Wednesday, April 9, 2014

How Hrithik Roshan got fit for Krrish 3

We’ve seen him dance, act, sing in his movies but one thing that remains constant are his good looks, charming personality and definitely his fit physique. But Hrithik too had his low point after a back injury which left him bedridden for months. Now, he is back in the game with an even better looking body (drool!) especially created for his upcoming film Krrish 3. We give you his diet and fitness secrets – all you need to know – in this article.

How it all started

After his back injury, Hrithik was on bed rest for months and gave into his cravings for muffins, cookies and cigarettes quite often. ‘I was smoking three packs a day. I had been smoking for the last two-and-a-half years now; everything was just going the wrong way. I knew that if I didn’t put a stop to it now, it was going to take over my life. That was going to be my downfall.’ After realising that he could not play a superhero with a waist of 91 cm, Hrithik decided to hire Kris Gethin as his fitness trainer. He wanted to inculcate fitness in his lifestyle and not just get in shape for a particular role. He chose not to opt for crash diets either. ‘I’d done that before in my life. I’d gotten into the best shape. [Then] I’d go back to all the wrong ways, eating chocolates and letting myself go. I knew that this wasn’t just getting into shape for a character. This was something I wanted; it had to be a lifestyle change. It had to be something that would last me all my life.’ (Read: How Hrithik Roshan transformed his body)

And thus began his training with Kris’s 12-week Body by Design plan. The results were immediate and dramatic. ‘I look at myself and I am amazed that something like this is possible. It was a twelve-week transformation, but we completed it in ten weeks. ‘I’m just amazed at the possibilities of the human body and how easy it was. There was no sacrifice. Everything just flowed. I was loving my meals. They were nutritious as well as tasty. I don’t think I can go back to ‘normal’ (if I can say ‘normal’) kinds of food again, where it’s just about taste and not about nutrition.’

How Hrithik trained

Hrithik followed the Body by Design plan which consists of three phases. The fundamental phase starts with basics of strength training to prepare your body for the intense training in the coming weeks. It involves isolation, compound and multimuscle movements to work the muscle to its full capacity and separate development from one muscle to the next, which helps create a toned appearance. (Read: Kris Gethin’s Body by Design workout plan)

The second or the momentum phase focuses on strength and muscle development to add density to the muscle because the denser the muscle, the more calories are required and burned to maintain it—this is when your body starts to turn into a calorie-burning machine.

The last phase or DTP (Dramatic Transformation Principle) is highly intense and really pushes your limits a notch higher. It is an advanced level – though the exercises are simple, they place a distinct stress on your muscles that will push them to produce previously unimaginable results. And Hrithik is certainly a living proof of this workout plan.

Due to his knee injury and slipped disc, Hrithik did a lot of CrossFit and functional training along with the DTP plan. After 10 gruelling weeks of hard work and dedication, his body was transformed to what it looks today. (Read: Hrithik’s body was transformed in 10 weeks)

What Hrithik ate

Any fitness regimen is incomplete if one does not eat the right food at the right time and Hrithik made pretty sure he did not make this mistake of not eating right. He hired Marika Johansson as his diet consultant. The very first change he had to make was to have frequent smaller meals rather than three large meals. In order to make sure he ate nutritious food, she came up with unique recipes like protein muffins and healthy meatballs which Hrithik gorged on while filming Krrish 3. (Read: Hrithik Roshan’s diet secrets)

He ate 7-8 meals in a day, each of which consisted of very simple food in the right ratio. His meals had good protein sources (chicken, beef, egg whites, fish and protein shakes) and good carb sources (brown rice, sweet potatoes, oats, whole wheat pasta). He also consumed healthy fats such as omega oils and nuts. (Read: Exclusive: Hrithik’s Krrish 3 diet recipe)

All in all, Hrithik did put in a lot of efforts to get into this shape and the results are wonderful. Now that you know his fitness secrets, you too can follow this path of getting healthy and fit the right way.

John Abraham’s fitness secrets

While John Abraham is gearing up for his next release Madras Cafe, we caught up with his fitness trainer Kris Gethin who tells us how he is transforming John’s physique in a mere 12 weeks. Read on to find out what the actor is doing to get back in shape after a long hiatus of eight months from the gym.

John is already a very fit actor. How are you making him fitter?

I wasn’t willing to work with John for precisely this reason in the first place but when I revisited him several months ago, he told me he hadn’t trained in the past 8 months and that he was completely out of shape. I did not believe him and asked him to let me have a look at what his body looked like. And honestly, when I saw, it seemed as if the guy had never picked up a weight in his life. So I knew it was going to be a challenge for me to get him back in shape, and that’s why I decided to work with him. The current look we are working on is an athletic appearance which is lean, appealing and will add versatility to his career.

Could you tell us about John’s workout regimen?

kris training johnJohn predominantly trains four times a week. Each session is about 45 minutes long and is extremely intense in nature. We follow a training style called Y3T but include my own training style called DTP every third week. But he does cardiovascular exercise twice a day, every single day for about 30 minutes.

What diet does he follow?

John’s diet is specified for his blood type and body-type but mostly consists of egg whites and fish for protein. In addition to this, he gets his carbohydrates from brown rice, sweet potatoes and oatmeal. He eats fibre-rich food in the form of mixed greens like asparagus, broccoli, spinach, cabbage, lettuce, cucumber, tomatoes, etc. in a salad and the dressing used is vinaigrette, soy sauce or sugar-free syrups.

Does John ever cheat on his diet by indulging in desserts or junk food once in a while?

Not at all! John does not cheat on his diet ever. Both of us believe that a diet does not involve any cheat days, if those are there, it is not a challenge. What we are trying to achieve here is many years worth of results in several months and John is aware of this – there is no room for any cheating.

Is this workout for a specific role for a film?

john working out with krisNo, John is training to get back in shape. He’s been fit for most part of his life but this was the worst phase for him as far as fitness is concerned. He wasn’t eating well, had been dealing with a lot of stress and workload, and not working out. But he understands he has to be fit in general for all his movies but more so, to feel more confident, stronger and better about himself.

How long will it take to see the results of this workout on John’s physique?

With my clients following my programme, I guarantee results in just 12 weeks. So, by the end of August, his body will be completely transformed into a lean, athletic physique that he is known for.

The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals.
------------------------------------------------------
Monday: Chest and triceps

Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.

4. Cable crossovers-
2 sets of 15, 12 reps.

Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.

3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.

Tuesday: Back and biceps

Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.

4. Hyper-extensions-
3 sets of 18, 18, 18 reps.

Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and abs

Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.

Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.

2. Leg raises-
3 sets of 25, 20, 20 reps.

Thursday: Legs

1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.

2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.

3. Lunges-
4 sets of 15, 12, 10, 10 reps.

4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.

5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.

Friday: Shoulders/biceps
or triceps superset

Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.

2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.

3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.

4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.

Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.

2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps

If there was one actor who was destined to be an action hero it was Mark Sinclair Vincent, known to legions of his fans as Vin Diesel. While most new fans would associate him with The Fast and Furious franchise, his breakthrough as an action hero actually came a year before the first Fast and Furious movie with in the sci-fi thriller Pitch Black where he played a highly skilled predator called Richard B Riddick. As the fourth movie in the instalment Riddick hits the theatres in the USA on September 4 and in India on September 6 we look back at the fitness regime of one of Hollywood’s favourite action stars.

Unlike most other actors who bulk up specifically for movie roles, Diesel has always had a formidable physique going back to the days of his youth when he was a bouncer in one of America’s edgiest cities – New York. ‘I was a bouncer for ten years in New York City,’ he told Men’s Health. As a bouncer, he had to train not to look good but to be tough enough to keep troublemakers away. ‘I look formidable,’ Diesel accepts. ‘I have dangerous bones in my body.’ It’s what gives him what he calls the ‘dark, dangerous streak.’ Of course, this training for self-defence helped him construct a frame that few Hollywood actors can dream of competing with.

Training secrets

Diesel used weight training techniques influenced by old-school bodybuilding which focusses on maintain muscular mass. This includes sudden switches to activities like fight training and free-running which strips the body of any extra fat. His regime has changed over the years. ‘At this stage in my life I’m trying to tweak out every body part,’ he says. ‘When I was younger I was trying to gain as much weight as possible. Now I focus on each body part to define it. I shock the muscle with two sets of powerlifting and then go into higher-rep sets afterwards.’ He even turned to yoga and Pilates to stretch out the muscle and hopefully this will get rid of the notion that these exercises aren’t for real men! Other than Vin Diesel, find out more about how other Hollywood hunks stay in shape.

The Vin Diesel Workout

According to Hollywood Celebrity Workouts, he does weight lifting on alternate days which involves different body parts:

First he warm-ups on treadmill by doing a light jog for 5 minutes to get the blood flowing.

Monday (Chest and shoulders)

Barbell or dumbbell bench press – 4 sets X 5-6 reps
Incline dumbbell fly(no more than 30 degree angle) – 3 sets X 10-12 reps
Regular push ups – 2 sets X failure*
Dumbbell shoulder press – 3 sets X 6 reps
Upright row – 3 sets X 8 reps
Side lateral dumbbell raise – 3 sets X 10-12 reps
*Training to failure refers to doing as many reps of an exercise as humanly possible until the muscles can’t take it anymore and even a single rep is not possible.

Wednesday (back)

Deadlift – 3 sets X 5 reps
Wide grip cable row – 3 sets X 8 reps
Bent over dumbbell row – 3 sets X 10 reps
Pull ups – 4 sets X failure
Friday (arms and legs)

Incline dumbbell curl – 3 sets X 8 reps
Standing hammer curl – 3 sets X 10-12 reps
Triceps rope extension – 3 sets X 8 reps
Close grip push ups – 2 sets X failure
Leg press – 3 sets X 10 reps
Lunges – 2 sets X 8 reps(per leg)
Standing calf raise – 2 sets X 13 reps
We can see that Diesel’s regime consists of old school techniques which includes weight training on alternate days and cardio exercises like swimming and biking and also yoga and Pilates on the other days. You can also read about how Chris Hemsworth, Hugh Jackman, Kellan Lutz and Henry Cavill got ripped for their respective roles.

The Vin Diesel Diet

His diet consists of a mix of food items from all nutritional groups including protein, multivitamins and omega-3 fatty acids. To reduce the fat intake he looks to get his carbs from fibre, veggies and fruits. There’s also lean beef (about 500g a week), eggs (considered by many to be superfood), chicken and sweet potatoes. Of course, he follows age-old tested regime which needs you to eat instead of three meals, 6-8 smaller ones a day!

Diesel’s regime is without a doubt one of the old school ones, but it’s there to remind us – there’s no shortcut to achieving that dream body. You have to earn it the hard way!

Simple Changes Make All The Difference

What would you say if I told you that your level of “self-discipline” might not be quite “up to snuff” when it comes to building a lean and muscular body? Before you answer, consider this: no matter whether you’re an elite body builder or a “couch potato,” you still have the same amount of self-discipline.
How is this possible? The difference lies in which habits you’re disciplined to.
An elite bodybuilder is disciplined to working out regularly, eating frequent and nutritionally-dense meals, taking quality supplements, and getting plenty of rest. All of these habits propel him towards his goal of gaining muscle and losing fat. On the other hand, a “couch potato” is disciplined towards his habits of watching endless hours of TV and stuffing down as much junk food as his artery-plugged heart desires. See what I mean?
My point is this: everyone is already disciplined to their current habits. The real breakthrough comes when we can alter our habits to push us towards our desired goals!
But you first must set a specific goal! Question: Right this second do you know what your current physique goal is? If not, how are you ever supposed to attain it? Good question, right?
So here’s the first part of your weekly “assignment.” Write down your specific physique goal and the date it will be accomplished by.
Example:
I will gain 5 lbs. of muscle and lose 5 lbs. of fat by – let’s say December 1, 2012.
(Grab a pen and paper and actually do this. C’mon – you want results don’t you?)
Next, identify and write down four of your “bad” habits that are keeping you from your physique goal.
Examples:
Skipping meals because I don’t take the time to prepare healthy meals during the week.
Hitting the snooze button on the alarm clock in the morning until it’s too late for me to get in my morning workout.
Forgetting to take my supplements at the correct times during the day.
Robbing my body of sleep by staying up late watching the boob tube / surfing the net. (Could this have something to do with that snooze button problem?)
Now it’s time to replace these “bad” habits with “good” ones by identifying and writing down four new habits.
Examples:
Spend one hour on Wednesday and Sunday nights preparing healthy meals to eat during the week. (Try freezing meals in advance.)
Be asleep by 10 PM each night so I can get the rest I need to recuperate from my work outs.
Skip hitting the snooze button so I can make my workout before work each morning.
Create a supplement schedule so I can “check-off” each time I take my supplements.
Once you have completed writing down your new habits, hang them somewhere where you can read them everyday. (Otherwise you will slip back into your old habits in a day or two.)
You will experience tremendous resistance (from yourself!) when trying to develop your new habits. Warning: It’s not easy. Good habits are hard to form, but easy to live with. Bad habits are easy to form but hard to live with. Remember that successful people do things that unsuccessful people aren’t willing to do.
It will take you one month to form a new habit, but once it’s “ingrained” it feels more uncomfortable not doing the activity than doing it.
Remember how uncomfortable it was when you first started working out with weights? But soon this discomfort turned into pleasure when you started becoming stronger and more muscular? Believe me, the same thing happens when you stick to new habits!
Start your new habit list now, and make the commitment to those habits that will pay you in rich dividends for years to come.
Yours for a Lean Body,
Lee Labrada

Your Lean Body Coach™

In this article you will learn how to you can make new gains in muscle mass using the 5 sets of 5 reps natural bodybuilding workout.
The first plateau breaking method that I introduced in this site was my favorite 10 sets of 10 reps natural bodybuilding workout. However, like all natural bodybuilding workouts, if used for too long the body adapts and then bodybuilding progress comes to a screeching halt. Today, I want to discuss another popular method for breaking plateaus called the 5 Sets of 5 Reps Method. This method has also been used in bodybuilding circles for years for the purposes of breaking through plateaus and accumulating new lean muscle mass. The inventor of this method, according to what I have read from various sources, was no other than former Mr. Universe Reg Park who was Arnold Schwarzenegger’s bodybuilding idol and inspiration. Reg used this method quite successfully back in the fifties and sixties.
The way that the 5 sets of 5 reps natural bodybuilding workout works is by improving the connection between the central nervous system and the muscles.

In order for muscles to contract the brain has to send them a signal to do so. For this signal to reach the muscles, it has to travel through the central nervous system. When you train with heavy loads that only allow you to perform around 5 repetitions, for instance, you are training the body to become more efficient at recruiting more muscle fibers in order to move the weight. This is what is called improving your neural connections and this is the way in which strength increases. The perfect time to implement this method of training is following a high volume phase like the 10 sets of 10 reps. Why is it important to train for strength after a high volume phase? Because this sort of training offers the following benefits:
1. The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.
2. Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis. In other words, the actual protein content of the cell increases as well as the thickness of the muscle filaments. However, in this phase, strength gains come first and hypertrophy later.
3. Since your body’s recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation abilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through.
Not unlike the 10×10 natural bodybuilding workout, the goal of the 5×5 routine involves doing 5 sets of 5 reps, using the same weight. At first, you won’t be able to do 5 repetitions for all 5 sets but once you do, then it is time to increase the weight. The perfect weight to select is one that allows you to perform 5 reps for the first set and perhaps even the second. The third, fourth and fifth you may fall back to 4 reps and on the last one perhaps all you can do is 3 reps.
Is there a need for more exercises once you do the one for 5 sets of 5? I like to do an additional exercise using the 5×5 method to ensure that the muscle has been stimulated from a couple of different angles.
Now let’s take a look at my recommended 5 sets of 5 reps program.

Day 1 Chest & Back (Monday/Thursday)
Modified Compound Triset #1:
(Rest 60 seconds after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest 60 seconds and go to exercise #3. After 60 seconds of more rest start again with exercise #1. Continue this pattern until all three exercises are done for the prescribed amount of sets. That way you rest 3 minutes in between sets of the same exercise but save time).
Incline Bench Press 5 sets x 5 reps (60 second rest)
Wide Grip Pull-up To Front (Palms facing you) 5 sets x 5 reps (60 second rest)
Weighted Rope Crunches 5 sets x 5 reps (60 second rest)
Modified Compound Triset #2:
Chest Dips 5 sets x 5 reps (60 second rest)
One Arm Dumbbell Rows 5 sets x 5 reps (60 second rest)
Lying Leg Raises (with small weight in between feet) 5 sets x 5 reps (60 second rest)
Day 2 Shoulders & Arms (Tuesday/Friday)
Modified Compound Triset #1:
Upright Rows 5 sets x 5 reps (60 second rest)
Close Grip Bench Press 5 sets x 5 reps (60 second rest)
Preacher Curls 5 sets x 5 reps (90 second rest)
Modified Compound Triset #2:
Rear Delt Rows 5 sets x 5 reps (60 second rest)
Triceps Pushdowns 5 sets x 5 reps (60 second rest)
Incline Hammer Curls 5 sets x 5 reps (60 second rest)
Day 3 Legs (Wednesday/Saturday)
Modified Compound Triset #1:
Squats (alternate one set medium and next set wide stance) 5 sets x 5 reps (60 second rest)
Lying Leg Curls 5 sets x 5 reps (60 second rest)
Calf Raises 5 sets x 5 reps (60 second rest)
Modified Compound Triset #2:
Leg Press 5 sets x 5 reps (60 second rest)
Stiff Legged Deadlifts 5 sets x 5 reps (60 second rest)
Calf Press 5 sets x 5 reps (60 second rest)
The longest these routines will take you is 60 minutes if you keep to the prescribed rest periods.
Bodybuilding Diet Advice
In order to benefit most from this routine, remember that you have to nourish yourself! Weight training provides the spark for muscle growth while food provides the raw materials required for making bodybuilding gains. For more information on which type of diet to follow, please take a look at my Bulking Up Rules for the Natural Bodybuilder article.
Bodybuilding Supplements
A good supplementation program is imperative in order to recover and make the best possible gains from such a demanding bodybuilding program. Please take a look at my Bodybuilding Supplementation Basics article, my Creatine Monohydrate Basics article, and my Preserve Lean Mass With Glutamine article.

Word on Rest and Recovery
Don’t forget that muscles grow when you rest, not while you are at the gym. Therefore, make sure that you get your 8 hours of sleep or at the very least 7 hours each night and make up any lost sleep over the weekends. Not meeting your sleep requirements on a consistent basis leads to sleep deprivation, a condition which besides creating constantly low energy levels, promotes a hormonal environment that increases the muscle destroying (and fat depositing) hormone cortisol and lowers your muscle producing hormone testosterone. For more information on how much sleep you require, how to determine if you are sleep deprived, what steps to take in order to ensure a good night’s sleep, and finally, the maladies caused by sleep deprivation, take a look at the articles below.
The Sleep Cycle
Learn what the four phases of the sleep cycle are and how much on the average you should be sleeping each night for maximum results.
4 Guidelines To Ensuring A Good Night Sleep
Learn 4 guidelines that you can follow to ensure a good night sleep.
8 Maladies Caused By Sleep Deprivation
Learn what the top 8 maladies caused by sleep deprivation are.
Conclusion

Well, here you have a great companion to the 10 sets of 10 reps bodybuilding workout or any other high volume program that you have been following. If you are ready to change your high volume workout routine for a lower volume one, give this program a try and provided that your nutrition, supplementation and rest are in order, then it will not fail to give you the bodybuilding gains that you are looking for.

Bigger Biceps in Minutes

Bigger Biceps in Minutes

Stop wasting time with the same outdated arm-curl routine you've been using for years. We've found three better--and faster--ways to build sleeve-busting muscle.

3 Things You Don't Know About Your Biceps

1. The visibility

of your cephalic vein, which crosses your biceps, has nothing to do with how many curls you can perform. To make this vein pop, you need to drop your body fat below 15 percent. Don't be surprised if the vein is more pronounced on one arm than the other: Genetics also play a key role in determining its prominence.

2. Under a microscope, some muscle fibers look pinnated, or feather shaped. But the biceps's long parallel fibers give them the ability to bulge. This means that devoting just a little attention to your biceps, especially compared with other muscle groups, goes a long way toward making them grow.

3. The average guy's biceps are composed of about 1 pound of muscle. For both of your arms combined, that's just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups.

Close-Grip Chinup
Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.

Dumbbell Biceps Curl

Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.

If your elbows move forward, you're cheating. Keep them pointing down.

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YO! YO! HoneY SingH..........................!!!!!!!!!!!!!!!!

♛ Temptation Reloaded - Live in Malaysia on 15th February 2014. ★ Shahrukh Khan ★ Madhuri Dixit ★ Rani Mukherji and Yo! Yo! Honey Singh | #yoyo #TemptationReloaded

★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ YO! YO! HONEY SINGH ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★ ★

★★★★★★★★★★★★★★★ Temptation Reloaded ★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★★ Temptation Reloaded

YO! YO! HoneY SingH Zee cine awards

YO! YO! HoneY SingH

?!!

!!?

YO! YO! HoneY SingH

YO! YO! HoneY SingH is getting the best singer award........
YO! YO! HoneY SingH is getting the Zee cine awards and giving me Best International artist of 2013

And YO! YO! HoneY SingH Says to his Fan's Thanx all my fans who voted for Zee cine awards and giving me Best International artist of 2013

oohohoh
YO! YO! HoneY SingH

Kothe Chadh lalkaru - Haryanvi mp3 song

Kothe Chadh lalkaru - Haryanvi mp3 song
Here the Best Songs.........

Downloading Link 1

Downloading link 2

Rakhwan Kotta Kulbir Jhinjer

Rakhwan Kotta Kulbir Jhinjer

Rakhwan Kotta Kulbir Jhinjer
new album _ Rakhwan Kotta = Kulbir Jhinjer

all videos and songs are coming soon.

Watch this video

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Download this video

Rambo Ranjha Punjabi movie

Rambo Ranjha Punjabi movie Trailer

Jazzy B, Garry Sandhu, Parul Gulati, Yograj Singh, Rana Ranbir, Rana Jung Bahadur, Gopi Bhalla

Cast and Crew
Banner: White Hill Production, Speed Surya Films
Language: Punjabi
Genre: Action, Comedy

Star Cast: Jazzy B, Garry Sandhu, Parul Gulati

Singers: Jazzy B, Garry Sandhu

MAY 16

Download this video here

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