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MessagePosté le: Mer 9 Nov - 07:46 (2016)    Sujet du message: George Selvie Jersey Répondre en citant

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There were a number of teams interested in Stephen Drew this offseason Ruben Yanez Jersey , but he said the decision came down to playing time.

"It was kind of crazy and I didn't really know where I was going to go," Drew said. "I know there were other teams out there. I knew there were others in the mix. For me, it all had to do with how I had to come back from the ankle injury. That was going into my free-agent year. I knew that meant teams wanted to see if I could still play.

"I needed the time to show them I could."

His decision came down to Boston or Oakland. He accepted a one-year, $9.5 million deal with the Red Sox.

The Cardinals couldn't offer Drew consistent playing time because they have Rafael Furcal under contract.

Orioles Plan For Santana To Reach Majors By Mid June - RealGM Wiretap

The Baltimore Orioles have presented Johan Santana with a plan to have him join their rotation by mid-June.

Santana, whose minor league opt-out clause expires on Friday Raphael Varane Jersey , has been shown a plan that could see him with Baltimore around June 18.

The plan includes one more extended spring training start, a start with Triple-A Norfolk and a start with Double-A Bowie on June 13.

"Ideally, the last outing would be six innings if the other club would cooperate," Buck Showalter told reporters. "If these three options work out, he'd be an option for us. It's one thing being able to get through it Pepe Jersey , it's another thing to have people evaluate whether it will work up here."

锘? This outline for a workout routine to build muscle has been devised for people just starting out in weight-training. It is simplistic in it's approach, which is also why it is very effective for building muscle mass.

The key to proper weight training is to establish a good foundation in which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy. Same thing with weight training.

Keep it simple. It is so much easier to focus effectively on a few tasks (exercises) than to spread yourself thin on many different ones.

This has been devised to follow for approximately 4-6 months Nacho Jersey , which at that time you can revise and edit the program to include other exercises and other approaches that a more intermediate weight lifter can use. But remember this, the more you know does not necessarily mean better results when it comes to trying to build muscle.

I have met very learned weight trainers who have been doing this for years but physically appear as though they don't put into action what they have "learned." It's not so much "what you know" as it is how you "put into action" what you do know.

Keep your routine simple, follow the suggested exercises (most have descriptive sheets that show you how to do a specific exercise) for approximately 6 months, and i guarantee you will start to build more muscle as a result.

Step 1. From the following muscle groups, pick two that you will be working out on day 1 of weight training.


Day 1 _________ and __________

Then for day 2 Nacho Fernandez Jersey , pick two different muscle groups.

Day 2 _________ and __________

Finally, day 3 will include the last two muscle groups.

Day 3 _________ and ___________

Here is your three day weight training routine. Monday, Wednesday, Friday is good or maybe Tuesday, Thursday Mateo Kovacic Jersey , and Saturday. The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Your week may look like this:

Monday: back & chest
Tueday: cardio
Wednesday: legs & shoulders
Thursday : cardio
Friday: biceps & triceps
Saturday & sunday ff

Step 2. Depending on which muscle groups you are training, pick 2-3 exercises for each muscle group from among the following list.


Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells


Dumbbell one arm lat row
Cable lat pulldown to front
Seated back row on machine
Bent over back rows
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)


Seated military press with bar
Seated dumbbell shoulder presses
dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises


Leg press
Leg curls
Leg extension
Stiff-leg deadlifts


Alternate dumbbell curls
Straight bar curls
Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls


Triceps extension (lying down) (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks


Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

Now plug each exercise into the appropriate spot on the next page to give you the whole week's routine. As a beginner, you only need to do 2-3 exercises per muscle group, but do them well, with intensity.

Doing two exercises with intensity and focus is better than doing 3-4 with little or no intensity. Feel free to change the grouping of exercises every 2nd or 3rd week or you can stay with the same routine for the .
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