Healthcare

BODY BUILDING

GAME CHECK LIST MUSCLE WISE

A.DELTOIDS

1-Lateral Raise

2-Front Raise

3-Upright Row

4-Shoulder Press

5-Military Press

6-Behind Head Press

7-Shrugs

B-BICEPS

1-Hammer Curl

2-Concentration Curl

3-Single Arm Preacher Curl

4-Barbell Curl

5-Preacher Curl Barbell

6-EZ Curl

7-EZ Curl Palm Down

8-Machine Curl

9-Cable Curl

C-TRICEPS

1-Dumbell Triceps Extension

2-Single Arm Triceps Extension

3-Kick Back

4-Double Kick Back

5-Barbell Skull Crusher

6-EZ Press Close Grip

7-EZ Extension

8-Bar Push Down

9-Smith Close Grip Press

D-FOREARM EXTENSORS

1-Forearm Barbell

E-FOREARM FLEXORS

1-Forearm barbell curl

2-Forearm Standing Curl F-INFRASPINATUS 1-Dumbell Single Arm Row 2-Single Arm Row Standing 3-Dumbell Row Palm Down 4-Standing Row Palm Down 5-Barbell bent over row 6- Barbell bent over row Palm up 7-T.Bar Row 8-Cable close grip seated row 9-Cable wide grip seated row 10-Smith bent over row 11-Horizontal Pull Up G.LATISSIMUS DORSI 1-Chip Up close grip 2- Chin Up wide grip 3-Pull Up wide Grip 4-Lat Pull down H-ERECTOR SPINAE 1-Dead Lift 2-Dead lift stiff leg 3-Good Morning I.CHEST(PECTORALS) 1-Dumbell Fly 2-Incline dumbbell Fly 3-Decline dumbbell Fly 4-Dumbell Pullover 5-Flat bench press 6-Incline bench press 7-Decline bench press 8-Press up close grip 8-Press up wide grip 9-Push up 10-Peck deck (Butterfly) 11-Upright cross over 12-Cross over front raise 13-Bench Press Smith                                                                                                          http://www.coopersguns.com/ TYPES OF MUSCLES SHOULDERS Deltoids (Upper Arm) Rear Deltoids Trapezius (Traps) (Upper back) ARMS Biceps (Middle arm - front) Triceps (Middle arm – back) Forearm Extensors (Beginning Arm – back) Forearm Flexors (Beginning Arm – front) BACK Infraspinatus (Upper back) Teres (Shoulders back) Latissimus Dorsi (Lats) (Middle back) Erector Spinae (Lower Back) CHEST Pectorals (Pecs) STOMACH Abdominals Obliques (Hips) EXERCISE GUIDE 01-DELTOIDS Lateral Raise Hold your trunk tight and keep your back straight Bend your arms slightly Lift straight up - Not backwards Raise the dumbbell so it is level with (or slightly above) your shoulders Lower the dumbbell so it is resting by your side All movement should be generated by your deltoids, do not swing your body to assist the action  Front Raise Hold your trunk tight and keep your back straight Bend your arms slightly Point your palm in to target the anterior deltoid Raise the dumbbell so it is level with (or slightly above) your shoulders Lower the dumbbell so it is resting by your side All movement should be generated by your deltoids, do not swing your body to assist the action  Upright row Hold your trunk tight and keep your back straight Lift with your shoulders Raise the bar so it is level with your deltoid (middle of your chest) Raise your elbows as high as possible Lower the bar so your arms straighten Do not swing your body to assist the action  Shoulder Press Hold your trunk tight and keep your back straight Raise the dumbbells so your arms almost fully extend Do not lock out your arms Lower the dumbbells to shoulder height  Barbell Upright Row Hold your trunk tight and keep your back straight Lift with your shoulders Raise the bar so it is level with your deltoid (middle of your chest) Raise your elbows as high as possible Lower the bar so your arms straighten Do not swing your body to assist the action  Barbell Military Press Hold your trunk tight and keep your back straight Raise the bar so your arms almost fully extend Do not lock out your arms Lower the bar to shoulder height Behind Head Press Hold your trunk tight and keep your back straight Position your torso so the bar will move behind your head Raise the bar so your arms almost fully extend Do not lock out your arms Lower the bar to the top of your Trapezius (shoulder height) Note - Tilt your head forward slightly when pressing so the bar will not hit your head Barbell Shrugs Hold your trunk tight and keep your back straight Lift with your Trapezius not your arms Keep your arms straight Raise your shoulders as high as possible Lower your shoulders so you can feel a slight stretch 02-BICEPS Dumbbell Curl Hold your trunk tight and keep your back straight Do not swing your body to assist the action Raise the dumbbells so your arms flex as far as possible Lower the dumbbells so your arms almost fully extend Hammer Curl Hold your trunk tight and keep your back straight Do not swing your body to assist the action Your palms should point in during the action Raise the dumbbell so your arm flexes as far as possible Lower the dumbbell so your arm almost fully extends  Concentration Curl Hold your trunk tight and keep your back straight Rest your elbow against your leg Support your body with your other arm on your knee Raise the dumbbell so your arm flexes as far as possible Lower the dumbbell so your arm almost fully extends  Single Arm Preacher Curl Hold your trunk tight and keep your back straight Raise the dumbbell so your arm flexes as far as possible Lower the dumbbell so your arm almost fully extends  Barbell Curl Hold your trunk tight and keep your back straight Do not swing your body to assist the action Raise the bar so your arms flex as far as possible Lower the bar so your arms almost fully extend  Preacher Curl Barbell Hold your trunk tight and keep your back straight Do not swing your body to assist the action Hold the bar with palms pointing up Raise the bar so your arms flex as far as possible Lower the bar so your arms almost fully extend Preacher Curl Palm Down Hold your trunk tight and keep your back straight Do not swing your body to assist the action Hold the bar with palms pointing down Raise the bar so your arms flex as far as possible Lower the bar so your arms almost fully extend EZ Curl Hold your trunk tight and keep your back straight Do not swing your body to assist the action Hold the bar with palms pointing up Raise the bar so your arms flex as far as possible Lower the bar so your arms almost fully extend  EZ Curl Palm Down Hold your trunk tight and keep your back straight Hold the bar about shoulder width Palms down Raise the bar so your biceps contract as far as possible Lower the bar so your arms almost fully extend Machine Curl Hold your trunk tight and keep your back straight Position your elbows level with the pivot point on the machine Raise the frame so your arm flexes as far as possible Lower the frame so your arms almost fully extend but do not let the weight stack touch down Cable Curl Hold your trunk tight and keep your back straight Raise the cable so your arm flexes as far as possible Lower the cable so your arms almost fully extend but do not let the weight stack touch down Do not swing your body to assist the action 03-TRICEPS Dumbbell Triceps Extension Hold your trunk tight and keep your back straight Hold the dumbbell at one end with both hands Palms up Keep your wrists straight Start with your arms almost fully extended above your head Keep your upper arms in line with your torso Lower the dumbbell behind your head so your arms flex to about 90° Extend your arms back to the start position Single Arm Triceps Extension Hold your trunk tight and keep your back straight Keep your upper arm in line with your torso Lower the dumbbell behind your head so your arms flex to about 90° Extend your arm back to the start position Kick back Hold your trunk tight and keep your back straight Place your hand and knee on the bench for support Your hand should be under your shoulder Keep your upper arm parallel with your torso Start with your arm flexed to 90° Extend your arm so it almost fully extends Return to the start position Double kick back Hold your trunk tight and keep your back straight Keep your upper arms parallel with your torso Start with your arms flexed to 90° Extend your arms so they almost fully extend Return to the start position Barbell Skull Crusher Hold your trunk tight and keep your back straight Hold the bar with a narrow grip (less than shoulder width) Position the bar above your chest with your arms perpendicular to the floor Bend your arms and lower the bar above your head Raise the bar so your arms almost fully extend EZ Press Close Grip Hold your trunk tight and keep your back straight Hold the bar with a narrow grip (less than shoulder width) Keeps your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches the bottom of your chest Raise the bar so your arms almost fully extend EZ Extension Seated/Standing Hold your trunk tight and keep your back straight Hold the bar above your head about shoulder width Palms up Keeps your wrists straight Keep your upper arms in line with your torso Lower the bar behind your head so your arms flex to about 90° Extend your arms back to the start position Bar Push Down Hold your trunk tight and keep your back straight Hold the cable with an overhand grip Hands at shoulder width Lean forward slightly Keep your elbows tucked in Keep your upper arms in line with your torso Start with your arms flexed Push the cable down and almost fully extend your arms Lower the cable to the start position but do not let the weight stack touch down All movement should be generated by your triceps - Do not swing your body to assist the action Smith close grip press Hold your trunk tight and keep your back straight Hold the bar with a narrow grip (less than shoulder width) Keeps your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches the bottom of your chest Raise the bar so your arms almost fully extend 04-FOREARM EXTENSOR Forearm Barbell Position your forearms over a bench Palms down Hold the bar with a narrow grip Extend your wrists as far as possible Curl your wrists so you feel a slight stretch in your forearms 05-FOREARM FLEXORS Forearm Barbell Curl Position your forearms over a bench Palms up Hold the bar with a narrow grip Curl your wrists as far as possible Extend your wrists so you feel a slight stretch in your forearms  Forearm Standing Curl Hold your trunk tight and keep your back straight Hold the bar behind you with a narrow grip Curl your wrists as far as possible Extend your wrists so you feel a slight stretch in your forearms 06-INFRASPINATUS Dumbbell Single Arm Row Hold your trunk tight and keep your back straight Place your hand and knee on the bench for support Your hand should be under your shoulder Hold the dumbbell with your arm stretched out Pull the dumbbell up to your chest Pull your shoulder back and push your chest forward Lower the dumbbell so your arm is extended and can feel a slight stretch in your back Single Arm Row Standing Hold your trunk tight and keep your back straight Place your hand on your knee for support Your hand should be under your shoulder Hold the dumbbell with your arm stretched out Pull the dumbbell up to your chest Pull your shoulder back and push your chest forward Lower the dumbbell so your arm is extended and can feel a slight stretch in your back Dumbbell Row Palm Down Hold your trunk tight and keep your back straight Place your hand and knee on the bench for support Your hand should be under your shoulder Hold the dumbbell with your arm stretched out Pull the dumbbell up to your chest Pull your shoulder back and push your chest forward Lower the dumbbell so your arm is extended and can feel a slight stretch in your back Standing Row palm down Hold your trunk tight and keep your back straight Place your hand on your knee for support Your hand should be under your shoulder Hold the dumbbell with your arm stretched out Pull the dumbbell up to your chest Pull your shoulder back and push your chest forward Lower the dumbbell so your arm is extended and can feel a slight stretch in your back Barbell bent over row Hold your trunk tight and keep your back straight Hold the bar with a wide overhand grip Bend your knees and lean forward slightly Pull the bar to your waist Pull your shoulders back and push your chest forward Lower the bar so your arms are extended and can feel a slight stretch in your back Bent over row palm up Hold your trunk tight and keep your back straight Hold the bar slightly wider than shoulder width and palms up Bend your knees and lean forward slightly Pull the bar to your waist Pull your shoulders back and push your chest forward Lower the bar so your arms are extended and can feel a slight stretch in your back T Bar row Hold your trunk tight and keep your back straight Position the bar in the corner of two walls Hold the bar with palms in, one above the other Bend your knees and lean forward slightly Pull the bar to your chest Pull your shoulders back and push your chest forward Lower the bar so your arms are extended and can feel a slight stretch in your back Alternative - Hook a close grip row attachment under the bar for a more even grip Note - You may want to have someone stand on the bar where it meets the wall to prevent it from lifting Cable Close grip seated row Hold your trunk tight and keep your back straight Sit on the pad with knees slightly bent Grip the attachment with palms in Pull the cable to your waist while extending your back Pull your shoulders back and push your chest forward Lower the cable so your arms are extended and can feel a slight stretch in your back Back should be flexed forward slightly Cable wide grip seated row Hold your trunk tight and keep your back straight Sit on the pad with knees slightly bent Hold the attachment with a wide grip and palms down Pull the cable to your waist while extending your back Pull your shoulders back and push your chest forward Lower the cable so your arms are extended and can feel a slight stretch in your back Back should be flexed forward slightly Smith Bent over row Hold your trunk tight and keep your back straight Hold the bar with a wide overhand grip Bend your knees and lean forward slightly Pull the bar to your waist Pull your shoulders back and push your chest forward Lower the bar so your arms are extended and can feel a slight stretch in your back Horizontal Pull Up Hold your trunk tight and keep your back straight Grip the bar slightly wider than shoulder width Rest your feet on the bench Pull up so you chest almost touches the bar Squeeze your Lats at the apex Lower yourself so your arms are extended and can feel a slight stretch in your back 07-LATISSIMUS DORSI (LATS) Chin Up Hold your trunk tight and keep your back straight Hold the bar at shoulder width Palms facing forward Tuck your legs up Do not swing your body to assist the action Lift with your arms Raise your chin above the bar - Don’t hit your head on the ceiling Squeeze your Lats at the apex Lower yourself so your arms almost fully extend Close grip chin up Hold your trunk tight and keep your back straight Tuck your legs up Do not swing your body to assist the action Hold a narrow grip, less than shoulder width Palms facing you Lift with your arms Raise your chin above the bar - Do not hit your head on the ceiling Squeeze your Lats at the apex Lower yourself so your arms almost fully extend Wide grip chin up Hold your trunk tight and keep your back straight Tuck your legs up Do not swing your body to assist the action Hold a wide grip, more than shoulder width Palms facing forward Lift with your arms Raise your chin above the bar - Do not hit your head on the ceiling Squeeze your lats at the apex Lower yourself so your arms almost fully extend Lat Pull down Hold your trunk tight and keep your back straight Sit with your knees tucked under the pads Hold the attachment with a wide overhand grip Lean back slightly Pull the cable to the top of your chest Pull your shoulders back and push your chest forward Squeeze your shoulder blades together Lower the cable so your arms are extended and can feel a slight stretch in your back 08-ERECTOR SPINAE (LOW’BACK) Dumbbell Dead lift Hold your trunk tight and keep your back straight Hold the dumbbells with your arms straight Keep your legs straight Lower the weights so they almost touch the floor Lift the dumbbells by almost fully extending your hips and straightening your body so you are fully upright Pull shoulders back at the peak of the lift Barbell Dead lift Hold your trunk tight and keep your back straight Grasp the bar slightly wider than shoulder width Use an overhand or mixed grip Lift the bar by almost fully extending your knees and hips Pull shoulders back at the peak of the lift Lower the bar to the start position Barbell Dead lift stiff leg Hold your trunk tight and keep your back straight Grasp the bar slightly wider than shoulder width Use an overhand or mixed grip Keep your legs straight Lift the bar by almost fully extending your hips and straightening your body so you are fully upright Pull shoulders back at the peak of the lift Lower the bar to the start position Barbell Good Morning Hold your trunk tight and keep your back straight Position the bar on your shoulders Keep your legs straight Bending at the hips, flex your trunk forward so it is parallel with the floor Extend your trunk so you return to an upright position 09-CHEST EXERCISE: Dumbbell Fly Hold your trunk tight and keep your back straight Hold the dumbbells above your chest Your arms should be almost fully extended Lower the dumbbells out to the side bending your arms slightly Lower the dumbbells so they are slightly higher than your chest Raise the dumbbells back to the center so your arms are almost fully extended All movement should be generated by your pectorals, try to minimize the use of the arm muscles Incline Dumbbell Fly Hold your trunk tight and keep your back straight Hold the dumbbells above your chest Your arms should be almost fully extended Lower the dumbbells out to the side bending your arms slightly Lower the dumbbells so they are slightly higher than your chest Raise the dumbbells back to the centre so your arms are almost fully extended All movement should be generated by your pectorals, try to minimize the use of the arm muscles Decline Dumbbell Fly Hold your trunk tight and keep your back straight Hold the dumbbells above your chest Your arms should be almost fully extended Lower the dumbbells out to the side bending your arms slightly Lower the dumbbells so they are slightly higher than your chest Raise the dumbbells back to the centre so your arms are almost fully extended All movement should be generated by your pectorals, try to minimize the use of the arm muscles Dumbbell Pullover Hold your trunk tight and keep your back straight Hold the dumbbell at one end with both hands Palms up Keep your wrists straight Hold the dumbbell above your chest Lower the dumbbell above and behind your head Your upper arm should line up with your body Raise the dumbbell back to the start position All movement should be generated by your pectorals, try to minimize the use of the arm muscles Bench Press Hold your trunk tight and keep your back straight Grip the bar where you feel comfortable, shoulder width or wider (A narrow grip will target the triceps, a wide grip will target the chest) Keep your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches your chest Raise the bar so your arms almost fully extend Incline Bench Press Hold your trunk tight and keep your back straight Grip the bar where you feel comfortable, shoulder width or wider (A narrow grip will target the triceps, a wide grip will target the chest) Keep your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches your chest Raise the bar so your arms almost fully extend Decline Bench Press Hold your trunk tight and keep your back straight Grip the bar where you feel comfortable, shoulder width or wider (A narrow grip will target the triceps, a wide grip will target the chest) Keep your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches your chest Raise the bar so your arms almost fully extend Press Up Hold your trunk tight and keep your back straight Position yourself in a normal press-up position Your hands should be shoulder width apart / directly under your shoulders Lower yourself so your chest almost touches the floor Push up until your arms almost full extend Press up Close Grip Hold your trunk tight and keep your back straight Position yourself in a normal press-up position Move your hands together so they are touching and directly beneath the centre of your chest Lower yourself so your chest almost touches the floor Push up until your arms almost full extend Wide Grip Press Up Hold your trunk tight and keep your back straight Position yourself in a normal press-up position Move your hands so they are slightly wider than shoulder width apart Lower yourself so your chest almost touches the floor Push up until your arms almost full extend Peck Deck (Butterfly) Hold your trunk tight and keep your back straight Position yourself so your chest is level with the pads Your upper arms should be at 90° to your body Keep your back against the seat and do not lean forward to assist the action Push the frame using your elbows and forearms (not your hands) Push the frame so the pads touch in the centre Lower the frame so you arms are level with your body - do not extend your arms behind you  Upright Cross Over Hold your trunk tight and keep your back straight Maintain an upright position to target your lower chest Bend your arms slightly Draw the cables to the centre so you hands almost touch Lower the cables so your hands are level with your shoulders but do not let the weight stack touch down Cross Over Front Raise Hold your trunk tight and keep your back straight Maintain an upright position Bend your arms slightly Point your palms together Draw the cables up to the centre so they are level with (or slightly above) your shoulders Your hands should almost touch Lower the cable to waist height Do not let the weight stack touch down Do not swing your body to assist the action Bench Press Smith Hold your trunk tight and keep your back straight Grip the bar where you feel comfortable, shoulder width or wider (A narrow grip will target the triceps, a wide grip will target the chest) Keep your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches your chest Raise the bar so your arms almost fully extend Bench Press Incline Hold your trunk tight and keep your back straight Grip the bar where you feel comfortable, shoulder width or wider (A narrow grip will target the triceps, a wide grip will target the chest) Keep your wrists straight Position the bar above your chest - Not your neck Lower the bar so it almost touches your chest Raise the bar so your arms almost fully extend BODY BUILDING DIET PLAN Meal is the most important for those who are going to become stronger & bigger through bodybuilding Meal is like fuel as without fuel car does not run similarly without meal you cannot train in gym So never underestimate the importance of balanced nutrition MEAL # 01 3 Eggs whites Shredded Cheddar Cheese Scallions 2 Ezekiel Bread 2 Slices Apple 1 small   MEAL # 02 Vanilla Protein Powder 2 Scoops      Blueberries 1 cup Almonds 1 ounce Vanilla Almond Milk 1 Cup     Water 1 cup Ice Cubes 3-4 MEAL # 03 Grilled Flank Steak 6 Ounces Diced Tomato 01 Diced Cucumber ½ Chickpeas 1 cup Olive Oil 1 Teaspoon MEAL # 04 Post workout Nutrition Recovery Shake contain 50 gram carbs and 50 gram proteins MEAL # 05 Boneless Chicken Breast 06 ounces Quinoa 1/3 cup Walnuts 2 Tablespoon Craisins 2 Tablespoon MEAL # 06 Tilapia 06 Ounces Parmesan Cheese 02 Tablespoon Yams 02 Butter 01 Tablespoon Broccoli Florets 01 Cup http://www.bodybuilding.com/ ROLE OF DRUGS IN BODYBUILDING In above section we discussed about natural bodybuilding which means you train in gym and take your diet A person who use drugs also besides the training and normal diet is called a doped bodybuilder As a natural body builder you can just reshape your body or there will be less mass developed in your body. And if you take steroids then your physique will bear hard muscles with great body mass. Following drugs are used in bodybuilding: Anabolic Steroids Synthol Testosterone You can judge from the following pictures NATURAL BODYBUILDER Points to be noted Physique is muscular but lean there is no mass DOPED BODYBUILDER Points to be noted Physique is muscular but there is a huge body mass 22 inches arms and a big chest WHO USE DRUGS Steroids are illegal drugs you cannot get it easily from any shop Mostly athletes and wrestlers make use of steroids some take high quantity and some takes less The purpose of using drugs in sports is not to make body instead is only to become energetic and boosts performance Source tell that there is system of monthly doping tests of wrestlers but there are some wrestlers who had taken steroids but they are still in wwe The reason is some tricks by which diagnose of drugs does not succeed. One of the real life case is of Brock lesnar who was arrested due to possession of large quantity of steroids You can see his picture before and after BROCK LESNAR BEFORE STEROIDS BROCK LESNAR AFTER STEROIDS