Author Topic: summer ready workout.... (Read 18418 times)

powerlifter · « **Reply #20 on:** April 18, 2009, 08:05:02 AM »

kad diti aa bai dekh la

Punjabi Janta Forums - Janta Di Pasand · « **Reply #20 on:** April 18, 2009, 08:05:02 AM »

sUlTaNpUrIyA cHeEmA · « **Reply #21 on:** April 18, 2009, 08:06:56 AM »

:superhappy: :superhappy:dhanvaad....poorishirt vali labh je kisse di haigi te....

powerlifter · « **Reply #22 on:** April 18, 2009, 08:08:37 AM »

:laugh: :laugh: :laugh: :laugh:

powerlifter · « **Reply #23 on:** April 18, 2009, 08:10:34 AM »

:laugh: :laugh: :laugh: :laugh:

oye kpppppppppppppppppppppppppppp

KuriPataka · « **Reply #24 on:** April 18, 2009, 08:11:03 AM »

lol you like it?

powerlifter · « **Reply #25 on:** April 18, 2009, 08:11:35 AM »

remove krde pagaloooooooooo

sUlTaNpUrIyA cHeEmA · « **Reply #26 on:** April 18, 2009, 08:13:01 AM »

meri sohni frnd plz kad de photo....sadde cho te koi admin vi ni haiga.....nalle kuri ho ke tu eh layi jani e photo....lolzzz

KuriPataka · « **Reply #27 on:** April 18, 2009, 08:15:53 AM »

lol fine i'll post it on my profile

sUlTaNpUrIyA cHeEmA · « **Reply #28 on:** April 18, 2009, 08:16:16 AM »

thanku tahnku

powerlifter · « **Reply #29 on:** April 18, 2009, 08:18:22 AM »

Grenade Singh · « **Reply #30 on:** April 18, 2009, 10:49:57 AM »

Quote from: rAj22g on April 18, 2009, 07:23:02 AM

mere pyare veero...jehre mere veer gym jande ne...ohna waaste main tips le ke aayea ha...jo ke fyeade mand honge.....bakki jo gym jande ne ohna layi ta har roj da workout jarrori e...so main thore tips de reha gaur karna...eh day by day tips hon ge....layo janab dekho te duharayo ehna nu te apna jeevan safal banayo.....sehata kaim rakho....umeed gym wale veera to poora sehyog milega....
DAY 1
exercise    sets    reps

   1.decline barbell press    4    4,8,12,16
   2.flat bench press 4    4,8,12,16
   3.pec deck flye    3    10,10,12
   4.seated overhead DB press 4    4,8,12,16
   5.dumbbell lateral raise 3    12,12,12
   6.front barbell raise    3    12,12,12
   7.triceps dip machine    4    8,8,8,10
   8.seated overhead cable rope 3    10,10,12

1.doesn't include warm-uop sets..
2.this is a back off sets.drop weight only slightly on last set and rep to failure
   DB= dumbell
   note:. plzz do not take any kind of steriods or pills...these kind of medicine can harm ur body....thankx...
   DAY 1 FINISH
   CHALO VI JANTA LAG JO JORRO JOR...BANAYO DOLE SHOLE....PLZ NO DRUG IN GYM ROOM... bakki kal nu janta ajj layi enna hi....rub rakha.....
   FRM GOLD GYM MEMBER
sUlTaNpUrIyA....

Decline barbell bench press:

flat bench press:

pec deck flye:

seated overhead DB press:

http://www.metacafe.com/watch/569148/sh05_seated_dumbbell_overhead_press/

dumbbell lateral raise:

front barbell raise:

triceps dip machine

<a href="http://cdn-www.expertvillage.com/player-demandstudio.swf?cacheBuster=1714302141&flv=13015_gym-strength-machine-tricep-dip" target="_blank" class="new_win">http://cdn-www.expertvillage.com/player-demandstudio.swf?cacheBuster=1714302141&flv=13015_gym-strength-machine-tricep-dip</a>

seated overhead cable rope:

-- · « **Reply #31 on:** April 18, 2009, 10:58:22 AM »

aa saade munde de kamm da smaan aa.....ohnoo scrap kardi.

sUlTaNpUrIyA cHeEmA · « **Reply #32 on:** April 18, 2009, 11:37:11 AM »

dhanvaad grenade bai video down load karn da....

sUlTaNpUrIyA cHeEmA · « **Reply #33 on:** April 19, 2009, 05:19:19 AM »

THERE U GO MY BODYBULDERS....LETS START DAY 2....DID U GUYS EXERCISE YESTERDAY....DONT TELL ME NO...I WANNA HEAR ONLY YESSSSSSSS...SO ..
DAY 2

EXERCISE SETS REPS
1.PULL UP(OR PULLDOWN) 4 8,8,8,10
2.BENT OVER BARBELL ROW 3 8,8,10
3.STANDING T-BAR ROW 3 10,10,12
4.REVERSE GRIP PULLDOWN 3 10,10,12
5.STANDING EZ BAR CURL 3 8,8,10
6.MACHINE PREACHER CURL 3 8,8,10
7.CONCENTRATION CURL 3 10,10,12
8.MACHINE CRUNCH 4 15,15,15,15
9.DECLINE BENCH CRUNCH 4 20,20,20,20

note:plz dont take any steroids.....steroids can harm ur body...

lao janta eh apna duja din.. .... lagda mundeya gymkhane ch ghat hi aounde o...kadi saddi vi gali ch ghere maar suk chale das das ke...veero ik vaar langi bus te kuri dubara aaju...par langeya wela hath ni aouna ajje young ho sarre change passe dyaan layo...te kasrat karo...eh rAj22g nimana apne bharava layi har roj da nava workout le ke aayea karega....bas tuhanu follow karna e.....dhaanvaad sareyan da.....
tuhade sraeyan layi kujh video ehna sets na related...
1...

[url=http://www.youtube.com/watch?v=ed_Ms3d37GE

2...

[url=http://www.youtube.com/watch?v=6nLQYI0eFOA

3...

[url=http://www.youtube.com/watch?v=GC_pI-hkPDI

4...

[url=http://www.youtube.com/watch?v=o9VmzoGxIMo

5...[url=http://www.youtube.com/watch?v=a333IXCP36s (Embedding disabled, limit reached)
6...[url=http://www.youtube.com/watch?v=HIsqTxGQaOM (Embedding disabled, limit reached)
7...[url=http://www.youtube.com/watch?v=fAZLMvtN0g0 (Embedding disabled, limit reached)
8...[url=http://www.youtube.com/watch?v=F-hrStkNNH0 (Embedding disabled, limit reached)
9...[url=http://www.youtube.com/watch?v=e3tn_Ta-KOU (Embedding disabled, limit reached)

lao veero eh chako videos ...ehna nu dekh dekh karo exercise....te nasheya to door raho....rub rakha veero.....

FRM GOLD GYM MEMBER
sUlTaNpUrIyA....(rAj22g)..

sUlTaNpUrIyA cHeEmA · « **Reply #34 on:** April 19, 2009, 05:25:46 AM »

OUR TOP 10 ANTOXIDENT RICH FOODS....U GUYS HAVE TO USE AFTER WORKOUT....1...PINTO BEANS
2...BLUEBERRIES
3...RED KIDNEY BEANS
4...CRANBERRIES
5...ARTICHOKES
6...PECANS
7...DRIED PRUNES
8...RED DELICIOUS APPLES
9...BLACKBERRIES
10..RUSSET POTATOES
eh cheejan tuhanu har roj workout karn to baad lainiya chaidiya ne...it ll helps u bigger and stronger...beleive me...dhaanvaadddd

FRM GOLD GYM MEMBER
sUlTaNpUrIyA....(rAj22g)

sUlTaNpUrIyA cHeEmA · « **Reply #35 on:** April 20, 2009, 02:26:33 PM »

huh1: huh1: huh1: huh1: huh1:aajo patandaro.... huh1: huh1: huh1:

KuriPataka · « **Reply #36 on:** April 20, 2009, 06:17:02 PM »

Kinne din ho gaye tuhanu ethay bhakai mardeya. Menu haje koyee muscles nahi dikhde.

TheStig · « **Reply #37 on:** April 20, 2009, 07:16:53 PM »

Quote from: rAj22g on April 19, 2009, 05:25:46 AM

OUR TOP 10 ANTOXIDENT RICH FOODS....U GUYS HAVE TO USE AFTER WORKOUT....1...PINTO BEANS
2...BLUEBERRIES
3...RED KIDNEY BEANS
4...CRANBERRIES
5...ARTICHOKES
6...PECANS
7...DRIED PRUNES
8...RED DELICIOUS APPLES
9...BLACKBERRIES
10..RUSSET POTATOES
eh cheejan tuhanu har roj workout karn to baad lainiya chaidiya ne...it ll helps u bigger and stronger...beleive me...dhaanvaadddd

FRM GOLD GYM MEMBER
sUlTaNpUrIyA....(rAj22g)

veere inna kuch ta kha ni huna par ya am having proteins WPI ( whey protein isolate)
and ya kidney beans wagera kha laide aa, and fruits too..

sUlTaNpUrIyA cHeEmA · « **Reply #38 on:** April 21, 2009, 03:10:22 AM »

Quote from: PatliPatang on April 20, 2009, 06:17:02 PM

Kinne din ho gaye tuhanu ethay bhakai mardeya. Menu haje koyee muscles nahi dikhde.

oh patli darling kehnde aa na kisse da layea boota kadi chaa den hi lag painda ki hoyea kamliye je ajj koi nahi aounda kal nu parso nu aoun lag painge
....ajje ehna nu aashki da bhoot sawar e lolzz.....jidan sehat da aayea odan saari janta urre hoyu....oar main ta apni exercise de tips ta har roj dayu hi dayu....bhurahhhh tu hi patliye kadi urre ghera shera maar jayiea kar......

sUlTaNpUrIyA cHeEmA · « **Reply #39 on:** April 21, 2009, 03:21:13 AM »

hanji bro...bro whey protein maari nahi e sehat layi fit rakhdi appan nu jihni ku protein har roj meat dhudh dahi sabjiya to laindi chahida=i after workout oh appa whey protein to le laine...nalle ajj kal ena kujh kaun kha sakda...par je tusi whey protein le hi rahe o...main tuhanu dasda protein oh layo.....worlds best and powerful protein.....26* tuimes more powerful than regular whey protein.....its called CELL TECH HARDCORE....FROM MUSCLETECH...its such a good product dude...i always prefer cell tech...try it.....

Author Topic: summer ready workout.... (Read 18418 times)

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