MSM FITNESS JOURNEY BY MUNAWAR MANSURI

1. ARNOLD PRESS (4 SETS 10 REPS EACH)                  2. UPRIGHT ROW (3 SETS 10 REPS EACH) 3. DB LATERAL RAISE (4 SETS 10 REP)                            4. BARBELL SHRUGS  (4 SETS 10 REPS)

1. CROSSOVER CRUNCH   3 SETS 10 REPS EACH   2. FLUTTER KICK 2 SETS 12 REPS EACH   3. HEEL TOUCH  3 SETS 10 REPS EACH 4. SITTING TWIST 3 SETS 12 REPS EACH 5. PLANK 2 SETS 1 MINUTE MINIMUM TIPS: REST ATLEAST 30 SEC AFTER EVERY FORM.

*BARBELL CURL: Barbell curl is one of the most important form in your biceps growth. It improves your grip strength . It increases muscle mass. It maximize the strength as well  (4 sets 10 reps each) *HAMMER CURL : Hammer curl increases biceps size & length. It increases wrist stability and boast muscle endurance. It also strengthen your grip, which allows you to pull heavier loads. (3 SETS 12REPS EACH) *ONE ARM STANDING DUMBELL CURL: The relatively smaller muscles of the biceps are instantly affected by the dumbbell curl, thereby cutting down the fat in the upper arms. The full movement from the elbow allows it to work on the lower half of the arm, affecting the forearm muscles as well   (4 sets 10reps each hands) TIPS : NEVER OVER TRAIN YOUR BICEPS

* TO BUILD BIGGER AND FULLER CHEST, ONE MUST UNDERSTAND THE FORM & FUNCTIONS OF IT. EVERYONE SHOULD UNDERSTAND THAT CHEST IS ONE MUSCLE, BUT IT HAS THREE CATEGORY -( UPPER, MIDDLE , LOWER ). EACH CATEGORY HAS ITS OWN FORM TO TRAIN. * FOR BEGINNER TO UNDERSTAND THE CONCEPT TO START WITH FREE WEIGHT OR LIGHT WEIGHT BECAUSE FREE WEIGHT WILL NEED YOUR CORE TO STABILIZE THE EXERCISE. SO TOP 3  CHEST EXERCISE FOR BEGINNER TO START WITH. 1) INCLINE DUMBELL: *THE INCLINE DUMBELL IS BEST EXERCISE TO BUILD UPPER CHEST.MY RECOMMEND IS TO START CHEST WORKOUT WITH INCLINE DUMBELL. INCLINE DUMBELL ALSO HITS SHOULDER MUSCLE 2) DECLINE DUMBELL: *THE DECLINE DUMBELL IS THE FORM THAT BUILD LOWER CHEST.IT ALSO HIT YOUR TRICEPS AS WELL. DECLINE DUMBELL IS THE BEST VARIATION FOR YOUR LOWER CHEST AND TO MAKE IT STABLE 3) CHEST FLY MACHINE   *THE FLY MACHINE IS BEST TO STRENGTHEN YOUR CHEST AND FOR MUSCLE MASS BY TAREGEPECTORAL MSCLE. IT WILL GIVE YOU E PERFECT ...

  BREAKFAST   3 TO 4 SLICES OF WHOLE WHEAT BREAD WITH PEANUT BUTTER + 3 EGGS WHITE [ YOLK OPTIONAL] + 1 CUP OF LOW FAT MILK WITH WHEY PROTEIN & BANANA   MID MORNING SNACK   1 ORANGE OR APPLE + 2 TO 3 DATES & ALMONDS   LUNCH   150 GRAM OF BROWN RICE + 150 GRAMS OF CHICKEN BREAST + 1 BOWL OF MIXED VEGETABLES & SALADS   MID AFTERNOON SNACK   1 WHOLE APPLE + 1 BANANA + FEW NUTS [ALMONDS/DATES]   EVENING MEAL   1 FRUIT + I CUP LOW FAT MILK WITH 1 SCOOP WHEY PROTEIN + 3 EGGS WHITE WITH 100 STEAMED CHICKEN   DINNER   150 GRAM OF BREAST CHICKEN WITH VEGGIES & BAKED POTATO + 1 CUP OF BROWN RICE   BEDTIME   1 CUP OF SKIMMED MILK WITH ALMONDS & DATES IMPORTANT : KEEP THE NOTE OF DIET PLAN & CALORIES REQUIREMENT ACCORDING TO THE SIZE OF BODY. THE DIET WILL ALSO VARY WITH THE TIMING OF  WORKOUT SCHEDULE.

  1. PEANUT BUTTER BANANA SANDWICH  INGREDIENTS :  1. 2 SLICES OF BREAD 2. 1 TABLESPOON PEANUT BUTTER 3. 1 TABLESPOON HONEY  4. 1 WHOLE BANANA 5. 1 TEA SPOON CINNAMON POWDER METHOD : First take 1 slices of bread and then apply 1 tbsp peanut butter and apply 1 tbsp honey after that cut banana into slices and add to it lastly apply 1 tea spoon of cinnamon powder and then place 2nd slice of bread and toast it  2. BANANA SHAKE  INGREDIENTS:  1. 3/4 WATER 2. 1/4 MILK 3. HALF BANANA 4. 1 CHIKOO  5. 1 SCOOP WHEY POWDER 6. 1 TBSP PEANUT BUTTER METHOD: Take a jar add 3/4 water and 1/4 milk to it then add half banana and 1 whole chikoo add 1 scope of whey protein and 1 tbsp peanut butter and then grind it well 3. BANANA BITES MEAL REPLACEMENT    INGREDIENTS: 1. 1 CUP RICE 2. HALF BANANA 3. 1 TEA SPOON CINNAMON POWDER  4. 1 TEA SPOON ELAICHI POWDER  5. 1/4 MILK & 1/4 WATER 6...

   1. WHEY PROTEIN : Whey is an Excellent Source of High-Quality Protein . Whey protein is considered a complete protein as it contains all 9 essential amino acids.That is why whey protein is the best for muscle growth                                                                            2. CREATINE MONOHYDRATE :  It helps muscle cells produce more energy. Improves high-intensity exercise performance.Speeds muscle growth. It may also reduce fatigue&tiredness 3. GLUTAMINE POWDER : G lutamine is an energy source for intestinal and immune cells. It also helps maintain the barri...

* GOKSHURA: Himalaya gokshura is tablet that meant to increase strength and vigor in men. Its pure gokshura fruit extract. Its 100% veg . It improves erectile dyfunction by strengthening the penile tissue and enchancing the erection & working as nonhormonal bio stimulator that increases level of testosterone   * vitamin d3 : Researches found men who were given daily high dose of vitamin D supplements, Significantly increased their testosterone from 10.7 nmol/l to 13.4 nmol/l . So if you take vitamin supplements properly it may fix your testosterone * FISH OIL:   According to dose-response association the men with intake of fish oil  supplements on 60 or more days had higher semen volume & high total sperm count. * EVENING PRIMROSE OIL-2g (Health aid Dose-1 tablet): Evening primrose is wildflower that grows in eastern &central north America . Evening primrose  oil was discovered to have amazing health benefits for horm...