here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.


Tuesday, May 28, 2019

Get Shredded For Summer Using These 5 Tips

So you want to get shredded for summer?
I don’t blame you, it is a great feeling walking shredded on the beach with girls miring your physique and guys wishing they had your physique. The time to start cutting and getting shredded is now. The more time you have the more successful your journey to get shredded will be.

There seems to be a lot of information to get ripped, cut and shredded on the web and most of the times these articles you read are complicated and more geared towards pro bodybuilders on steroids,  but in this article we are going to keep it dead simple. Any guy can follow these tips to get shredded and actually accomplish it.
I am going to be honest the reason why most guys are not accomplishing getting shredded is that it is too hard. It is hard to stick to your diet, do your cardio and training for a long period of time.
If you follow these tips below on how to get shredded I guarantee you will accomplish it. You will have to follow these tips and we are giving this information that has helped guys just like you to get shredded out for free, so take advantage of it and be the one of the hundred that is ripped to shreds on the beach this summer!


Protein and carbs have the same caloric value (four calories per gram) but behave very differently in your body. Protein is rarely used for energy and plays an important role in elevating your metabolism. In contrast, carbs that are not used for energy are readily converted to fat and have a much smaller effect on your metabolic rate. Also, eating carbs causes a more significant rise in insulin levels than protein and insulin inhibits fat burning.

Simply lowering your carb intake and raising your protein intake by the same amount is often enough to produce significant fat loss.


To lose fat, you need to eat less. Opinions vary but I  suggest you need to create an energy deficit of about 500 calories per day. While you could do this by weighing and measuring your food and then reducing the size of your meals, you can achieve the exact same result by simply eating one less meal a day.

Try replacing any meal of your choice with a scoop or two of whey protein. The protein will preserve your muscle mass and pump up your metabolism, BUT provides very few calories.


For some reason people have this idea in their head that in order to get shredded they need to perform high rep training. The truth is that it’s not your training that gets you shredded, it’s your diet.
When in the gym stick to the traditional 6-12 rep hypertrophy range. This will ensure that you don’t lose any muscle mass or strength, not to mention you can still focus on overloading the muscle. Additionally, you will experience a greater testosterone release from this type of training which as we know is crucial to a successful cut.
Having said that, you can still get plenty of volume in by performing 4-5 sets rather than the usual 3-4. As a result you will be maximizing the tension on each muscle group while still overloading the muscle.
This type of training, believe it or not, will also burn more calories and pump up your metabolism – so you’ll be shedding fat around the clock.
Finally, just because you are cutting doesn’t mean you can throw compound exercises out the window. You should still be focusing on squats, deadlifts, bench press and other multi-joint exercises. Perform these at the beginning of your workout when your strength and energy is the highest then use isolation exercises at the end to finish the muscle off.
Remember, compound exercises will cause you to release the most testosterone, burn the most calories around the clock and hold on to the most strength and muscle mass.


Strength training is essential during a shred; it preserves your muscles mass and therefore prevents your metabolism slowing down which is something that often happens when you cut calories. However, strength training itself is not a great fat burner – unless you take steps to make it so.

Rather than rest between sets and waste half your workout time doing nothing, superset everything to increase the energy expenditure of your training session. Agonist/antagonist (e.g. push/pull) supersets work great, as do upper body/lower body supersets. If you superset everything, you’ll get more work done in the same amount of time and that adds up to faster fat loss.


Adding ten minutes of jump rope a day to your current schedule means doing just over an hour more exercise per week which will speed up fat loss without adding more workouts. Do this 10-minutes first thing in the morning, last thing at night, or any time you can find ten minutes.

Make the commitment to doing 10 minutes of jump rope each and every day for 30-days and, combined with the other shedding tips in this article, you’ll be rewarded with faster fat loss.

Getting shredded might not be easy but it’s not impossible either. Yes, you’ll have to make a commitment to eating clean and training hard but if you do, you’ll soon be looking good for the summer.

If you want six-pack abs and not a beer keg belly this summer, make sure you start putting these tips into action today!


Monday, May 27, 2019

3 Month Muscle Transformation Workout Plan: Beginners - bodybuilding110

Back in the day you had rippling abs, vascular arms and a barrel-like chest. Or it might have been the athletic shape and sexy curves that brought you those second glances.

Either way, we’re here to get that back for you.

In just 3 months you’ll have dropped a jean size, ditched the excess weight and built your confidence higher than you ever though imaginable. If larger muscles or an athletic physique is what you’re after; you’re in the right place.

Whether it’s to improve your appearance and ramp up performance. If it’s to boost muscle mass, fitness or simply just to be confident in your beach clothes…

Truth No. 1: Muscles Grow With Big Lifts In The 8 to 12 Rep Range

Some people like to take a high-volume approach to muscle growth, insisting that challenging, high-rep sets flush the muscles with blood and trigger new growth. Other lifters are monogamous to big-weight lifts, clinging to the fact that to-the-brink sets will build the most muscle, even with very few reps. The middle ground, however, works for everyone — if it’s done right.

Jimmy Peña, MS, CSCS, a Los Angeles–based fitness expert, insists that the greatest gains in muscle come to those who stick to the most proven rep range for muscle growth — eight to 12 reps. “This is the range that is most known, physiologically and anecdotally, to elicit muscle growth,” he says.

Amazingly, there are still debates in fitness circles about which exercises should be used to build mass. Some argue that the greater the variety of exercises, the greater the stress placed on your musculature, the greater your growth in the long run.

“That’s ridiculous,” Peña says. “You can always add variety with single-joint moves, but if gaining mass is your primary goal, you need to stick to bread-and-butter, compound exercises like the bench press, squat and deadlift. Forcing multiple muscle groups to work in concert against progressively heavier resistance is the way to go, period.”

Applied Truth: In this program, you won’t ever perform a set with less than eight or more than 12 reps. Because this is the optimum rep range for hypertrophy — your main goal these 12 weeks — it makes no sense to deviate from it for novelty’s sake. Also, single-joint movements will be a rare find. Major lifts comprise the bulk of the exercises here.
Truth No.2: Add Little Weight Increments

This is one of the biggest mistakes that gym novices make, adding too much weight, too soon. Adding too much weight to what you can lift before your muscles have had enough time to develop and grow stronger, will only increase the risk for injury.

Making small weight increments to your lifts (or even isolation movements) will allow your body to grow and adapt to progressive overload. This is one of the most basic ways to grow stronger and bigger.

Truth No. 3:Training To Failure (And Beyond) Is Required

One of the most misguided gym practices is stopping a set at a certain number when you clearly had more in the tank. Almost every time you see a prescribed rep range, in this magazine or elsewhere, the goal is to hit failure at that number. Failure is the point at which you can no longer perform reps with good form on your own. So if you bang out 12 reps when you could have done 15 or 16, you’re missing out on a slew of anabolic benefits.

“The key for any set that is based on a particular rep or rep range is to select a weight that causes you to fail at that particular rep,” Peña says. “Weight selection is of paramount importance to this program and just about any other. Hitting failure at these rep ranges triggers the pathways in your body where growth occurs. Going with a weight where you can complete more than 12 reps will instead move you more into the endurance-building zone.”

You can also get additional hormonal benefits by adding key intensity techniques to your sets. Extending sets by lowering the weight and continuing to perform reps after initial muscle failure, also known as drop setting, is one easy way to squeeze even more growth-inducing intensity into your workouts. Another way to build mass fast is by taking short, calculated breaks to take advantage of your body’s rapidly replenishing, explosive-energy stores so you can continue for a few more reps. This is known as rest-pause training. Variations on both techniques will be used in this program.

Training to failure, and beyond, causes additional damage within the muscle bellies which, when paired with proper nutrition, is the ideal environment for exponential growth.

This is the muscle transformation plan for you.

Monday – Chest and Triceps
Tuesday – Back and Biceps
Wednesday – OFF
Thursday – Shoulders, Traps and Forearms
Friday – Quads, Hamstrings and Calves
Saturday – OFF
Sunday – OFF

Chest and Triceps Workout

 Bench Press – 3 sets of 6-10 reps
Incline Bench Press – 3 sets of 6-10 reps
Weighted Dips – 3 sets of 6-10 reps
Dumbbell Flyes – 2 sets of 8 to 15 reps
Dumbbell Pullovers – 2 sets of 6 to 12 reps
Standing Tricep Cable Pushdowns – 4 sets of 6 to 12 reps
Seated Two Arm Dumbbell Extension – 3 sets of 6 to 10 reps

Back and Biceps Workout

Deadlifts – 4 sets of 5 to 10 reps
Pull ups/Weighted Pull Ups – 3 sets of 6 to 15 reps
Dumbbell Rows – 3 sets of 6 to 15 reps
Seated Cable Rows – 3 sets of 6 to 12 reps
Barbell Curls – 4 sets of 6 to 12 reps
Concentration Curls – 3 sets of  8 to 15 reps

Shoulders, Traps and Forearms Workout

Military Press – 4 sets of 6 to 12 reps
Seated Arnold Press – 3 sets of 6 to 12 reps
Power Side Laterals – 3 sets of 8 to 15 reps
Reverse laterals – 3 sets of 8 to 15 reps
Power Shrugs – 3 sets of 5 to 10 reps
Wrist  Curl Over Bench – 2 sets of 10 to 20 reps
Static Barbell Hold – 2 sets for maximum time

Quads, Hamstrings and Calves

 Squats – 4 sets of 6 to 15 reps
Leg Extensions – 3 sets of 8 to 20 reps
Leg Curls – 3 sets of 8 to 15 reps
Romanian Deadlifts – 3 sets of 6 to 12 reps
Seated or Standing Calf Raises – 4 sets of 6 to 20 reps

Friday, May 24, 2019

How To Get Big Arms – My 6 Tips

Are you unsatisfied with your arms? Are they weak, flabby, or scrawny? Do you want big, lean arms and do you want them now? While it's impossible to achieve any sort of muscle growth instantaneously, with hard work and smart exercise strategies, you can start seeing noticeable results in as little as a few weeks to a month.

Tip 1 – Train In All Rep Ranges

People often ask "Should I do low, medium, or high reps?" when they should really be asking " When should I do low, medium, and high reps?"

You see, a bodybuilder who wants bigger arms needs to stimulate those bi's and tri's with a variety of stimuli in order to maximize growth from various components of the muscle tissue itself.

An athlete like a weight-class bound fighter should focus primarily on doing low rep stuff with a high repetition speed to maximize power. A bodybuilder should do that and do sets that maximize time under tension to maximize cross sectional area of the muscle.

As a general rule of thumb, for maximizing arm size, spend about one-third of your training time doing low reps, one-third doing moderate reps, and one-third doing higher rep sets. This will ensure that you provide your arms with various types of stimulation, thus causing muscle growth via a variety of mechanisms.

Tip 2 – Hit 3 Exercises Per Muscle Group

There’s no benefit to hitting 10 exercises for biceps and 10 exercises for triceps.
If you’re lifting heavy and maintaining the right intensity there’s no way in hell you’d be able to make it to the 6th exercise, let alone the 10th!

I recommend performing 3 exercises for your biceps, 4 sets a piece and likewise, 3 exercise for your triceps at once again, 4 sets per piece.
12 work set for your biceps per week and 12 work sets for your triceps per week.

I used to fear low volume, thinking there was no way I was doing enough to actually reap any tangible results – but once you’ve got your progressive overload and your rep range sorted
you’ll soon see it’s a matter of exertion and workload as opposed to pure volume which many newbies fall into the trap of.

Tip 3 – Apply Progressive Overload Each And Every Workout

There should be no guess-work when it comes time to hit your barbell bicep curls, trying to remember the weight you’ve lifted previously is a recipe for diaster.
Record your lifts so you know what you need to do the following workout to beat your prevous record.

Supplements, ridiculous training protocols and broscience tips won’t help you get big arms, but progressive overload will.
How can you apply progressive overload?

In short you must increase the tension on the targeted muscle group (in this case your biceps and triceps).
Increasing tension can be applied via an increase in weight, an increase in reps or an increase in time under tension (reduction of rest periods etc.)

Check out my guide on how to apply progresisve overload here.

Tip 4 – Focus On The Mass Movers

In order to get big arms you need to focus on the big lifts.
The barbell bicep curl is the king for adding mass and strength to the biceps, meanwhile the close grip bench press and weighted dip are the key to adding
Strength and size to the triceps.

There are a TON of arm exercises out there, none of which can apply anywhere near as much stress on the muscles as these.
Think about it – when performing a barbell biceps curl we’re able to curl anywhere up to 150lbs ~ this obliterates the biceps, forcing growth.
Meanwhile, the over the bench one arm dumbbell concentration curl, often performed with a dumbbell around the 15lb mark cannot and will not replicate
the stress of the barbell exercise.

3 exercises is all you need per muscle group, so focusing on the big, key movements is important – no need to throw in every variation of curl, pushdown and kickback.

Tip 5 – Don’t Superset

If you’re rushed for time on a particular day then supersetting may very well be the way to go.
If you’re supersetting a bicep exercise with another bicep exercise or a bicep exercise with a tricep exercise (opposing muscle groups) in an attempt to force your arms to grow you’re going the wrong way about it.

Because my triceps are stronger I train them second, if my biceps were stronger and more dominant I would train them first.
Weak points always come first.

Tip 6 – Keep Your Rep Range Low ‘N’ Consistent

Studies have proven that the 4 – 6 rep range is the optimal rep range to build both muscle size and strength as a natural gym-goer.
Benching, deadlifting and squatting in the 4 – 6 rep range is relatively straight forward, however when it comes to performing your arm exercises in this low rep range many guys begin to
disregard form entirely just to move the weight.

If you’re cheating on your form you’re wasting your time.

Your form comes first.

No swinging on your bicep exercises, with a brief contraction at the top of each repetition.
No flaring of the elbows on your triceps exercises with a brief lockout and contraction at the top of each repetition.

Provided you’re able to maintain good form you should be aiming for 4 – 6 reps per set.


Wednesday, May 22, 2019

The Push/Pull/Legs Routine for Best Muscle Gains

Mass-Building Basics

Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. Push workouts include chest, shoulders and triceps. Pull workouts take care of back and biceps. While leg workouts cover quads, hamstrings and calves.

The reason it works so well is that it places more emphasis on multi-joint compound exercises than on isolation-based exercises. Don’t expect set after set of pec deck and preacher curls in this program. The main reason for the majority of these workouts being comprised of compound exercises is exercises like barbell bench press, squats and deadlifts offer the most ‘bang for your buck’. They involve multiple muscle groups and allow the most room for progression of reps and weight. This means more growth for you.

Putting It All Together

The basic premise of any push, pull and legs programme will always be similar, but there will be subtle differences for those just getting started in the gym to those who have been slinging iron for years.

The first major difference between the beginner program and the advanced program is the addition of training days. The advanced trainer will be training two days on and one day off, which allows for increased frequency of hitting body parts, leading to more opportunities for growth and recovery.

 A Sample Push/Pull/Legs Split Routine

Here’s a great sample workout plan that is well structured and properly balanced; and it’s sure to give you exceptional results…

Workout 1 – Push

Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10

 Workout 2 – Pull

Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10

Workout 3 – Legs/Abs

 Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15

The sets listed are your work sets. Always warm up properly first in order to prepare your body for the heavier work, and to help prevent injury. However another advantage of this split routine is that fewer warm-up sets are required as training each exercise/body part warms you up for the next.

Monday, May 20, 2019

Best Isometric Shoulder Exercises For Strengthening the Shoulders

For a layman, isometric exercises might sound like it is something extremely difficult and advanced. Well, let me break it down for you. Basically, if the position of the joint involved does not change and the engaged muscle movement also remains minimum during the exercise, then it can be termed as an isometric exercise. An isometric exercise is done to enhance strength and is an important constituent of any strength-training program. 

Isometric shoulder exercise

However, there are some things one must remember before they dive into a full-fledged isometric routine:

a) They are very limited when it comes to the target region. Thus, doing just one isometric exercise is not suitable. You must incorporate different exercises to target different parts of the same region.
b) In case you wish to increase your speed, this is not really for you as these exercises are performed in one specific position. It enhances your strength, not your speed.
c) Isometric exercises can be seen as beneficial for certain health conditions like Arthritis, Blood Pressure, etc. However, you must consult your doctor before you start with these exercises.
d) An isometric exercise involves contracting the muscles, but does not involve changing the length of it. It is usually done with an immovable object.
e) An isometric exercise has the capability to work on muscle groups you thought were impossible to train.
f) Isometric exercises, though mostly done with an immovable object, can also be done using your body weight making it extremely convenient.
g) Isometric exercises have also been seen to help in weight reduction. You will have to choose exercises properly, but weight loss is a definite possibility. 

Isometric External Shoulder Rotation

External rotation exercises are great for strengthening an injured shoulder.

First, you will want to find yourself a wall doorway to execute this exercise. When you find yourself by a doorway or wall, let your arm hang down with your elbow bent at a 90-degree angle.

For the external rotation, place the top of your wrist, neutral, up against the wall or doorway. From there, exert force towards the wall without moving your shoulder. When you do this you are able to contract the shoulder muscle without pain or discomfort.

You will want to use 20-80% force when pushing against the flat surface. Anything higher could still hurt your shoulder, depending on the severity of the injury.

Isometric Internal Shoulder Rotation

An isometric internal rotation exercise is very similar to the external exercise. You will be doing the same thing, but opposite sides of the wrist.

So, find your doorway or wall again, but for this one, it may be easier to use a doorway. Now, instead of placing the top of your wrist on the flat surface, place the bottom of your wrist against the doorway. Keeping the 90-degree angle with your elbow and arm to your side, exert force from the bottom of your wrist against the doorway.

You should feel the contraction of your whole arm and shoulder muscles and for best results, follow these moves up with 10 reps and hold each rep for 5-10 seconds.

 Isometric Shoulder Abduction

If you are following along, you should have a satisfying feeling in the muscles of your shoulder.

Shoulder abduction and internal rotations are no different. The shoulder abduction, very similar to the previous exercises, will incorporate the elbow instead of the wrist. So to do this, bring your elbow to the 90-degree angle and instead of placing your wrist against the wall or doorway, place your elbow there.

With the same concept in mind as the exercises before, perform the isometric exercise by exerting force from your elbow, against the surface of the wall or doorway.

Again, very similar to our previous moves, but very effective when preventing unnecessary pain when contracting the shoulder muscle.

 Isometric Elbow Rotation

Now, for this internal rotation exercise, you will want a pillow or folded up towel.

Place that item between your thorax and elbow. If you don’t know what your thorax is, it is that center bone you feel in the middle of your chest between your sternum and neck.

Now, with your item in place, contract and exert your elbow in towards your thorax. Once you got this down, repeat for 10 reps for a 5-10 second hold on each rep.

A simple, yet effective exercise that will strengthen your shoulders without further injury.

Isometric Shoulder Flection

Sometimes, the exercises you’ve never heard of can be the most effective and fun!  With a flection exercise, it’s as easy as one, two, and three.

Here is how the move works. First, place your arm along your side, and your elbow at a 90-degree angle. Then make a fist with your hand and clench firmly. Now, place that firmly clenched fist against a wall, but don’t punch it! Slowly, exert force against the wall by pushing without losing your position.

Perform this exercise for 10 reps and again, 5-10 second holds on each rep.

Turn around and do it for me one more time!

 Isometric Shoulder Extension

Lastly, is the shoulder extension.

For this move, you will want to stand up against a wall. From there, place your elbow flat against that wall and start pushing. You will want to make sure you don’t push yourself off the wall!

You will feel the shoulder and triceps contract and without any pain.

Saturday, May 18, 2019

4 Quick Tips To Get HUGE Biceps

It’s one thing to have big biceps but it’s another to completely master them. Hard work will always be key but there are some tricks of the trade to help further push your biceps to brand new levels of insane size.  By making these recommendations who shows off four quick tips to help take that hard work up a notch so you can see even further improved gains. Check it out above!

Tip #1 Give Arms Their Own Day

Give arms their own training day. You heard me, their OWN day. This is the single most important arm training tip. Nothing will help you get big arms faster then training biceps, triceps and forearms together on their own day. The evidence from this approach is so overwhelming it deserves a little explanation.

There are many people who believe that they will be able to grow their biceps by simply adding them into the workout AFTER training their back and/or triceps.

This is simply not the case.

It is a FACT that the body parts trained first will always progress faster than those that are trained afterward. This is because as the workout progresses, you lose energy and as a result your output is reduced.

CRITICAL TIP: Start with your biceps first or have a biceps-only day and use Fat Gripz to see the fastest, biggest results for your arms!

Tip #2 Take a weight off

You have to load the barbell until it bends and then grunt like Sharapova with a megaphone to forge bigger biceps, right? Absolutely not. Rather than trying to reach your personal best with each rep, load the bar with weights you can comfortably lift 12 to 15 times, says Frost. Why? Each massive rep actually uses up testosterone, so push your body too hard and you’ll actually deplete your body’s best muscle-building chemical. Take a leaf out of Jason Statham’s training tips and don’t overdo it.

Tip #3 Always Train Arms with Fat Gripz or a Thick/Fat Bar

Only Train Arms With Thick Bars/Fat Gripz. Along with training arms on their own day this is probably the most important change you can make in your arm training. Using fat-handled bars is one of the most effective ways to develop maximum muscularity and strength. It develops big arms and levels of upper body power strength virtually incomprehensible to those who train only with regular bars...

Thick-handled barbells and dumbbells have been around for decades but you will only find them in very high-end professional training centers because they are so expensive! One thick-handled barbell can cost over $800 and thick-handled dumbbell sets can cost well over $10,000! If your gym does not have thick-handled bars (and it won’t) grab yourself a set of Fat Gripz ASAP.

Tip #4 Train Your Forearms

Train your forearms. No matter what your goal is, a set of big beefy forearms is always impressive and it completes your arms. It doesn’t matter how big your biceps or triceps are, if you have stick forearms you will still have small arms – that’s a fact.

The most effective way to build your forearms is to train with thick-handled barbells and dumbbells (see point #2 – if you don’t have access to thick bars grab some Fat Gripz!

Thursday, May 16, 2019

Target And Tone Your Entire Arms With These 5 Easy Exercises

Tank top season is just around the corner! And if you’re looking to showcase sleek, toned arms on the beach this summer, you've come to the right place. We're sharing our favorite workout for sexy shoulders and beautiful biceps!

1. Arnolds

Take two 5 to 10 pound dumbbells and hang them at your sides. Soften up your knees and engage your core. Curl the dumbbells up to shoulder height, turn them out and lift them all the way up over your head for an overhead press. Bring them back down to your starting position with controlled movement. This move engages your biceps, shoulders, and triceps. Do three sets of 15 reps each.

2. Bent Over Reverse Fly:

How to:

  • This move engages your rear delts, the muscles at the backs of your shoulders.
  • Bend your knees a little bit, and move the dumbbells outward in a flying motion until your arms form a straight line across.
  • It’s very important that your palms are facing your body and not each other.
  • Bring the dumbbells back down and repeat this motion.
  • Do 8-10 reps.
3. Field Goal Post

Bring your elbows up to just below shoulder height with one dumbbell in each hand. Open up your arms into a field goal position, stretching them back to activate your shoulder blades. From there, drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face. Repeat 10 times while keeping your elbows up and your core engaged. 

4. Overhead Tricep Extension:

How to:

  • Put your arms up above your head with a dumbbell in each hand.
  • Drop your hands down behind your head and slowly lift them back up.
  • This move is a double whammy on your triceps so you will feel the burn.
  • Keep your elbows close to your ears when repeating the motion, and, again, keep your core taught as you do this movie.  
  • Do 10 reps. 

5. Tricep push-up


Begin in a supported high plank position with knees on the ground. Slowly lower down toward your mat, bending your elbows back into 90-degree angles as you come down. Come back up and repeat 10 times.


Sample Text

Copyright © | Powered by Blogger Design by ronangelo | Blogger Theme by