LEG MUSCLES HAMSTRINGS (BACK THIGH) & WORKOUTS

Hamstrings (Back Thigh)

Muscle Name

a) Biceps Femoris Long Head
b) Biceps Femoris Short Head
c) Semitendinosus
d) Semimembranosus

Workout

a) Leg Curl
   1. Seated Leg Curl
   2. Standing Leg Curl
   3. Laying Leg Curl

LEG MUSCLES QUADRICEPS FEMORIS (FRONT THIGH) & WORKOUTS

1. Quadriceps Femoris (Front Thigh)

Muscle Name

    a) Rectus Femoris (Interact of the femor bone)
    b) 3 Vastii
         i) Vastus Medialis
         ii) Vastus Lateralis
         iii) Vastus Intermedius

Workouts

1. Squat
2. Front Squat
3. Leg Press
4. Leg Extension
5. Lunges

GLUTES WORKOUTS

1. Stiff-leg Deadlift
2. Cable Back Kicks
3. Machine Hip Extension
4. Floor Hip Extension
5. Back Bridge
6. Cable Hip Abduction

 Please don't do all of these in one day

ARMS WORKOUTS

BICEPS

1. Barbbell Biceps Curl
2. Dumbbell biceps curl
3. Preacher Curl
4. Hummer Curl
5. Incline Dumbbell Curl
6. Reverse Barbbell Curl
7. Concentration Curl
8. High Pulley Machine Curl

TRICEPS

1. Cable Push Down
2. Cable Reverse Push Down
3. Dumbbell Kick Back
4. Triceps Dips
5. One arm Dumbbell Over-head Triceps Extension
6. Dumbbell Over-head Triceps Extension 
7. Barbbell Over-head Triceps Extension

Please don't do all of these in one day

LEGS WORKOUTS

1. Free squat
2. Barbbell back Squat
3. Barbbell Front Squat
4. Dumbbell Squat
5. Hack Squat
6. Leg press
7. Barbbell Lunges
8. Dumbbell Lunges
9. Leg Extension
10. Seated Leg Curl
11. Laying Leg Curl
12. Standing Leg Curl
13. Cable Adductions
14. Machine Adductions
15. Sumo Squat
16. Standing Calf raises
17. Seated Calf Raises
18. Toe Raises
19. Stiff-leg Deadlift 

Please don't do all of these in one day

BACK WORKOUTS

1. Pull-ups
2. Dead-lift
3. Lat-pull down
4. Bent over Barbbell rows
5. Bent over dumbbell rows
6. One arm dumbbell rows
7. Sited rows
8. Pull-over
9. Dumbbell Shrug
10. Barbbell Shrug
11. Machine Shrug.
12. Back Extension

Please don't do all of these in one day

CHEST WORKOUTS

1. Decline Bench (Barbell) Press
2. Decline Dumbbell Press
3. Flat Bench (Barbbell) Press
4. Flat Dumbbell Press
5. Flat Dumbbell Flys
6. Incline Bench (Barbbell) Press
7. Incline Dumbbell press
8. Incline Dumbbell flys
9. Cable cross-over flys
10. Pec-flys
11. Push-ups
12. Parallel Bar Dips

Please don't do all of these in one day

HIGH GLYCEMIC INDEX FOOD

These fruits are high glycemic index food these are increase your blood sugar label very fast and increase body fat percents.

1. Banana
2. Jack fruit
3. Water melon
4. Sapodilla (chico)
5. Mango
6. Grapes
7. Custard Apple

BODY FAT PERCENTAGE RECOMMENDATIONS

Women
Age	Underfat	Healthy Range	Overweight	Obese
20-40 yrs	Under 21%	21-33%	33-39%	Over 39%
41-60 yrs	Under 23%	23-35%	35-40%	Over 40%
61-79 yrs	Under 24%	24-36%	36-42%	Over 42%
Men
Age	Underfat	Healthy Range	Overweight	Obese
20-40 yrs	Under 8%	8-19%	19-25%	Over 25%
41-60 yrs	Under 11%	11-22%	22-27%	Over 27%
61-79 yrs	Under 13%	13-25%	25-30%	Over 30%

COMPONENTS OF FITNESS

There are 5 Components of Fitness

1. Muscular Strength - (The ability to perform brief number of contraction in a short of time.)

2. Muscular Skeletal Endurance - (The ability of the muscle skeletal system to perform contraction for an extended period of time without fatigue.)

3. Cardiovascular Endurance - (The ability of the heart and blood vessels to supply oxygen, nutrients, remove metabolic waste products for an extended period of time without fatigue.)

4. Flexibility - (The ability to maintain the joints in their complete range of motion.)

5. Body Composition - (The ratio of fat mass to fat free mass"Lean body mass")

RANGE

Fat% Normal range

Male - 15 to 20
Female - 20 to 25

GLYCEMIC INDEX

The body breaks down most carbohydrates from the foods we eat and converts them to a type of sugar called glucose. Glucose is the main source of fuel for our cells. 

The glycemic index measures how fast and how much a food raises blood glucose levels. Foods with higher index values raise blood sugar more rapidly than foods with lower glycemic index values do.