Tips to treat migraine

Migraine refers to repeated headache on any one side of head along with blurred vision and nausea symptoms. It starts with a sign of changes in vision  called as aura and moderate headache on any one side of head. It may be due to disturbed conditions on neurons in brain and nerves connecting the eyes. It may run from your families or due to hormone level changes. 

Symptoms of Migraine,

• Blurred vision
• Hard pain on any side of head
• Nausea
• Fatigue
• Difficult to concentrate
• Sweating
• It may last for many long hours.

Treatments for Migraine,

1. If you have severe headache with blurred visions, do not panic more, sit relaxed place wet cool cloth over your head and drink more water. Throughout all your works and have some refreshments. If the pain do not go, lasting for many hours or repeating again, immediate medical attention is needed!

2. The medication are all available for to reduce the pains for the first time and to prevent it to not occur frequently and not for curing it permanently.  Follow the medicines prescribed by your doctor strictly to prevent pain occurring frequently. Please do not follow self medication unless you know, since migraine is not an ordinary headache.

3. Avoid situations and people makes you migraine. Need to have some changes in your previous lifestyle, like foods, depression, drinking, smoking etc. Avoid those things or reduce the counts day by day.

4. Acupuncture has a good solution for migraine. Have good head oil massage once in a week , to keep it cool. Get enough sleep without any disturbances. 

Yogasanas to treat migraine,

Restorative pose - lie on your back with your hands on either sides freely and legs at shoulder width apart. Its simply a sleeping pose and cover your eyes with cloth to avoid lights and sleep in a calm environment.

Another pose, sit on floor and bring your legs together to make a diamond shape and your back bones straight. This relaxes the back muscles and reduces the migraine.

Wide legs forward bend - keep your legs apart and bend forward. Place your hands on ground and  rest your head on ground. It will calm the triggers of migraine.

Downward facing dog - Stand with your hands and knees on ground. Now lift your butt forming a inverted V shape.

Extended puppy pose - Similar to downward facing dog, lift your butt but the knees and hands should remain on ground. 

Stay in each position for 2-3 minutes and get back slowly. This will act as both physical and mental pain reliever. Do it every day and follow healthy foods and fruits. 

Homemade Facials

Excessive oil secretion on your skin may give you a dull look, also contributes to acne and blackheads. But oil secretion also has many advantages to keep you young and smooth skin, but more oil secretion can be balanced by homemade facials treatments.

Homemade facial for Oily skin,

1. Applying plain yogurt on oil skin for 10 min can remove excessive oils and other impurities, keeps it clean and clear. 

2. Using aloe vera gel, mix 1tbsp of honey with 2 tablespoon of aloe vera gel, applying it on skin for 10-15 min fights against the acne and cleans the pores.

3. Using pumpkin contains zinc which fights against oil, mix 2tbsp of grated pumpkin with tsp of lemon juice, 1tsp of tomato juice and 1 egg white. Apply it on your face for 10-15 min and rinse off with warm water.

4. Using egg white and citrus juices, Mix 1 egg white with 1/4 of Orange juice or lemon juice and 1tbsp. of fresh rosemary well. Apply it on your skin for 5-10 min and wash it with light warm water. 

5. Using strawberries along with lemon juice, Mix 1tbsp of lemon juice, 2 egg whites, 3tsp of  honey, and 1 cup of strawberries, mash all together. Apply it on your skin for 5-10 min and wash it with light warm water. Since the masks contains some acidic properties avoid reaching it on your eyes. The face masks containing acidic properties will have deeper cleansing the skin.

6. Using tomatoes, removes the seeds from tomatoes and get the flesh part of it. Mix the flesh of tomato with  mashed 1tsp of potato flour to make it into a paste. Apply it on your skin for 5-10 min and rinse off with warm water. 

7. Homemade mud mask by mixing 2tbsp of fuller's earth with 1tbsp of rose water, tsp. of honey, and 3 drops of tea tree oil. Make it into an thick paste and apply it on skin for 10 min and rinse off with warm water. After that, dry your skin with oil free moisturizers. 

Extreme dry skin can turn you as old soon! wrinkles and dryness can affects the face cells. Need to hydrate and supply essential vitamins your skin through facials masks,

Homemade facials for dry skin,

1. Remove the seeds of avocado and get the flesh part of it. Mash flesh of avocado with 3tsp of honey. Apply it on your skin for 10-15 min and wash off with warm water.

2. Using apples, mash apples without its seeds with 2 tbsp of uncooked oatmeal, 2tsp of honey and plain yogurt. Apply it on your skin for 10-15 min and wash off with warm water.

3. In your bath tub, pour 8oz of fresh almond milk, cow's milk and 1 tsp of organic almond oil. Relax yourself on it for 15-20 min and dry off!

4. To hydrate your skin, use a mix of 2 tbsp of yogurt, 1tsp of honey and 1tbsp of oatmeal. Apply it on your skin for 5-10 min and rinse off with warm water.

5. Using citrus juices, mix 2tbsp of plain yogurt, 2 tbsp of orange juice and a  tsp of almond oil. Apply it on you face and avoid near eyes, nostrils and mouth. Warm water cleanse your skin better than cool water.

6. Using 3 tbsp of orange juice and 1/2 cup honey and dry it on your face for 10 min and rinse off with warm water.

7. Using 1/2 cup of almonds, blend it with a cup of plain oatmeal, 2 tbsp of honey, and 2 tbsp of butter milk, forming a paste. Apply it on your face for 5-10 min and rinse off with warm water.

For All types of skin, always cool your face with pieces of cucumber or strawberries, and other citrus fruits to supply essential vitamins and to hydrate it. Drink plenty of water often to keep your skin fresh and healthy.

Avoid feeling worried or depressed think of your skin, which will bring you more bad effects on your skin. Live life happily and enjoy with your skin. Avoid facials which feels you more itchy and unhealthy!

Hot Stretching Bikram Yoga

Bikram Yoga consists of a series of 26 yoga postures in a hot room of 105'F founded by bikram choudhary in 1970's. Doing yoga poses in hot room provides overall health by increasing blood circulation to every organs and muscles. It also aids in prevention of heart diseases and effective stretching of muscles.Do not try these poses without a master and in a over heated room leads to hyperthermia. Follow the procedures advised by your yoga master strictly. Each class will be of one and half an hour to complete the series of 26 poses.

Benefits of Bikram Yoga

• Increases overall blood circulations.
• Standing poses strengthens the abs and pelvic regions.
• Poses performed on floor helps central nervous system, back and neck pains, stretching of front muscles.
• Excessive sweating eliminates all bad materials in your blood and enhances your immune system.
• An effective fitness workout.
• Increased stamina levels
• Relieves mental stress.

The 26 Poses of Bikram Yoga,

Standing Deep Breathing

Triangle Pose

Standing separate legs head to knee Pose

 Tree Pose

Toe Stand

 Dead Body pose

Half Moon Pose

 Hands to Feet Pose

Awkward Pose

 Eagle Pose 

 Standing head to knee

Standing Bow Pose 

 Balancing stick

 Standing separate legs stretching Pose

Wind Removing Pose 

 Cobra Pose

 Locust Pose 

 Full Locust Pose

 Bow Pose

 Fixed firm pose

 Half Tortoise Pose

 Camel Pose

 Rabbit Pose

 Head to knee pose

 Spine twisting pose

 Blowing in Firm pose

Tips to treat heart attack

Heart attack ( Myocardial infarction), refers to damage any blood vessels supplying blood to heart. This leads to death of heart cells due to lack of oxygen supplies and affects the pumping action. The patient may feel severe chest pain, shortness of breath and also pain in shoulders, arms, neck etc. due to failure of pumping action of heart. If it is left untreated, it will damage the whole heart muscle tissues. Heart attack can be congenital. Check this video, how heart attack happens,

Causes for heart attack

• Due to blockage in coronary arteries which supplies blood to heart, due to deposition of plaque made of cholesterol which blocks the blood resulting in heart attack.  . 
• Due to more mental stress and insomnia.
• Polluted environment
• Increased blood pressure and heart beat rate.
• Due to diabetes.
• Heavy exercising or any physical workouts to sweat more can lead to inadequate oxygen supply.
• Fatty foods.
• Over weight and obese.

Common symptoms,

• Chest pain and shortness of breath.
• Sweating
• Dizziness
• Squeezing pain in chest muscles
• Fatigue

First aid for heart attacks,

• If the patient is conscious, breathing and feeling more pain, keep them in a safe position with more air and call for doctors help!
• If the patient is unconscious, not breathing, it may be cardiac arrest, perform immediate CPR(Cardio pulmonary resuscitation) to pump up by placing your palm hand flat on chest and place another hand  over it and press your hand in pumping motion to make the heart to beat again!

Treatments for heart attack,

Immediate medical attention is needed, Angioplasty treatment  ( to clear the blood vessels which blocked supplying blood to heart), ECG  to monitor Q waves ( heart beats),  more oxygen supplies and medical aid to control irregular heart beats. As per the results of ECG, the drugs will be provided to clear that blockage. If that  whole artery is damaged due to heavy blockage, then immediate bypass surgery is to be done otherwise it may affect the other heart tissues also. Anticoagulants drugs are prescribed later to prevent reformation of blockages. Strictly Follow the medicines as per your doctor  and do not go for self medication, it may lead to fatal conditions.

To prevent heart attacks,

1. Need to change your lifestyle to keep your blood pressure, cholesterol level in normal ranges by following strict diet plans regularly which includes,

• Healthy fruits and vegetables per day.
• Avoid fatty foods, sugars and salt in your foods.
• Have fish at least twice in a week, for your heart to have omega 3 fatty acids which is essential.
• Having whole grain foods.
• Follow healthy fat and fiber rich in nuts and seeds.

2. Go for walking to exercise your health in a cool environment daily half an hour, consult your doctor before going for it!

3. Have enough sleep and rest, for drugs to repair your heart. Avoid unwanted emotions, stress, depression etc. take everything light and easy. Everything in life is short, sweet and experiencing!

4. Do not give up the medication till your doctor says!

Tips to increase reps in workouts

The Gym workouts consists of two phases, bodybuilding phase and cutting phase. In bodybuilding phase, mass and bulk muscle development using heavy weights with less reps and having enough rest! In cutting phase, to have cuts on each muscles to shape up using light weights with high reps and regular workout. 

Maximum number of reps in bodybuilding phase should be 8-12 reps increasing weights with each and every sets. To have cuts, the number of reps should be 20 - 25 reps with standard weights.

To increase reps in your workouts, 

1. Keen concentration on your muscle, feeling not satisfied with your muscle cuts. Which will make your mind to do more and not to rest!

2. Do not workout on same muscle often, train all parts of your muscle in a week. 

3. Boosting your mind with happy thoughts and not get distracted from your workouts and train hard.

4. Arnie advice to you, ' complete the reps no matter what happens' . Have enough supplements and foods to supply more energy to your workouts. Have inspiration and follow your roll model.

5. Before starting, do some warm up exercise for all muscles like pull ups, push ups, close bar chin ups, cycling, etc. to make your muscle ready for workouts.

6. To avoid muscle ache or strain in between the workouts, do some stretching exercise, to constantly flex and stretch your muscles. 

7. You can also your friend to help you to complete the reps. If you can't do it, rest with that weights in hand for a while and then continue!

The More hard you workout, More change you can see on those muscles..!

Healthy fruits for healthy skin

Fruits are the natural sources to provide essential vitamins for a healthy skin. Essential vitamins for a healthy skin are Vitamin A, B complex, C and E. Instead of using artificial creams and lotions on skin, try to have at least one fruit per day. It also maintains your overall health. 

Only if your health is good, then only you can have a healthy skin and glowing face! Drink plenty of water to avoid dehydration of your skin which leads to aging. Here are some healthy fruits which helps you to have glowing skin!

Apples

All kind of Apples contains many essential elements to prevent skin damage, wrinkles and aging effects. You can eat them raw or can be applied on your face by making it like a paste. Apple juice can added to your bathing to soften your skin and it also controls dandruff, promotes hair growth!

Oranges

Oranges contains vitamin C - the most required vitamin for skin healing, Vitamin A - to strengthen the upper layer of skin which prevents acne and effective healing of wounds, Vitamin B complex - to promotes blood supply to skin and antioxidants found in oranges aids in preventing skin cancer. Face mask made of orange peels to treat pimples, acne, black spots etc.

Lemon

Lemons contains many vitamins like C, B complex and phosphorus. Lemon face mask to cleanse bacteria on your skin and keeps fresh, to treat acne, vitamin C aids in curing of any skin damages like burns and wounds,  adding on bathing prevents chicken pox and skin allergies.

Cucumber

Cucumber also includes all necessary vitamins and nutrients for glowing skin. Pieces of cucumber on face to treat pimples, black heads, wrinkles, avoid dehydration and refresh the skin tone.

Avocado

Avocado can moisture a dry skin. Once in a week rip off the pulp and apply it directly on your face for 5-10 min and wash it after with warm water. It reduces the sign of aging for dry skins, to treat scars and sun damage. It is also available as Avocado oil in stores.

Papayas

Papayas are rich in vitamin C,A and contains papain which promotes new skin cells regeneration, along with all essential nutrients to aid skin. Papayas can be eaten raw or can be used as face mask for 5-10 min and wash it after with warm water.  Repeat it two times per week.

Pomegranates

Pomegranates contains more antioxidants which strengthens the epidermis and dermis layer of the skin, and protects it from acne, blackheads, and  cell damages. A must eat fruit for healthy skin or it can be made as juice, rinse your face with that and let it dry for 5-10 min and wash it with cold water once in a week.

Strawberries

Strawberries are rich in vitamin A and E which helps in protecting skin damage. It also contains ellagic acids which protects skin from UV rays and acts as anti aging agent. It can eaten directly or mashed and used as face mask. All berries like raspberries, blueberries, dark berries, blackberries are good for skin health.

Above all fruits not only helps in skin health, but also helps in overall health. Try to Include natural green vegetables in your daily foods which also aids skin indirectly!

Simple breathing exercise to relieve mental stress

Like a turbid water in a bottle, our mind will be full of thoughts and emotions. To Make the water to be clear, place the bottle untouched for a while. After few minutes, the waste particles settles down and clear water stays above! 

Nearly 70,000 thoughts run through our mind per day! Which can stress your mind a lot! If we can calm our mind free from thoughts and unwanted emotions, we can able to think clear and wisely! 

A simple breathing exercise for 2-5 minutes per day will help you to relieve from daily mental stress and refresh our mind!

How to do breathing exercise,

Step 1: Sit comfortably in calm environment. And keep your back bone straight.

Step 2: Use your right hand, fold the middle finger and using your thumb and ring finger close the side walls of nostril.

Step 3: Using ring finger, inhale through left nostril and close. Hold the breath for a count upto 10.

Step 4: Now exhale out fully through right nostril and repeat the step 3.

Step 5: Do it for 5-10 times per day! Try to increase the count day by day. It may be hard initially but once you can do it, really helps you a lot!

False views on Gym

If you are beginner in gym workouts, then you may have lots of advice from your friends, relatives etc about gym workouts. There may be many advice to you to not to go for gym, which will place you in great mess!

Its not, gym is also a sport which requires full dedication and continuous workouts. Its completely safe, if you know about the workouts and supplements you have!

Some common rumors on gym!

• Gym workouts will affect your maleness!

Definitely not, workouts are meant to increase muscle and to bring good personality of  your maleness. Only if you go for excessive dose of steroids and other supplements, will affect your health, weakness and erectile dysfunction. But before going for any supplements or steroids for more muscle gains, consult your physician! 

Right workouts will bring you effective pumping of muscles and changes your looks! All great bodybuilders have childrens and living an happier life.

• You become overweight if you stop gym workouts!

If you stop gym workouts after certain periods, muscles decreases in size and stretched skin will shrink. And the people who reduced weight by workouts will starts increasing in weights! But regular warm up exercises, jogging, swimming, cycling etc. will help you to retain your shape! And you have to follow dietary amounts in foods since you are not doing any workouts, which will prevent being overweight or obese!

• Lack of interest on gym workouts!

Gym workouts is also an sports to enjoy and play hard! You may dislike only if you are not having good gym peoples around you or interested any other sports activity or any personal problems and physical ailments. Its also like mediating to refresh your mind by supplying more blood to muscles and other parts of your body. Also doing same workouts for many days will also lack your interest, try to do many new variety of sets and having enough rest!

• Can't able to find a partner!

It may be hard for you to do it alone. Call for your friends or any one on gym to do with you or to help in your workouts, it will help him also!. Speak freely don't restrict yourself to ask your doubts or to call for help in gym. You can also call gym master to help you or to do with you! If you know the sets for each muscles, then you can do it alone also!

• Not gaining any muscles, no improvement!

Working out for many days, still can't able to get desired physique even after six months then your workouts may be wrong or not having enough foods and supplements! Consult your physician also! Do not do the workouts with same set of weights, increase the weight slowly to gain muscles. 

The Gym workouts consists of two phases, bodybuilding phase and cutting phase.In bodybuilding phase, you have to go for more heavy weights to gain more muscles each sets with 8-10 reps. In cutting phase, go for light weight and increase the repetitions 20-30 reps each set, to shape your grown up muscles!

Have a roll model for your workouts like Arnold, Ronnie, cutler, phil heath etc.and try to do like them!

Get Six packs with heavy foods

It is not necessary  to skip meals or to avoid water to get six packs. You can get it by changing your food style and you have to hit the gym. Weighted and regular abs crunching workout will help you to get six pack in 3 to 4 months, the time depends how much intense you do the workouts without any rest between the each exercises! All bodybuilders having six packs use to eat 6-7 meals per day, but they measure each and every foods they have like how much calories, carbohydrates, fat intake per day! and avoiding more fatty foods and sugars which will add more extra calories.

Foods you can have,

• White Rice
• Fibre based foods
• Meats, chickens and sea foods.
• Fresh fruits and vegetables.
• Butter milk & Curds
• Protein shakes.

Avoid foods like,

• more fatty foods
• junk foods
• Deep fried foods and snacks.
• More sweets and sugars.

You can have 3-5 meals or more per day. But you have to burn out the calories, fats, carbohydrates gained by those foods otherwise it will lead to over weight or obesity.

You have to do workout till you run out of energy. Once you are nil, at the time only to supply energy our enzymes convert the fats into energies!

To get six abs, you can go for weighted abs crunches. Instead of doing manual leg raise, seated crunches, using abs machines with weights to crunch your abs will help you, with no need to skip any meals! You can buy those machines or join nearby gym.

Follow the set of abs exercise with 30 sec or less than a minute rest between each exercise, for at least half an hour per day, do it daily! 

Weighted cable Crunches - Sit on your ankles and push down the cable to touch the ground, giving more stress on abs muscles!

Seated abs crunches - In seated abs crunching machine, hold the handle on your shoulders and crunch your abs with weights!

Hanging leg raise - Hanging on a bar with your hands, fold your knees and bring it upto your chest and get back slowly!

Leg raise - lie on a flat surface and keep your feet together. Raise your legs together upto 90 degree to ground and bring back slowly!

Twisting with cane - Stand straight with your feet at shoulder width apart, hold the gym cane on your shoulders, with your head and legs to face straight, twist your chest to left and right. 

Do the above sets continuously and rest at the end of each cycle. Repeat the cycle for 3 -4 times, with each sets of 15-20 reps. And you have to do it regularly 3-4 times in a week.

With constant thirst and patience, you have to do it regular since it will take more time to six abs naturally! Appreciate yourself when you can see any slight changes in abs and do more!

Other than regular workouts, you should also try jogging and swimming once in a week!

The more you workout, more change you can have in your abs!

Check this video, Arnie continously do abs exercise for 25 mins without rest, 

Stretching exercise for arms, back, hip and legs

Before doing any workouts, do some warm up exercises for muscle that you are going to train. If you are going to do quads, ride bicycle for 5-10 min. It enables the legs muscles with active blood supply which helps in effective pumping of muscles and to do more reps! Similarly for arms, shoulders, back, chest also!

If you any muscle ache or strain during workouts, it may be due to repetitive compression of muscles. To  avoid and relieve pain you have to stretch those muscle for relaxation. 

To Stretch arms muscles,

Biceps Stretch - hold any pillar or wall with your palm and keep your entire arm parallel to the wall, gently turn your body against the wall by turning your shoulder muscles. You can also see the effect of it on your biceps muscles. It relaxes the biceps muscles. Now, repeat it with other arm too!

Triceps stretch - Keep your right hand above your head and bend the forearm. Now using your left hand, hold the elbow of right hand and gently push the elbow of right hand. This stretches the triceps muscles. Now, do it reverse.

Wrist Stretch - Straight up your arms to your shoulder height. Now bend the four fingers of one hand using your other hand, by gently bending the fingers towards forearms and towards wrist! 

Shoulder Stretch - Extend your right hand straight, now holding the biceps of right hand using your left hand, and gently push the right hand towards your chest! Now do the same for your left hand using your right hand!

To stretch back muscles,

Dog Pose - a yogasanas pose, Stand and bend, bringing your  head and hands down and place your palm in ground, keep the distance between your hands and legs wide enough to stretch the back muscles!

Child Pose - Keep your feet together, lean forward and place your hands on ground, and sit backward on your heels and head to touch the knees!

Forward Bend pose - Stand straight, bend forward and hold your legs using your hands!

Backward bend pose - Stand straight, keep your hand in butt and bend backward as much as you can! Do Forward and backward bend alternatively to flex and stretch your back muscles!

To Stretch hip muscles,

Hip rotation - Stand keeping your feet wide than shoulders, Keep your hand on hip and rotate your hips in a circular way!

Hip flexor stretch - Sit like an athlete going to run, keeping one knee at 90 degree to ground, and other knee lie down on ground.  Now do it vice versa! 

Lying leg raise - lie down on your right, use your hands as pillows, now raise one leg and other leg on ground. Repeat the same for other leg by turning your body on other side! 

Leg raise - an abdomen workout, lying on ground with your back and raising both legs together at 90 degree to ground and bringing back slowly!

To Stretch leg muscle,


Standing hamstring stretch - Stand straight, step your right leg and straight it incline and stretch it using your hands pressing on thigh together! Repeat the same for left leg too!

Lying Quadricep Stretch - lie down on your right, bend your left leg and touch the ankle using your left hand! Repeat the same for right leg too!

Calf Stretch - Stand with your feets at shoulder width apart in front of a wall, keep your hands on the wall. Keep one leg forward and other leg stretched incline. Now push your body towards wall to feel pressure on your calf!

Thigh Stretch - Stand with your feets close, now bend your right leg and hold the ankle using your right hand! Repeat the same for left leg too!

Seated forward bend - Sit with your legs lie on ground straight and  close together, now hold the ankle of both legs using your hands. 

To be Arnold Schwarzenegger

Arnold Schwarzenegger, the terminator, a man who brought greater attention towards bodybuilding from 90's. He is well known as professional bodybuilder, famous actor, businessman and also as politician. At the age of 14, his football coach took him to gym. Since he was thin, he decided to go for bodybuilding, and gave up football. He is youngest person ever to have Mr.Universe title at the age of 20. Then at the age of 23, 1971, he won Mr.Olympia and pretended it till 1975. After having six Mr. Olympia titles, he officially retired from bodybuilding competition and decided to act in hollywood movies!  This is how we got our predator!

If you want to get trained like arnie, then you have to follow his workout routine and diet plans!

Arnold Alois Schwarzenegger

Born - 30 July 1947

Height - 6'2'

Weight - 235 pounds

Arms - 22'

Chest - 57'

Waist - 34'

Thighs - 28.5'

Calves - 20'

“Good things don’t happen by coincidence. Every dream carries with it certain risks, especially the risk of failure. But I am not stopped by risks. Suppose a great person takes the risk and fails. Then the person must try again. You cannot fail forever. If you try ten times, you have a better chance of making it on the eleventh try than if you didn’t try at all.”

Arnold Workouts routine,

For Monday/Wednesday/Friday

Chest

• Bench press : 4 sets x 6, 8 and 10 reps
• Incline bench press : 5 sets x 6, 8 and 10 reps
• Dumbbell pullovers: 4 sets x 10 and 12 reps
• Flat bench flies : 4 sets x 6, 8 and 10 reps
• Cable crossovers: 5 sets x 10 and 12 reps
• Dips: 5 sets, till failure

Leg

• Squats: 5 sets and 8, 10 x 12 reps
• Barbell lunges: 6 sets x 15 reps
• Leg extensions: 5 sets x 12, 14 and 15 reps
• Leg curls: 5 sets x 10 and12 reps
• Barbell lunges: 6 sets x 15 reps
• Leg presses: 5 sets x 8, 10 and 12 reps

Back

• Front wide-grip chin-ups: 5 sets, till failure
• Straight-leg deadlifts – 5 sets x 15 reps
• Seated pulley rows: 5 sets x 6, 8 and 10 reps
• One-arm dumbbell rows: 6 sets x 6,8 and 10 reps
• T-bar rows: 5 sets x 6, 8 and 10 reps

Calves

• Seated calf raises: 10 sets x 12 reps
• Standing calf raises: 8 sets x 12 reps
• One-legged calf raises (holding dumbbells): 5 sets x 15 reps

Forearm

• Wrist curls (forearms on knees): 5 sets x 10 reps
• Wright roller machine: till failure
• Reverse barbell curls: 5 sets x 10 reps

Abs

Continuous abs workout for half an hour,

• Leg raise
• Seated abs crunch
• Cable crunch
• Seated twist

For Tuesday/Thursday/Saturday

Triceps

• One-arm dumbbell: 6 sets x 6, 8 and 10 reps
• Close-grip bench presses: 5 sets x 6, 8 and 10 reps
• Barbell French presses: 5 sets x 6, 8 and10 reps
• Pushdowns: 5 sets x 8 and10 reps

Biceps

• Seated dumbbell curls: 5 sets x 6, 8 and 10 reps
• Barbell curls: 5 sets x 6, 8 and 10 reps
• Dumbbell concentration curls: 6 sets x 6, 8 and 10 reps

Shoulders

• Rear-delt lateral raises: 4 sets x 6, 8 and 10 reps
• Seated barbell presses: 5 sets x 6, 8 and 10 reps
• Cable lateral raises: 6 sets x 10 and12 reps
• Lateral raises: 6 sets x 6, 8 and10 reps

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

Arnie exercise tips,

• For effective pumping of muscles, try to do multiple sets training every part of the muscles with less gap between the each workouts.
• Go for variety of exercise. Try to do same sets with machines or manually using bars and dumbbells.
• Do not hide any muscles. Do exercise for each and every muscles. 
• Do sets with your gym mates, by competing with them and going for more weights than them.
• Have complete concentration on each muscle you workout.
• Split muscle workout throughout the week, like chest on monday, arms on tuesday like that!

Arnie Diet advice ,

• Eat 5-6 smaller meals per day.
• Eat 60 to 100gm carbohydrate per day after each exercising
• Have rest at least 3 days a week.
• Sleep 8 or more hours per day.
• Eat 30 to 50 grams of protein every 3 hours per day
• Eat 3 eggs per day.
• Avoid sugars.
• Use Protein shake supplements in between the workouts.
• Avoid unsaturated fats.

Arnie new movie in 2013, to add another leaf in his crown! Keep enjoying your workouts with him...!

THE LAST STAND