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CONGRAULATIONS SWEETHEART
Suberb job
hugs and kisses Sweethearthey MARTIN, come out to play.
your chosen team is playing the mighty VIKINGS
12/6 1:00 ET Seattle -1 At Minnesota
Seattle Seahawks Martinus at Minnesota Vikings Auswoodyi challenge you to a wager on the outcome
after the battle you will be as flat as the nederlands LMAO
BrandyBee and Me were skiiiiiiiiiiiiiiiiing together.
Yes thats me taking the pictureOsiris Gifted A$100
not yet Lover, just her loud partner the down under bikie.
She seems to be MIA
Maybe she drag her cute butt back next?
Yay CONGRATULATIONS to Jayc, Momma Andrea and BrandyBeewell done authors well deserved success
Best Muscle Building Exercises You're Not DoingCaution not for beginners
1 Weighted Dips
The weighted dip is a fantastic exercise for sculpting the chest and triceps muscles at the same time. Sadly most guys don't perform the weighted dip and do the basic body weight dip. The fastest way to get a muscle to grow is by placing overload on it.
2 Spider Curls
Spider curls are one of the best bicep isolating exercises on the planet. Most guys perform standard db hammer curls to get bigger arms, but if you want to sculpt and develop thick and large biceps you need to work them directly through strict isolation. Spider curls will help you build bigger arms quickly.
3 Weighted Pull Ups
Weighted pull ups are one of the best exercises for building up the larger back and bicep muscles. Although the weighted pull up is a very advanced exercise – it yields tremendous muscle building benefits. If you are strong enough to perform 10 regular pull ups you should start placing overload on your muscles in the form of weighted pull ups.
4 Stiff Leg Deadlift
The stiff leg dead lift involves keeping your legs more straight than a regular dead lift. While you may still use a slight bend at the knees, the straigher you keep your legs the more overload is placed on the hamstrings. This will help you develop strength and build muscle mass in one of the largest muscle groups in your body.
5 Db Side Bend
DB side bends are a great exercise to develop the oblique and abdominal muscles. Many fitness enthusiasts only train their abs with standard body weight exercises – but if you want to sculpt and develop your core you need to place overload on it through weighted repetitions.
6 Barbell Row
The barbell row is one of the best exercises for working the biceps and middle portion of your back. Sadly most guys dont perform the barbell row and stick to the basic's on back day such as the lateral pull down and seated row machine.
8 45 Degree Back Extensions
The 45 degree back extension is one of the most important exercises for developing lower back strength and to remove love handles. The 45 degree back extension will target your lower back and help you sculpt lean muscle mass while also improving your compound lifts such as the squat and dead lift.
9 Db Bulgarian Split Squat
The db bulgarian split squat is one of the best exercises for isolating the quadriceps and hip flexors. Many fitness buffs perform the db walking lunge regularly but the db bulgarian split squat will do a far better job of isolating the individual quadricep muscle and hip flexors.
10 Barbell Decline Bench Press
The barell decline bench press is an underrated chest exercise that will sculpt the pectoral muscles while taking pressure off of your front deltoids. While the flat bench press gets all of the hype for chest exercises, the decline bench will actually break down and work your pectoral muscles more direct with less strain on your shoulders.
11 Decline Bench Skull Crush
Performing tricep skull crushers on a decline bench will allow you to emphasize the outer horseshoe portion of the tricep more directly while also givng you a fuller range of motion. Many guys only perform skull crushers on a flat bench, but if you want the full muscle building effect make sure to try them out on the decline bench.
12 Underhand Grip Lat Pull Down
The underhand grip lat pull down is an advanced variation of the traditional lat pull down machine. By placing your hands closer together with an underhand grip you will place more emphasis on your bicep and lat muscles. This is a must do exercise on back and biceps day.
13 Box Squat
The box squat is another advanced variation of the traditional barbell squat. By placing a box at the bottom of your squat and sitting on it you will force your hip flexors and gluteus muscles to engage while you explode up into your repetition. This is a great exercise for developing explosive drive for sports like sprinting and football. It also will help you build your leg muscles quickly.