 4 sets of 10, 8, 8, 6
    •    Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
    Single Set:
    •    Good Mornings: 3 sets of 12
    Single Set:
    •    Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

    Wednesday: Legs/Calves/Cardio

    Single Set:
    •    Squats: 5 sets of 15, 10, 8, 6, 4
    Super Set:
    •    Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
    •    Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
    Single Set:
    •    Leg Press: 4 sets of 10, 8, 8, 6
    Super Set:
    •    Quad Extensions: 4 sets of 12, 10, 8, 8
    •    Lying Leg Curls: 4 sets of 12, 10, 8, 8
    Single Sets:
    •    Standing Calf Raises: 4 sets of 15
    •    Donkey Calf Raises: 4 sets of 15
    •    Seated Calf Raises: 4 sets of 15

    Thursday: Shoulders/Abs

    Tri-Set:
    •    Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
    •    Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
    •    Side Lateral Raises: 4 sets of 12, 10, 8, 8
    Super Set:
    •    Arnold Press: 3 sets of 10, 8, 8
    •    Cable Upright Rows: 3 sets of 8-10
    Super Set:
    •    Bent Over Lateral Raise: 3 sets of 8-10
    •    Upright Rows: 3 sets of 12-15
    Single Set:
    •    Shrugs: 4 sets of 15
    Single Set:
    •    Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

    Friday: Arms/Calves

    Super Set:
    •    Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
    •    Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
    Super Set:
    •    Machine Curls: 4 sets of 8-10
    •    Push-downs: 4 sets of 8-10
    Super Set:
    •    Incline Curls: 4 sets of 8-10
    •    Kickbacks: 4 sets of 10-12
    Super Set:
    •    Concentration Curls: 4 sets of 8-10
    •    One Arm Extensions: 4 sets of 10-12
    Single Sets:
    •    Standing Calf Raises: 4 sets of 15
    •    Donkey Calf Raises: 4 sets of 15
    •    Seated Calf Raises: 4 sets of 15

     Saturday & Sunday Off

    •    Rest

    HIIT all the way! I do ten minutes of HIIT every other day.

    The Master Pieces Of Mr. Olympia Jay Cutler Body Builder

  • Friday, 13 September 2013
  • Jai Raja Jai
  • Labels: , , ,

  • Master pieces Jay Cutler


    The Master Pieces of Mr. Olympia Jay Cutler body builder. Let’s come to a complete muscle building of Jay Cutler best workouts tips with his personal nutrition plan and supplement schedule. It's a raw appear at Jay's life and an eight-week mass coach. It's right chance to everyone to become as like a legendary bodybuilder.

    Mr. Olympia Jay Cutler is lean at 280 pounds, Jay's a supreme beast in the best gym, and he's been at or near the peak of the iron game for 20 years. He also happens one of the successful businessman in society, an insanely hard worker, and the brand of man who never says "no" to an autograph. Hi friends if you want to build a bigger, improved body mass muscles and lead a fulfilled life, just you can follow the Jay Cutler workouts. 

    Mr. Jay's legacy is built on a foundation of incredible genetics and years of hardcore training. He never wakes up one morning with 22.5-inch arms and a barn-door back. Jay forged them, muscle fiber by mass muscle fiber. Every time he workout in gym. He eats every meal by precise purpose. He thinks and lives like world a champion.

    Read More: American Bodybuilder 

    The Professional Bodybuilder Kris Gethin - DTP Workout

  • Friday, 6 September 2013
  • Jai Raja Jai
  • Labels: , , , , , ,

  • Kris Gethin - DTP Workout


    Kris Gethin is a fit sports Therapist, Professional Natural Bodybuilder. He has done almost everything there is to do associate with strong Bodybuilding. After him studying for 3 years as a sports therapist, he embarked on a trip working on board luxury cruise liners as a sports massage and body therapist. In 2000, just he moved to Australia and opened his first body fitness center in Sydney. During this time he began his occupation as a writer and photographer for numerous international publications.

    In 2006, Kris Gethin establishes himself holding two Weider contracts as a writer and photographer for FLEX International. In 2007, he was offered the role as Editor-in-Chief of the Bodybuilding. Kris Gethin body part isn't my legs or my biceps. It's my brain. He told mind helps me crush every workout, stick to each meal and follow my addition plan exactly. It keeps me from cheating. It pushes me to grow up. With the right motivation, you can do anything.

    Kris Gethin - WorkoutWhen Kris is not pushing his psychological boundaries, he is pushing them physically in the gym. As a result, Kris has competed on a lot of occasions as a drug free professional bodybuilder, the emphasize being crowned runner-up in the Natural World Bodybuilding Titles held in Canada whilst instead of Australia and the ANB federation.

    Today Kris is CEO of Nutrition By Design and associate in Physique Elite in which he delivers education to personal trainers worldwide. At present Kris is based in India with Physique Elite partner Neil Hill delivering teaching to celebrities and those alike with his celebrated DTP workout.

    Ten tips will help you transform your brain and your body.

    1) Control Your Environment
    2) Do What You Fear
    3) Long-Term Motivation
    4) Watch A Motivational Movie
    5) Set Goals, Achieve Goals
    6) Visualize, Actualize
    7) Raise The Stakes
    8) Motivational Music
    9) Follow Exact, Don't React
    10) Social Motivation

    The World Storng Powerlifter-Matt 'Kroc' Kroczaleski Kroc row Workout

    Matt 'Kroc' Kroczaleski


    The World power lifting champ of  Matt 'Kroc' Kroczaleski  in 2009 he  earned that title in the 220-pound partition by squatting 1,003 pounds, benching 738, and dead lifting 810 for a entirety of 2,551 pounds.

    The Kroc row is one of the things he most known for and Kroc row built this workout about that movement. If you insert it to your program, you'll make upper back size, raise your dead lift, and get extreme strong. Kroc row always like wanted to be big and strong.

    Kroc row workout is for anybody from the learner to the pro-level athlete who is looking to increase size and body strength to their upper back. Just follows the Kroc row workout routine. The quantity of weight you exercise is going to depend on your level. 

    Matt 'Kroc' Kroczaleski Workout:

    Matt 'Kroc' Kroczaleski WorkoutEXERCISE 1--Dead lifts

    Warm up: 4 sets of 3-6 reps
    Working sets: 2 sets of 3 reps
    Rest: 2-3 minutes after each set

    EXERCISE 2--Kroc Row

    Warm up: 3 sets of 10 reps/arm
    Working sets: 1 set of 6 reps/arm
    Rest: 2-3 minutes after every set. On working set, rest 2-3 minutes between arms

    EXERCISE 3--Pull-Ups

    Warm up: Lat pull-down, 2-3 sets of 10 reps
    Working sets: As many sets as essential to reach 100 reps
    Rest: 2-3 minutes between sets

    EXERCISE 4--T-Bar Row

    Warm up: 2-3 sets of 10 reps
    Working sets: 2 sets of 10 reps
    Rest: 2-3 minutes between sets

    EXERCISE 5--Barbell Shrug

    Warm up: 3 sets of 10 reps
    Working sets: 2 sets of 10 reps
    Rest: 2-3 minutes between sets

    The power lifting champion Matt 'Kroc' Kroczaleski got Workout idea from an old Arnold Schwarzenegger teaching article. The idea of responsibility 100 reps intrigued Matt 'Kroc' , and he love the pump and got from it. Just use it to this day.

    The Superset Two exercises Back-to-Back Workouts







    The bodybuilding competition between behemoths of mass muscle that compete for lofty titles, but it's also a term for anybody who exercises with an importance on aesthetics in addition to body strength or functional activity. Bodybuilders come in all body shapes and sizes. Some have been at it for decades and others are just getting workout started.
     biceps and triceps Workouts

    This is simply super set two exercises performed back-to-back with small to without rest. Usually those exercises contrasting body parts, like biceps and triceps Workouts. For example, you'd do a set of dumbbell curls, and then instantaneously perform a set of dips. A compound set is two basic exercises for the same workout body part. A huge Super set is three or more lifts workouts performed back-to-back with negligible rest.