Building Muscle Basic Workout

Basic Weight Training Workout For Building Muscle

This basic weight training workout is a good starting point for anyone who is ready to begin serious bodybuilding. This is a 3 day split routine in which you’ll be working a different muscle on Monday, Wednesday and Friday.

On the in-between days (Tuesday, Thursday, Saturday) you can do your cardio and have one day off (Sunday) for resting. Of course, you can change the days around to whatever is more convenient for your schedule. Just remember that it is best to alternate between weights and cardio.

For each exercise do 8-12 reps, 3 sets and rest 60 seconds between sets. The only exception is the abdominal crunches for abs in which you’ll do 4 sets and 120 seconds between sets.

Monday – Chest and Biceps

Exercise Sets
Dumbbell Bench Press
Dumbbell Fly
Barbell Curl
Barbell Inclined Bench Press
Dumbbell Seated Curl
Push Ups
Hammer Curl
Dumbbell Declined Fly

Wednesday – Back, Triceps and Shoulders

Seated Barbell Shoulder
One-armed Dumbbell Row
Dumbbell Triceps Extension
Barbell Bent Over Row
Dumbbell Front Raise
Dumbbell Lateral Raise

Friday – Lower Body & Abs

Dumbbell Lunges
Leg Press
Leg Extensions
Seated Leg Curl
Barbell Seated Calf Raise
Abdominal Crunches

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Visual Impact Ageless Review – Rusty Moore’s New program

This is a Visual Impact Ageless review page, the new program by Rusty Moore. Would this program be useful for you? We will help you learn the most important things about this program once it is released.

Visual Impact Ageless is an upcoming 2017 health and fitness program created by Rusty Moore. The program revolves around Rusty friend and his wife. The course is a combination of Rusty’s research and experience, along with lessons his friend taught him over the course of two years. Visual Impact Ageless is set for official release later this.

Details on the program has been released yet. But we do know that it is going to be helping people age well. It would also be aimed at helping people develop proper exercise habit. Here is what was written by Rusty Moore when announcing the pending launch of the Visual Impact Ageless program:

“I want for you to have an amazing run in this life. Developing the proper exercise habit is crucial to making this happen. The biggest excuse people have for not exercising is “lack of time” and “lack of energy”. In a couple of days, I will discuss how proper exercise can give you more of both. If exercise tends to make you tired, you will want to read this for sure.”

About Rusty Moore

Rusty Moore is an author, trainer, and the successful founder of the blog which has been superseded by Since launching with humble beginnings in 2007, Fitness Black Book has become one of the most visited personal fitness blogs on the net, receiving more than 25 million visitors total.

Rusty learned, through a lot of trial and error, what works (and what doesn’t) when it comes to building a great body, and he is passionate about sharing that hard-won wisdom with others. Rusty focuses on teaching men and women how to get in amazing shape while still fitting into stylish clothing.

In addition to founding and, he is the author of the bestselling courses Visual Impact Muscle Building, Visual Impact for Women and Visual Impact Cardio.

Our Full Visual Impact Ageless Review is coming

So Visual Impact Ageless is Rusty’s newest program, and once we get more details about it we will be updating this page with the information. Therefore, if you want to see our full review bookmark this page and comeback to it when the program is released.

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Wildfire Yoga Review – Neghar Fonooni Program

In this Wildfire Yoga review you will discover relevant information that would hopefully help you to make an informed decision on this Yoga program by Neghar Fonooni. The article provides the key information on the Wildfire Yoga program to help you learn what the product is about.

Click Here To See The Official Product Website

Neghar Fonooni wildfire yoga

What Is It?

Wildfire Yoga is a new Yoga program put together by fitness trainer Neghar Fonooni and it is aimed at people who want to gain the multiple benefits of Yoga without committing too much time to doing Yoga. This program introduces a new, innovative type of yoga that is short, accessible, and non-intimidating.

The program is thought in videos with a series of very short yoga flows, to be done every day for 21 days. It also includes a 31 page guidebook to help you get the most out of the program plus some prompts for journaling after your flows. Wildfire Yoga is suitable for people of all genders, ages, races and demographics who want to do yoga but doesn’t have time or doesn’t feel comfortable in a yoga studio.

Quick Review On The Wildfire Yoga Program

It is known that yoga has a lot of benefits to offer your body and mind. But the reason why most people who want to do yoga don’t do it is the length of time it requires. So I’m always happy when someone decides to use their innovative skills to help make things better for people who want to use it. In the same way that we want methods that reduce the length of time we spend doing cardio, weight training or dieting to get results, we also want a program that cuts the length of time we would spend doing yoga.

Wildfire Yoga Program Details

The product is entirely digital. It doesn’t include any physical items. The system contains PDF eBooks and demonstration videos.

You will have access to a membership site so that you don’t have to download all the videos, but rather can stream them any time you like. You can download them should you choose, but it’s not required. You have lifetime access to this portal and the program. The program starts whenever you click on that first video. Essentially, the eBooks talk about what has to be carried out while the video tutorials illustrate how to do them.

The program structure

First of all , consumers that use Wildfire Yoga will know that this program is not based the typical guidelines for practicing Yoga. Neghar Fonooni did a great job of developing a yoga program that does not require hours and hours of performing yoga, yet you’ll reap enormous benefits from the short flows.

Also, Wildfire was created for total beginners or those with very limited experience. That’s why you won’t hear any Sanskrit terms or see any complicated poses. If you’ve never done yoga, or taken a few yoga classes but don’t consider yourself a “yogi,” this program is for you..


Overall, I am extremely impressed by Neghar Fonooni’s Wildfire Yoga program. It is not just a another generic Yoga course. It is a different program that is designed for efficiency while helping individuals gain maximum results from yoga. Highly recommended.

Get The Program Now From The Official Website

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First Strike Review

First Strike by Todd Lamb promises to help people defend themselves effectively, so this review will provide the key information about it to help you learn if it’s worth it.

Click Here To See The Official Product Website

First Strike System

What Is First Strike?

This product was developed by former swat team leader Todd Lamb along with personal protection expert and martial arts teacher Ari Knazan for persons to quickly and easily learn how to fight to defend themselves. It is described as the real world fighting system for regular guys to protect yourself and family from those who intend harm.

The main focus of the First Strike Combatives System is helping you master 17 combatives moves to effectively defend you or someone else in any violent encounter. This system is based on the same way that special forces, law enforcement and personal protection professionals learn to fight.

This real-world fighting style uses the most practical fighting techniques based on natural human instincts, combined with the moves of Shanghai gangster fighting, and field-tested results. The system was designed to be simple yet terribly effective in stopping a violent attacker. It is expected that you’ll master many of the combatives moves after only weeks or sometimes even just days of beginning the course.

The creator Todd Lamb began his career as a Special Operator in the Canadian Forces SSF. And he also served as leader of one of the most prestigious SWAT Teams in the world. Todd has combined his Special Forces background with Ari’s decades of martial arts experience to the real world demands of personal protection and security work to create the First Strike Combatives System.

Is This Product Worth The Buy?

Now that you know what First Strike is about, should you buy it? I would strongly recommend this course to anyone who is not skilled in fighting for self-defense in the real world. Having the knowledge, skills and abilities to fight is important. I think both men and women need self-defense skills, but especially if you are a man you need to be able to fight to defend yourself or another person who is under a violent attack.

Here at our main focus is helping guys build muscle and gain great strength. But how impressive would it be for a man to have a muscular and strong physique but cannot fight to defend himself if his life literally depended on it?

You should never believe that a violent attack would never happen to you. If you look at the news regularly you would have seen stories of people who lost their lives or got seriously hurt from violent attacks they never expected. Living in a safe place and staying away from trouble doesn’t mean you’ll be completely safe from violence.

But even if you never have a reason to use these knowledge and skills that you’ll learn in this course, just having them will give you a lot more confidence and courage to live your life everyday. You will be able to go anywhere or confront any potentially violent situation without worry or fear.

Inside The First Strike Combatives System

The First Strike program is available digitally online. You’ll get instant online access when you order. This program is a video course that teaches the 17 combatives moves. Each move is taught in 3 minutes or less. The videos are very clear and easy-to-understand, and you can watch them on your pc, tablet or phone.

Some of the lessons you’ll learn inside the First Strike combatives system:

  • 7 Special Forces Locks and Breaks that render any attacker in seconds.
  • Simple attack strategies to defend against any edged weapon and disarm your assailant.
  • The most unorthodox method of delivering strikes that confuses, bewilders and leaves your assailant lying on the floor wondering what the hell just happened.
  • An easy-to-learn takedown that turns your attacker’s intentions against him.
  • The only tactic you should use in the sights of a crazed maniac intent on a mass shooting. This is an important life-saving tactic.
  • The mind trick that enables you to disrupt your assailants thoughts before you even go hands on.
  • 3 simple strategies to quickly end the fight fast and keep you from getting your head caved in when a fight goes to the ground.

Review Conclusion

There are plenty of free self defense tutorial videos on Youtube and online articles created by people based on theory and who don’t have an ounce of real-world experience. I would not rely on these sources. It’s much better to be carefully guided by professionals who know exactly what they’re doing. They must have both experience and expertise in this field. That’s why I highly recommend First Strike because the guys behind the system are experienced professionals in personal protection and real-world combat.

Get It Now From The Official Website

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Nuts Snack

Why Nuts Is A Good Snack For You

Whenever most people feel for a snack it’s tempting to grab a bag of something salty and crunchy, like chips. Or maybe something sweet like candy. Well, it would be against health and fitness ethics if I said those were reasonable snacks. Instead, I recommend eating nuts as a good snack.

Yes, I’ll say it, eat nuts when you feel for a snack. From sweet raw cashews to salty roasted peanuts, you can’t go wrong eating nuts. In this article, I’ll explain how to make the switch and why they’re so healthy.

Fans of the paleo diet know that nuts have long been a critical part of human nutrition. They were easy to collect and relatively dense sources of nutrients. They’re loaded in the good kinds of fats, such as monounsaturated fats in the form of fatty acids such as oleic and palmitoleic acids, which can lower bad cholesterol. In addition, it has been shown that the high ratio of omega-3 to omega-6 fatty acids might improve brain function and reduce heart disease.

Nuts are chock full of flavonoids, the types of antioxidants also found in fruits and vegetables which have been proven to greatly reduce the risk of cancer and are far more crucial to overall wellbeing than previously realized. In particular, they contain high levels of vitamin E, an antioxidant that has been proven to greatly reduce the risk of cancer, even when exposed to known carcinogens. Nuts are also high in minerals, though the precise composition varies from one type of nut to the next.

Roasting nuts can sometimes bring out the flavor, but may be harmful in some cases. While a study from 2011 showed that the antioxidants in cashews become more bioavailable when roasted, another study demonstrated that a carcinogen is produced by roasting almonds. In general, most nuts are good to eat raw, and some are okay to have roasted. Raw nuts also have a natural sweetness that you wouldn’t expect. Try raw nuts with some dried fruit (no sugar added!) as a sweet replacement for candy snacks. Also, watch out for salt content in packaged nuts. It can send your blood pressure through the roof.

My local farmers’ market has a couple stalls selling fresh, raw, local nuts. I love to stock up on raw almonds, pecans, and walnuts there. However, if you don’t have that luxury, here are some packaged nuts that aren’t bad.

Emerald Nuts Mixed Nuts – a mix of pecans, walnuts, brazil nuts, cashews, and two types of almonds. Notable for not filling in with cheap peanuts, this mix is my favorite salty snack, though the nuts are all roasted and salted.

Raw Nuts – various raw nuts for sale on amazon. Also, local high end grocery chains such as Trader Joe’s and Whole Foods stock raw nuts. Note that I find good quality raw walnuts and pecans have far more flavor and health properties than the cheap bags found in the baking aisle.

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