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BICEPS- Standing Spider Curl

BICEPS- Standing Spider Curl
ABS- Leg Lifts

ABS- Leg Lifts
CHEST- One Arm Barbell Bench Press

CHEST- One Arm Barbell Bench Press
Chest and Back Workout with Ian Lauer

Chest and Back Workout with Ian Lauer
BICEPS- Standing Two Arm Cable Curl

BICEPS- Standing Two Arm Cable Curl
TABATA WORKOUT

TABATA WORKOUT
BICEPS- One Arm Dumbbell Concentration Incline Curl

BICEPS- One Arm Dumbbell Concentration Incline Curl
SHOULDERS- Leaning Side Lateral Raise

SHOULDERS- Leaning Side Lateral Raise
BICEPS- Seated Preacher Curl Machine

BICEPS- Seated Preacher Curl Machine
BACK- Free Range Lat Pulldown

BACK- Free Range Lat Pulldown
TRICEPS- Skull Crusher

TRICEPS- Skull Crusher
Getting Ripped- Cardio

Getting Ripped- Cardio

July 2010 - Wash Candido
Wash Candido

Name: Wash Candido
Month: July 2010
Residence: Jacksonville, FL
 Occupation: System Analyst (Computer work)
Height: 6'4
Weight: 225 off-season, 218 contest
Arm Size: 17"
Chest Size: 46"
Waist Size: 33"
Best Bodyparts: Back (Strength), Legs (Appearance)

Previous Prodigies
July 2010 - Mindi Stoots

Mindi Stoots

Name: Mindi Stoots
Month: July 2010
Residence: Tennessee
Age: 26
Occupation: Glamour Model
Height: 5'4"
Weight: 108 lbs.
Measurements: 32B-23-33
Best Bodyparts: Legs & Butt
Bodyfat: 12%
Favorite Exercises: Squats, Pull-Ups & Shoulder Presses

Previous Girls
General TIPS

Always avoid using momentum during exercise. "Swinging" the weight reduces the exercise's effectiveness and opens doors to injury. Make the muscle work by keeping strict form. Follow our Instructional Videos to learn the proper way of how to perform exercises in the gym. 

 



Mass TIPS

Eggs have the highest biological value of any other protein source at 94%, which means the body absorbs 94% of the nutrients in the egg, including its protein.

 




Cutting TIPS

According to the US Government’s National Health and Nutrition Examination, those who slept less than 6 hours a night were up to 23% more likely to be obese than those who slept between 7 and 9 hours.

 



Health TIPS

Studies show that one alcoholic beverage a day (and no more) can decrease tension within the blood vessels caused by fat deposits.

 




Sport-Specific TIPS

A study in the Journal of Applied Physiology found that 8 weeks of weight training improved experienced runners’ 5K times by up to 30 seconds.



Training TIPS

According to Men’s Health, you can prevent neck strain when exercising by putting your tongue on the roof of your mouth. This could help to align your head properly.





Zoltan Kozma Favorite Playlist

Lauren Wolf- No Stress
Spit- Falling
Roger Sanchez- Free
Marco Demark- Tiny Dancer
Eminem- Stan
Fragma- Tocas Miracle
Chanel- Dance
Shy'm- Victorie
Rihanna- Shut Up and Drive
Nina Simone- Sinnerman
Eminem- My Dad's Gone Crazy
Rihanna- Disturbia
Nari & Milani Press- Dek 31
Eminem- Till I Collapse
Eminem- Shake That

Ian Lauer Playlist

Metallica- Enter Sandman

Metallica- The Day That Never Comes

Poison- Every Rose Has Its Thorns

Poison- Stand

Keith Urban- Better Life

Keith Urban- Once In a Lifetime

Daft Punk- Around the World

Deadmau5- Ghosts n' Stuff

David Guetta- Love Don't Let Me Go

David Guetta ft. Kid Cudi- Memories





Nutrition
    

Recipes
It Tastes Like Chicken (Part 1)
It Tastes Like Chicken (Part 1)
It’s no wonder why chicken is the most important weapon in any college cook’s ars...
More
Muscle Builders
Eating Protein to Gain Weight and Build Muscle
Eating Protein to Gain Weight and Buil...
While the most common subject we hear about in terms of health and fitness is weight LOSS, th...
More
Healthy Indulgences
Staying Slim with Alcohol- How to Keep Off the Weight When Drinking
Staying Slim with Alcohol- How to Keep...
Alcohol and weight loss can never go hand in hand. However, many people will continue to drin...
More


MP Tips
    

Training TIPS
Training Tip #43
Training Tip #43
You should warm up your rotator cuff before any pressing exercise because it will increase the st...
More
General TIPS
MP General Tip #4
MP General Tip #4
Head positioning is critical to prevent injury in the neck while performing any weight liftin...
More
Cutting TIPS
MP Cutting Tip #18
MP Cutting Tip #18
When doing abdominal crunches, you should always exhale forcefully at the top of the movement...
More


Sport-Specific
    

The Sports Column
The 10 Most Jacked NBA Basketball Players
The 10 Most Jacked NBA Basketball Play...
Here is the list of the top 10 most jacked, ripped, cut, shredded, muscular NBA basketball pl...
More
Sport-Specific Workouts
Ben Askren Workout
Ben Askren Workout
(Ben Performs a Circuit Training Routine Under Terry Brands to Prepare for the U.S. Olympics-Perf...
More
Sport-Specific Training
Competitive Runners Should Do Cross-Training
Competitive Runners Should Do Cross-Tr...
If you are a competitive runner, you should do more than run when you train. You should train...
More


Playlist
    

Sport-Specific Playlist
Ben Askren Favorite Playlist
Ben Askren Favorite Playlist
Metallica- The Day That Never Comes Hoobastank- Crawling in the Dark Limp Bizkit- Faith Ris...
More
Playlists for Women
CJ Caprio Favorite Playlist
CJ Caprio Favorite Playlist
Mistress Barbara- Dance Me to the End of Love Eric Prydz- Pjanoo Ferry Corsten- Junk (Remix) ...
More
Training Playlist
Steven Benedict Favorite Playlist
Steven Benedict Favorite Playlist
Van Halen- Jump Sam Sparro- Black and Gold Van Halen- Eruption Linkin Park- New Divide Va...
More


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  • LEGS- Sumo DeadliftLEGS- Sumo Deadlift
  • LEGS- Front SquatLEGS- Front Squat
  • BICEPS- Supinating Dumbbell CurlBICEPS- Supinating Dumbbell Curl




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