HOW TO START

1 Visit our office.
2 Select your scheme.
3 Start to build muscle and burn fat.

If you still have problems, please let us know, by sending an email to admin@fitnlife.com . Thank you!

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Mon-Fri 9:00AM - 8:00PM
Sat - 9:00AM-8:00PM
Sun - 10.00AM-8.00PM

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1A SEATED CURL

SETS: 3 REPS: 12 REST: 0 SEC.


Sit on an incline bench or seat with a backrest holding a dumbbell in each hand. Keeping your upper arms against your sides, curl the weights simultaneously, rotating your wrists outward so that your palms face you in the top position. Hold the top position for two seconds, squeezing your biceps, and take three to five seconds to lower the weights on each rep.


1B DIAMOND PUSHUP

SETS: 3 REPS: 20 REST: 60 SEC.


Get into pushup position but place your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with abs braced, lower your torso until your chest is just above the floor and then press back up.


2A HAMMER CURL

SETS: 4 REPS: 8 REST: 0 SEC.


Hold a dumbbell in each hand with palms facing your sides. Keeping your upper arms against your sides, curl the weights at the same time.


2B NEUTRAL-GRIP TRICEPS EXTENSION

SETS: 4 REPS: 12 REST: 0 SEC.


Lie back on a bench or the floor holding a dumbbell in each hand with palms facing each other. Press the weights over your chest and then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps. Extend your elbows. Keep your elbows facing the ceiling the entire set.


2C BICEPS/TRICEPS STRETCH

SETS: 4 REPS: HOLD FOR 30 SEC. (EACH SIDE)


Place the palm of one hand on a bench, box, or other low, flat surface with your fingers pointing toward you. Lean away to apply a stretch and hold it for 30 seconds. Now reach your arm overhead and bend the elbow. Gently pull your arm behind your head to stretch your triceps for 30 seconds.

TOP

A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.

I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.

When, while the lovely valley teems with vapour around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image.

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