Day: March 7, 2017

Beginner bodybuilding routine — 3 days full plan


For all newbies of bodybuilding, it is better to go with 3 days full plan. Never go for workout routine of advanced bodybuilders it may cause serious harm. With this three days full plan you will surely get more in less time, be specific to these tricks and carefully follow this three days full plan routine.

Below you will get workout routine which is basic and typical and do not carry any specialized moves or routine. It is best for all beginners in bodybuilding; this basic program helps you to gain more muscles, strength and ultimate fitness you can also check our few legal steroids here.

Full Program of three days Routine:

  • Training Regularity — just 3 days
  • Training Days — Monday, Wednesday, Friday
  • Repetitive Duration — 3 to 6 months
  • Sets Per Exercise — 2 to 3 sets
  • Rest Between Sets – 2 to 5 minutes

This 3-day workout routine help to target your complete body fitness, professional experts has designed this three-day full workout plan through no split techniques. High-frequency workout help to reveal off muscles fibers this process lead to a maximum growth of muscles.

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This nonlinear workout strategy offers several types of full body workout training every week. In day 1 routine there is moderate intensity and volume training workout added to make better and easy baseline for all moves. However, on day 2 you will slightly increase the intensity to build strength and make your body prepare for the third workout session. On day 3 you should do high volume workout as designed for the third day to encourage serious intense workout. Due to high-intensity level, it is designed for last day of training and then you will give enough time and space to recover your muscles.

Three Day Workout Strategy:

Day 1:

  1. Barbell Squat with Alternating sets

4 sets and 6-8 reps (just 1-minute rest)

  1. Chin-Up and weighted

4 sets and 6-8 reps (just 2 minutes rest)

  1. Vertical Military Press with alternating sets

4 sets and 6-8 reps (just 1-minute rest)

  1. Romanian Deadlift along with single leg

4 sets and 8-10 reps (just 2 minutes rest)

  1. Sit-Up and Alternating sets

4 sets and 20-30 reps (without rest)

  1. EZ-Bar Curl and simple weighted

4 sets and 8-10 reps (just 1-minute rest)

  1. Running, Treadmill and then weighted

1 set, 15 minutes

Day 2: High intensity

  1. Clean Pull

4 sets and 3-6 reps (just 2 minutes rest)

  1. Front Squat and Alternating sets

5 sets and 3-5 reps (just 90 seconds rest)

  1. Twisted over Barbell Row

5 sets and 5 reps (just 2 minutes rest)

  1. Barbell Bench Press (Medium Grip) along with Alternating sets

5    sets and 3-5 reps (just 90 seconds rest)

  1. Deadlift

5 sets and 5 reps (just 2 minutes rest)

  1. Dangling Leg Raise

4 sets and 10-15 reps (just 2 minutes rest)

  1. Running and Treadmill

1 set of 2 miles

Day 3: High volume

  1. Barbell Squat with Alternating sets

4 sets and 12-15 reps (just 90 seconds

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How to Care For Your Bonsai Ficus Ginseng Plant

The Bonsai Ficus Ginseng Plant is also known as Taiwan Ficus or Banyan Fig.

One of the attractions of this particular ginseng plant is of course the roots which are usually exposed. Along with a thickish trunk and a canopy of dark green leaves it is a most attractive plant, creates a wonderful display in the home and is so easy to look after. This makes it ideal for newcomers to indoor plant keeping especially as it is very low maintenance.

Caring For The Bonsai Ficus Ginseng

Although the bonsai can tolerate low light environments well, it does thrive much better in well lit environments and natural sunlight. So it is important to site the plant beside a window which receives lots of light for as much of the day as possible. I turn my own Ficus Ginseng by one quarter turn to the right each day so the whole ginseng plant has its fair share of the sun.

This bonsai tree does need a little tender loving care. It does need moderate watering in the winter, and I have had good results by feeding the potted soil with tomato plant liquid feed of all things. (Don’t overdo this) Obviously, a little more water will be needed during the warmer summer season and less during the winter season.

The bonsai ficus ginseng does not mind being overwatered once in a while nor does it take offense when you forget to water it sometimes. It will however thrive more when misted regularly to mimic its rainforest home conditions. I do this daily using an old aerosol spray, and where possible I use rainwater rather than tap water which tends to contain Fluoride in this Country and I’m not sure this is good for the plant. Boiling tap water first may be another solution.

The bonsai tree is basically a slow grower although this will depend on the condition of the plant and obviously on its environment. Repotting the bonsai plant depends on growth, so you may have to do this annually or bi-annually. I have had my ficus ginseng for about 6 months and growth is slow, so there is plenty of time to think about re-potting at a future time.

As for the soil, the plant does not seem too fussed and I have just used the soil which was in the pot when I bought the ginseng plant. Fertilizers may be added but the bonsai ficus ginseng is a good grower and can survive in lean conditions. (Try the tomato liquid fertilizer trick mentioned earlier)

The bonsai ficus ginseng tree is an easy tree to care for and you will not need to constantly monitor its state. At first you may be worried at the alarming habit the Ficus has of dropping its leaves daily. Look closely however at the plant and you will see that for all the dark green leaves which have been discarded, there will be a roughly equal number of light green new growth leaves …

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Benefits Of surfing

As you may have seen, surfing is when a person stands on a flat board and rides the waves, so to say. There are different manoeuvers and ways that have to be learnt. Surfing can be a lot of fun, but precautions need to taken as the sea is not a predictable playground.

Some people may think that surfing is just plain crazy, but most surfers will tell you that it’s more than that. It is the connection you make with nature. Surfing helps you leave all your worries behind. The sheer power and magnanimity of the ocean reinforces the basic thoughts we have of health, happiness and what is truly important in life.

Surfing has benefits for both the mind and body. We already know the effects surfing has on the mind, so let’s find out the benefits it has for the body. As you can imagine, wave riding cannot be easy! You need to be extremely fit. Where else do the terms “wash board abs” and “surfer bodies” come from?  Surfing is a great cardiovascular exercise where you have to work your whole body. The upper body is used to paddle and wade through the water and the lower body to guide the board through the massive waves. It’s not that surfing keeps you fit, but you also have to be in great shape to surf as you have to carry your own body weight.

Surfing strengthens the heart and is also a great energy booster that helps you in every facet of life. It also tones your muscles and helps build your endurance. It is said that surfers live well into their seventies and can defy age very easily! That’s because surfing reduces stress and helps you stay young. It may be great for the body, but the bottom line is that surfing is fun and extremely additive. Once you start, you’ll never want to stop.

The beaches of Hawaii, California, Florida, and Australia are hot spots for surfing. Surfing has its own culture and way of life. One of the biggest perks of surfing is the great bonds and friendships you build along the way. Surfing brings people together and keeps them together.

Surfing is great and you should give it a shot. is where you can learn to surf. They organise surfing camps and retreats. The surf camp combines yoga with surf lessons to help you with every aspect of life. Visit their website for more information.…

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