Mass building Biceps workout.!

On top is different biceps workout table.

Mass building Biceps workout.!    Workout #1

Barbell Curls 3x8-12

Incline Dumbbell Curls 3x8-12

Preacher Curls 3x8-12

Workout #2
Dumbbell Curls 3x8-12
Reverse Barbell Curls 3x8-12
Barbell 21’s 3x8-12

Workout #3
EZ Bar Close Grip Curls 3x8-12
EZ Bar Wide Grip Curls 3x8-12
Cable Rope Hammer Curls 3x8-12

Workout #4
Straight Bar Cable Machine Bicep Curls 3x8-12
Incline Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12

Workout #5
Dumbbell Bicep Curl 3x8-12
Straight Bar Cable Machine Bicep Curl 3x8-12
Barbell 21’s 3x8-12

Workout #6
EZ Bar Cable Machine Close Grip Bicep Curls 3x8-12
EZ Bar Cable Machine Wide Grip Bicep Curls 3x8-12
Dumbbell Preacher Curls 3x8-12

Workout #7
Barbell Curls 3x8-12
Seated Dumbbell Curls 3x8-12
Dumbbell Hammer Curls 3x8-12

Workout #8
Barbell Curls 3x8-12
Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12




Biceps Brachii:

The biceps brachii is given the name biceps because it has two heads, and brachii comes from the Latin word for arm.
The short head of the biceps attaches to the coracoid process of the scapula. The tendon of the long head passes into the joint capsule at the head of the humerus, and attaches on the scapula at the supraglenoid tubercle.
Distally, biceps attaches to the radial tuberosity. The biceps also connects with the fascia of the medial side of the arm, at the bicipital aponeurosis.

Brachialis:
It arises from the distal, anterior half of the humerus and the intermuscular septa. It inserts into the coronoid process and tuberosity of the ulna over the elbow joint.

Pronator Teres:
It arises from the distal end of the medial humerous and the medial part of the ulna. From there is inserts into the lateral side of the radius.

Sorry god i disappointed you.

I guess all my blogger followers is gone huh, since i didn't really update much about myself. but today i am back to blogger because i feel sinful and shame for losing my faith in god.


When this semester i were hoping and planning for all the best thing that could be happen in my live - taking diploma in mass communication (1year) but Inti college lie to me that if i finish my cert in business i can take a 6month shortcut to mass communication course but when i finish my cert and i plan to change they didn't do as they promise to eliminate 6month of the course but they want me to study all over again including moral, history and bunch of crap. so the only way for me not to wasting my time is continue diploma in business for that i got no choice but taking the business course again. (i like business but the main reason that i don't want to take it is because of MATH and ACCOUNT. i am sucks in calculation, i try to learn but it is all going too fast in short sem) *i have been thinking is god planning this road for me?! or it is just the luck is not coming to me*


Most of my friend is good in counting so i could count on them when it come to test and assign but this sem they fail to deliver their promise to me that they will give the answer to me in the exam. they has been taking cert with me pass years and i always be the one who gave them the answer in exam hall since is more on management subject and theory. i admit that i quite fed up at first but then i realize i was putting too much hope on them until i didn't really focus on the counting subject aka math, accounting. *at this point i judge god for not helping me to get the answer for not giving me the intelligent to solve the question*


Everyone have their own fun time hanging out, playing online games, pub, clubbing or some cyber cafe and for me is training in the gym - BodyBuilding. i am very serious about my training and my food intake for i believe my hard work will all be worth at the end of the day #GettingMyDreamBody. This is one of my way of releasing the stress because i could put my anger on the bar.! this is what happen today, i was walking to gym as usual and after my training when i was walking back home the rain started to fall the day before i has just been through my math test paper 2 and i don't have enough time to finish the paper due to late entering the class cause by heaving rain and big storm and wind as well. i lose my faith in god that time because this is the only chance for me not to failing the paper. after my test paper my mood is is extremely low and i plan to have a running session and the rain start to fall again. i always believe that when a person been through a real bad time/luck and all of a sudden the good luck will come back to you but not this time. after the rain stop i ran about 10 round down my apartment just to release my anger and asking god why me.?!!!!! why all this shits happen to me?!!!! -i judge god once again. back to the part for today morning when i walk back home the rain start to fall, in the same time my friend was calling me for a hang out, they already reach the place and want me to come right now. WET is the only word i could describe myself at that point of time, so i change my cloth and rush to met my friend. we been hang out like 1 hours plus and i learn some accounting method from my friend (have to study it no matter how much i hate it because my test paper result is so bad.)


5pm - church. my friend come to fetch me and i was going to church with all the question on my mind  and i doubt god for not loving me like he did old time. and the incredible things happen next.. is when a girl walk on the stage and share is testimonial .. she has a kind of sick that will cause her to dead if she didn't go to surgery, she been through a surgery before at her age 13 but at that time the cold blood in her brain is not as danger as this time. and she was staying at foreign country that time, she plan to fly back to malaysia since she know that she have to come back to have the surgery but doctor didn't approve it because it will be very danger her (air pressure of the flight.) but praise lord she fly back to malaysia safety. and her parents was praying to god and have so much faith in god that her daughter will be safe, the surgery got it own risk it might cause her blind, coma, lost memory, lost his ability to move. when she step into the surgery room she said : i am not going to lie, i really do feel scare but i believe in god. her surgery is end earlier than the predicted time and her family members is around her and she could recognize all of them that means miracle is happening to her. before she end his testimonial she said this "When god throw a problem to you, he knew you could overcome it, this is why he pick you. Do not question god, why me instead be bless because god know you can do it and make you be the chosen one"


In that moment i realize i was such a fool for judging god and losing faith in him is for he is the one who sacrifice himself on the cross to wash away my sins and shame. My tears start to drop and i feel so sorry for betraying god i shouldn't doubt him at the first. i pray so hard for god forgiveness and i sing with my soul for i believe he will still loving me no matter what i did. 

 God i feel truly sorry for what i done, what i did. i will return to you. lead me, encourage me and make me stronger in you i believe nothing is impossible! thanks god, i love you my god, my lord.!

is a copy from others, but this is very interesting so i share it. :)

1. Guys hate sluts.

2. "Hey, are you busy?" or "Are you doing something?" ~ two phrases guys open with to stop from stammering on the phone.

3. Guys may be flirting around all day but before they go to sleep, they always think about the girl they truly care about.

4. Before they call, guys try to plan out a little about what they're gonna say so there aren't awkward pauses, but once he's on thephone he forgets it all and makes it up as he goes.

5. Guys go crazy over a girl's smile.

6. Guys will do anything just to get you to notice him.

7. Guys hate it when you talk about your ex-boyfriend or ex love-interest. Unless they're goin for the let-her-complain-to-you-and-then-have-her-realize-
how-wonderful-and-nice-you-are method.

8. A guy who likes you wants to be the only guy you talk to.

9. Boyfriends need to be reassured often that they're still loved.

10. Don't talk about your guy friends to your boyfriend.

11. Guys get jealous easily.

12. Guys are more emotional than they'd like people to think.

13. Giving a guy a hanging message like "You know what?!..uh...nevermind.." would make him jump to a conclusion that is far from what you are thinking. And he'll assume he did something wrong and he'll obsess about it trying to figure it out.

14. Guys are good flatterers when courting but they usually stammer when they talk to a girl they really like.

15. Guys hate asking parents for money to buy girls presents. So they come up with ideas like saving their lunch money for a week. But it never works because guys are always hungry so they end up asking the parents for money anyway.

16. Girls are guys' weaknesses.

17. Guys are very open about themselves.

18. It's good to test a guy first before you trust him. But don't let him wait too long.

19. Your best friend, whom your boyfriend seeks help from about his problems with you may end up being admired by your boyfriend.

20. If a guy tells you about his problems, he just needs someone to listen to him. You don't need to give advice.

21. A usual act that proves that the guy likes you is when he teases you.

22. Guys love you more than you love them if they are serious in your relationships.

23. Guys will brag about anything.

24. Guys use words like hot or cute to describe girls. We rarely use beautiful. If a guy uses that, he likes you.

25. Guys think WAY too much. One small thing a girl does, even if she doesn't notice it can make the guy think about it for hours, trying to figure out what it meant.

26. Guys seek for advice from girls not other guys. Because most guys think alike, so if one guy's confused, then we're all confused.

27. Any guy could write out a rulebook or advice book for flirting, but no guy can write out a book about relationships.

28. Try to be as straightforward as possible.

29. A guy has to experience rejection, because if he's too-good-never-been-busted, never been in love and hurt, he won't be mature and grown up.

30. If the guy does something stupid in front of the girl, he will think about it for the next couple days or until the next time he spends time with the girl.

31. No matter how much guys talk about asses and boobs, personality is key.

32. Guys learn from experience not from the romance books that girls read and take as their basis of experience.

33. Guys worry about the thin line between being compassionate and being whipped.

34. If a guy looks unusually calm and laid back, he's probably faking it and is spazzing inside.

35. When a guy says he is going crazy about the girl, he really is. Guys rarely say that.

36. When a guy asks you to leave him alone, he's just actually saying, "Please come and listen to me."

37. Guys don't really have final decisions.

38. If a guy starts to talk seriously, listen to him. It doesn't happen that often, so when it does, you know something's up.

39. If your best guy friend seems to avoid you or is never around when you're with your boyfriend, he's probably jealous and likes you.

40. When a guy looks at you for longer than a second, he's definitely thinking something.

41. Guys like femininity not feebleness.

42. Guys don't like girls who punch harder than they do.

43. A guy has more problems than you can see with your naked eyes.

44. Don't be a snob. Guys can be intimidated and give up easily.

45. Everything in moderation. Put on makeup, wear perfume. Just not too much.

46. Guys talk about girls more than girls talk about guys.

47. Guys hate rejection, but they hate being led on even more.

48. Guys really think that girls are strange and have unpredictable decisions and are MAD confusing but somehow are drawn even more to them.

49. A guy would give his left nut to be able to read a girl's mind for a day.

50. No guy can handle all his problems by his own. He's just too stubborn to admit it

51. Not all guys are assholes. Just because ONE is a jackass doesnt mean he represents ALL of us.

When you have passion in it, you don't need motivation.!

简单的事情重复做，你就是专家；重复的事情用心做，你就是赢家。