...of the new you. Make every second count.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2 NAILED IT BARELY MADE IT REMINDER: Take your “before” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal. “It’s 25 minutes to change your life, so just push through.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 3 “Today is about progress, not perfection.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 4 “It ain’t easy, but it’s worth it.” Today’s Workout: __________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT • DAY 5 “First Double Day! Do your best and don’t quit!” NAILED IT BARELY MADE IT Today’s Workouts: _________________________________________________ Notes: __________________________________________________________ NAILED IT BARELY MADE IT WEEK 1 Weight Chest Waist Arm • STATURDAY Thigh 2 ALPHA CYCLE • DAY 1 • WEEK 2 “Weekend is over, now it’s T-time. Let’s get into it.” Today’s Workout: __________________________________________________...
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...constantly did the same workouts, didn’t seem to see any new results. This is why elite trainer Tony Horton created P90X. Horton spent over 20 years in becoming an expert in various areas of fitness. Many call him the “Master of Motivation”, and others that are moved by him include movie stars, professional athletes, and normal people who want amazing bodies. Due to his vast knowledge and skills developed in this concept, he created the number one best-selling home fitness program. P90X is a 90-day home fitness system which is designed to get you in shape. The program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometric, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar. The real secret behind P90X is the muscle confusion. The program uses target training phases to allow the body to keep adapting and growing on the workouts. There is a “plateau” that happens whenever a person keeps on doing the same workouts which the body already adapted to and that causes the body not to show any new results. Unlike the same old workout machines used at the gym, the P90X will keep your guessing and it won’t let your body get used to the workouts. When the muscle confusion occurs, your body won’t slow down or stop showing improvements. Some of the workouts in the program include short training cycles which challenge your muscles with intensity and variety at the same time. Also the workouts maximize the fat burning...
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...Weight Training Workout Routine Below you will find 2 versions of my own beginner workout routine that I most often recommend to beginners with any weight training goal (building muscle, losing fat, increasing strength, etc.). If you haven’t already done so, be sure to read my intro into beginner workouts and routines to confirm that you ARE indeed a beginner and to learn what the main guidelines and goals of a beginner workout routine truly are. With that out of the way, let’s get to what you came here for. Here are the full details of the program I simply refer to as The Beginner Weight Training Workout Routine. The Schedule The first thing you need to know about this program is what weight training split and weekly schedule it will use. If you’ve ever read any article I’ve ever written about weight training frequency, splits/schedules or just beginners in general, then you definitely know what split we’re going to be using. I’m of course talking about the 3 day full body split, which is by far the most highly proven and often recommended workout schedule for beginners with any goal. The specific type of full body split that this workout routine will use is commonly referred to as an alternating “ABA BAB” format. You probably have no idea what that means, but you will when you see it written out… Week 1 1. Monday: Workout A 2. Tuesday: off 3. Wednesday: Workout B 4. Thursday: off 5. Friday: Workout A 6. Saturday: off 7. Sunday: off Week 2 1. Monday: Workout B 2. Tuesday:...
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...Monday - Triceps, Chest, Shoulders, Neck Workout Neck - Face Down Neck Resistance / 3sets20@10lbs Triceps - Overhead Dumbbell Tricep Extension / 3sets50@20lbs Chest - Push Up Regular / 3sets10 - Push Up Wide / 3sets10 Shoulders - Arnold Shoulder Press / 3sets20@20lbs NECK Face Down Plate Neck Resistance - Main Muscle: Neck - Other Muscle: None http://www.about-muscle.com/workouts-and-exercises/face-down-plate-neck-resistance.php TRICEPS Dips - Main Muscle: Triceps - Other Muscle: Chest, Shoulders http://www.about-muscle.com/workouts-and-exercises/dips-triceps-version.php Lying Tricep Extension - Main Muscle: Triceps - Other Muscle: None http://www.about-muscle.com/workouts-and-exercises/lying-tricep-extensions.php Overhead Rope Tricep Extension (Dumbbell) - Main Muscle: Triceps - Other Muscle: None http://www.about-muscle.com/workouts-and-exercises/rope-overhead-tricep-extensions.php Tricep Pushdown - Main Muscle: Triceps - Other Muscle: None http://www.about-muscle.com/workouts-and-exercises/tricep-pushdown.php Tricep Pushdown With Rope Attachment - Main Muscle: Triceps - Other Muscle: None http://www.about-muscle.com/workouts-and-exercises/tricep-pushdown-with-rope.php CHEST Dips - Main Muscle: Chest - Other Muscle: Shoulders, Triceps http://www.about-muscle.com/workouts-and-exercises/dips-chest-version.php Dumbbell Bench Press - Main Muscle: Chest - Other Muscle: Shoulders, Triceps http://www.about-muscle.com/workouts-and-exercises/dumbbell-bench-press.php Dumbbell Flyes...
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...Best Bodies. Client: Focus Area: To improve definition in upper body including; chest, biceps, triceps, and shoulders. Also going to improve on abs and build up back muscles. Still doing cardio for 30 mins before your workout. ALWAYS go up in weight every other week Duration: 8-12 weeks depending on muscle growth. Day 1: chest triceps Day 2 : Back, biceps abs Day 3: rest day Day 4: shoulders abs Day 5: chest triceps Day 6: rest Day 7: back biceps abs 4 Sets 12 reps of each Day 1: Chest and Triceps Chest: Bench press Vertical bench press Decline Bench press Chest fly on machine Chest press on machine Triceps: Rope cable pull downs Cable pulls over head Bench dips (2 straight benches parallel from each other, hold yourself up body suspended lower butt as low as you can then back up. For more weight, put a plate in your lap) Triceps machine Normal dips using body weight Day 2 : Back biceps abs Back: Cable rows Lat pull downs Seated flys One arm vertical rows ( get a straight bench and a dumbbell, position body on bench with one knee and same side arm fully extended, place other foot on ground slightly behind knee to balance. Hold weight in hand suspended onver ground and pull weight vertical up then back down. Then switch) Pull up wide grip palms forward Row machine if gym has one Biceps: Barbell curls Dumbbell curls Cable curls Push ups 4x20 Preacher curls on machine or using bench Abs: work abs till they...
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...------------------------------------------------- Peraturan Peran Perusahaan dan Perjanjian Kerja Bersama 1. Apa yang anda ketahui tentang Peraturan Perusahaan ? Peraturan Perusahaan adalah peraturan yang dibuat secara tertulis oleh Perusahaan yang memuat syarat-syarat kerja dan tata tertib perusahaan (UU No. 13 Tahun 2003 tentang ketenagakerjaan. Peraturan Perusahaan dalam sebuah perusahaan dapat berlaku ketika peraturan tersebut telah mendapatkan pengesahan dari Kementri Ketenagakerjaan dan Transmigrasi, dan hanya berlaku 2 (dua) tahun setelah pengesahan untuk selanjutnya wajib diperbaharui. Syarat pembuatan Peraturan Perusahaan: 1.Pengusaha yang mempekerjakan pekerja/buruh sekurang-kurangnya 10 (sepuluh) orang. Wajib membuat peraturan perusahaan yang mulai berlaku setelah disahkan oleh Menteri atau pejabat yang ditunjuk. 2. Kewajiban membuat peraturan perusahaan sebagaimana dimaksud pada ayat (1) tidak berlaku bagi perusahaan yang telah memiliki perjanjian kerja bersama. 3. Peraturan perusahaan disusun oleh dan menjadi tanggung jawab dari pengusaha yang bersangkutan 4. Peraturan perusahaan disusun dengan memperhatikan saran dan pertimbangan dari wakil pekerja/buruh di perusahaan yang bersangkutan. 5. Dalam hal di perusahaan yang bersangkutan telah terbentuk serikat pekerja/serikat buruh maka wakil pekerja/buruh adalah pengurus serikat pekerja/serikat buruh. 6. Dalam hal di perusahaan yang bersangkutan belum terbentuk serikat pekerja/serikat buruh,wakil pekerja/buruh...
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...bikini BODY guide OF free week workouts Product disclaimer The content in this book is written by Kayla Itsines and Fresh Fitness. The information is designed to help individuals within the specified market progress towards their health and fitness goals. It is not specifically tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical exercise. If you are an individual with such problems please seek the help of GP, Personal Trainer or similar health professional. The materials and content contained in “Kayla Itsines Healthy Bikini Body Guide” are for general health improvement recommendations only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Although in depth information and specific exercises are given, users of this specific program should not rely exclusively on information provided in this program for their own health needs as it is branded as a set of “guidelines” aimed at a free week workouts OF to the accuracy or completeness, timeliness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. The Bikini Body Company Pty Ltd. does not assume any risk for your use of this information as such materials or content may not contain the most recent information. This resource is not individually tailored. It is a guideline which has emerged via a combination of personal...
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...At t e n t i o n Our guide’s content is not a substitute for professional medical care and diagnosis. If in any doubt whatsoever, have poor health, or pre-existing mental or physical conditions/injuries do NOT attempt the training or dietary plan without clearance from your physician or doctor first. We are NOT medical experts nor do we purport to be. As with any training programme by participating you knowingly and voluntarily assume all risks associated with such exercise activities. LDN Muscle accepts no liability for any injury, loss or damage resulting from physical exercise. By following our guide you knowingly and voluntarily assume the inherent risk of physical/resistance training. When training you should do so in a safe and controlled environment, ensuring you have supervision and are assisted by another competent/qualified gym assistant when required. At no time should you attempt to perform such activities alone and unsupervised. Should you suffer from any medical conditions, injuries or allergies, or should you be in any doubt whatsoever, we advise you seek medical/professional advice immediately and do NOT proceed to partake in any activity. Any supplements featured within the guides are optional and must be taken in strict accordance with manufactures recommendations, if in any doubt always consult a physician. Always ensure your technique is correct, train within your own capabilities and observe any safety practices/code of conducts present ...
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...Wrestling Workout Workout 1 chest: (intermediate) With Ab workout of choice Exercise | Sets (increase weight after every set) | Reps | Flat-Bench Barbell Press | 3 | 10, 8, 6 | Reverse Grip Flat Bench Press | 3 | 10, 8, 6 | Barbell Pullover | 3 | 10, 8, 6 | Flat-Bench Fly | 3 | 10, 8, 6 | Incline Bench Barbell Press | 3 | 10, 8, 6 | Decline Bench Barbell Press | 3 | 10, 8, 6 | Push Ups | 3 | 10, 15, 20 | Workout 2: Arms (intermediate) Exercise | Sets | Reps | Dips | 3 | 10 | Tricep Overhead Extensions | 3 | 10 | Tricep Pulldown | 3 | 25 | SkullCrushers | 3 | 10 | Tricep Dumbbell Kickbacks | 3 | 10 | Dumbbell Curls | 3 | 10 | SUPERSET!!! Barbell Curls and Hammer Curls | 3 | 10 | Preacher Curls | 3 | 10 | Concentration Curls | 3 | 10 | Strip Set Curls | 4 (4 Different Weights) Heavy-light | 8 | Workout 3: Shoulders (intermediate) With Ab workout Exercise | Sets | Reps | Military Press | 3 | 10 | Dumbbell Military Press | 3 | 10 | Front Dumbbell Raises | 3 | 10 | Seated lateral Dumbbell Raises | 3 | 10 | Incline Side Raises | 3 | 10 | Upright Rows | 3 | 10 | Workout 4: cardio Workout 5: Back (intermediate) with ab workout Excercise | Sets | Reps | Pull Ups (optional grip) | 4 | 10 | Straight Arm Pulldown | 3 | 10 | Wide Grip Lat Pull Down | 3 | 10 | T-Bar | 3 | 10 | Cable Rows | 3 | 10 | Dumbbell Row | 3 | 10 | Shrugs | 3 | 10 | Workout 6: Legs (intermediate) Exercise | Sets...
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...Feel the burn Which workout is best for you? Andy Darling is your guide Saturday 15 January 2005 The Guardian 1: Jogging/running The simplest yet most effective exercise in terms of caloric expenditure, because it's an entirely weightbearing activity, requiring greater energy output than if you were seated or supported by water. Softer surfaces require harder work and result in still higher caloric expenditure. Great for fat burning, and for the cardiovascular system (heart and lungs). Not so good in terms of muscle toning and flexibility. Can cause too much stress on knee joints, particularly on uphill runs. Calories burned in 30 minutes: Approximately 340 jogging, 560+ running 2: Pilates Created in the mid-20th century by Joseph Pilates, it uses mat and machine work to develop body awareness. It also teaches you how to use muscles more efficiently, bringing together strength and flexibility, two factors that don't always sit easily together. Great for instilling a sense of "how to move" and to hold oneself . Not so good in terms of calories burned. Calories burned in 30 minutes: Approximately 140 3: Indoor rowing An integral training aid for the multi-medalling GB water rowing crews, the Concept2 ergometer - "erg" for short - has given rise to a sport in its own right, with competitions around the world. Some come to it because their days of weight-bearing activity (ie running) are over, others use it for cross-training, burning nearly as many calories as running...
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...I have notices a great improvement for the better in my body since I started my workout plan, and I intend to keep working at it until I reach my goals. I have notices a great improvement for the better in my body since I started my workout plan, and I intend to keep working at it until I reach my goals.I never though that I would have been able to accomplish so much with my workout plan. I expected that the path to getting in shape would be much more difficult. In the beginning it was difficult, but along the way I learned how to make exercise fun. I got to the point where I wanted to get out and exercise. Because I enjoyed doing it and it I found confidence in it. When working out becoming fun, that's when getting in shape becomes easy....
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...home. Stay busy -- you don't want to eat just because you're bored. Eat only from a plate, while seated at a table. No grazing in front of the 'fridge. Don't skip meals. Keeping a food journal -- writing down everything you eat -- can also help you stay on track. Plan to do cardio and strength training. "Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training," Pace yourself. Don't do too much, too soon -- work your way up to help prevent injury. One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout. My plan for you is simple.... Workout schedule: 1min-stretch 1min-warm-up 10-squats 10-push-ups 10-crunches 10-up and downs 10-leg lifts 1min-jump rope 10-lunges 1min-cool down Food guideline: Drink 6 cups of water a day Eat breakfast it's important Liquids are good keep you hydrated and running Vegetables and fruits one portion of each everyday Snacks are ideal to keep you going, fruit bars and apples Salt and sugars are bad minimize intake Processed food is evil restrict anything that's boxed Now that doesn't mean you can't have a snack or fun foods, just portioned and not often A good rule of thumb is to fight hunger with water and a fruit, when there's none have a bar. Small portions of pasta and...
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...Full Workout: 1. Push-ups: 8. 2. Sit-ups (feet under bed): 10 hands over head, 5 hands over stomach, 10 fidgets. 3. Sit-ups: 10 weight held behind head, 5 hands over head. 4. Sit-ups: 10 hands behind head, 10 seconds hold of hands behind head. 5. Crunches: as many as possible (keep back on the ground, bring rib cage in to pelvis). 6. Curls: 30 in each hand (using weight), 5 straight arm curls in each hand after each 30. 7. 10 lifts of weight using both arms keeping them straight the whole time, hold for 5 sec, 5 jerks up and down. 8. 10 lifts of both 5 pound weights out to the side (up and down with arm straight), 10 soft lifts, 10 soft lifts with a knee bounce every other rep to help get the weight up. 9. 10 sec hold of both 5 pound weights on the backswing (triceps), 5 lifts, 5 sec hold. 10. 5 punches holding both 5 pound weights. 11. 10 leg lifts. 12. 30 sec side plank, 32 side plank dips, 15 sec side plank. 13. 60 sec regular plank (elbows placed underneath eyes). 14. Hold squat for 10 sec, 10 squats, hold squat for 30 (count fast). 15. Do hand exercises (using spring device): upright in each hand, upside down in each hand. 16. Dips using ground bars: 20 reps, 20 fast reps, 5 sec hold. 17. Oblique exercise: 75 on each side. 18. Lift up chair using lower back: 15 lifts, hold for 15 sec, jerk chair for 50 (count fast). 19. Hamstring exercise: 50 in each leg. 20. Let arms hang straight down and move shoulders up and down with 5 pound...
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...Chest/Triceps/Abs EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Cardio Warm-up: 5 minutes | | XX | XX | XX | XX | Incline Press: 1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest, 1 mixed-grip drop set on final set: 21 reps | | | | | | Incline Flye: 3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set | | | | XX | XX | Flat Dumbbell Press: 4 sets of 6-10 reps, 60-90 seconds rest | | | | | XX | Superset: | XX | XX | XX | XX | XX | Chest dips: 3 sets to failure | | | | XX | XX | Modified Pushup: 3 sets to failure, 30 seconds rest between | | | | XX | XX | Superset: | XX | XX | XX | XX | XX | Skull Crushers: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps | | | | XX | XX | Close-Grip Bench Press: 1 Warm-up Set: 8-12 reps | | XX | XX | XX | XX | 3 sets of 12-16 reps, 60 seconds rest between | | | | XX | XX | Triceps Pushdown (Rope): 3 sets of 12-16 reps, 30 seconds rest | | | | XX | XX | Overhead Dumbbell Triceps Extension: Quadruple drop set to failure, No rest | | XX | XX | XX | XX | Abs: 4 rounds, no rest between sets | XX | XX | XX | XX | XX | Hanging knee raise: Failure | | | | | XX | Swiss ball crunch: Failure | | | | | XX | Decline Reverse Crunch: Failure | | | | | XX | Broomstick twist or bicycle crunch: 25 reps | | | | | | Back/Biceps/Calves ...
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...TABLE OF CONTENTS INTRODUCTION 3 QUESTION #1 4 QUESTION #2 5 QUESTION #3 6 QUESTION #4 7 SUMMARY 8 CONCLUSION 9 Summary: General Electrics (GE) established its Work-Out process in the early 1990s. The Work-Out process was an Idea that the CEO of the company has came with after noticing that the company’s culture was too bureaucratic and slow to respond to change. He wanted to create a vehicle that would help engage and empower GE workers where the employees and managers within the organization meet for a 3-days to discuss and solve the problems that have been noticed by the employees and managers. In the meeting, they are discussing the progress of the organization and give recommendation that will help with its improvement. The logic behind...
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