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    425 views136 pages

    Body Builder Baniye PDF

    Uploaded by

    malik

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
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Rectus femoris (middle head) Vastus lateralis (outer head} Vastus medialis {inner tread Tibialis anterior 17 Back View Biceps brachii (outer head) Trapezius Triceps brachii Lateral head (outer) (front head) Medial deltoid (middle head, Posterior deltord (rear head) Teres maior infraspinatus Rhomboids Hamstrings ‘Biceps femoris (outer head) Semimembronosus (middle head) Semitendinosus (inner head) Hiotibial trace Calves Gastrocnemtus (outer head) Gastrocnemius {inner head): Soleus Bs kutubistan. blogspot.com 2 —_ 18 phe FURL UM aU Y peek tte Ute ~iix a\(Brachialis) 4 Cie 2 Sei th So Se erty neni ntl ed nev£ ss{Biceps)u¥1 ech ia Triceps yt Ute rte ISL wig lanl Pate ter WMATA LL LP trl eet ARES petal ale urialte bbe Se EL sYBiceps) pM PSE L VELL Pe! Jone KGL E Sub GRE Lips “sALG*(Biceps) UT Ste bien Cerri L Uri Plater Se trip RPE bile tlirg PEPE 2d ee eat HLL HS te ator /ie ee RLAE (Syerdsts) Sets (Scapular) LCi, wr (Biceps) OF tee tindn ur’ pL (Trapezius) tg 7 Lvs Cinta tg a8 feliz PeL(Fixator) pee te RE eich eB aL . i tet Bb tl enter iligh te guiobin Hi bet LcieSe rit pple the At wailercghe cyte ae feareE be Sxz bbb REPRE oH Lunt WpitlgE hie bbe ee incre iil tr fui tne HEF Bite eto Se ttvesl de (Latissimus Bereiisiu< oat Pectracts Major) Aut Stee)-ut -yir Pik re eh hiner be hts Ai BOWL ASE A lite GUE Klee Hew hoig Sl Sn yitu ian kutubistan. blogspot.com , is tebe fue pinpenAS Ue ene Uarentng® ee tintig batik Me Ue bin tet isle LUA ALAC L AL beta MAGAL GALES pi(Biceps)u*44 ever lel pla iret Jid brbne bE sigaiboliine nA VRE MT ¢U(Brachialig) 23 ath n tunity Alot Vr pee ee As wee dene utuIet tins kt Blas Keb Gy giponlebrdl duciti LEAH nen. <= dedusty Soldpusahe drisgerti -u > UEP es Sal 2d tng si Jeu urine ears bazectehrl LU Rt urbe U8 dee rey whe. $2 PLES Fie pa pte Sit BL EAL ee AM WE NES SUSE Seg OL ce LUN SIE edit ite AP Se kutubistan. blogspot.com 20 US roll iednil tet WL yg th Je pbk el Ui Ac Cu(Bieeps Bilder) iit ENP Neuse cL pha ret Nh pet eet OE Fu SL be aS dai nat sla we beet IAL Blo hich eby Pitt fi gles EG pewter Gutindnd eA td ke isbn ths Pac Pyle i fat BASEL oll A EEL Pinon Eee Ketel Suet) Fob Le ab SIR blasting ld Uiles utde As ot bina ete Sof aL Fé(Lever) 2G IL nil ke foe tie abe bgp ag ie FL WAers Baie tet La! CA LANL uel iB Fa Ue ne fet Ser ub MOB ie -< PE LOLLY ‘PF yfile ttl Sb-< ALeieseHunttwee bei Pg Peflibend LL Huy! wily head ehh Ag iui t tie dnc Hil id AL Geo Suda ph BE Mieasfada nl CLA. Schr otili adel AGGced. On en Boiled Pie sale Lele Fhe Seer thers ete OE eile tgs he tAel Sot Z BL ARES + JF DSbne dL kutubistan. blogspot.com F ae Nod Alte whbgigys eae jhe alpslees or egtiste Vel Samaigricn Chet tel sia Ure Cesut EEA ied tt oud nL Akad Pb Sue dronL Sted (Fulcrum At 2st! Unt tL iF A wine 2 Sndesu edrtued boa \25U(Resistance)=su4ue Unt code Lie ee tL (Fulcrum ety ie Sg title I kutubistan. blogspot.com 24 a. 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Sintugax gud Paghb- tee GubmlesbP ache PUK ae Oat ttt set SUNlF galas Seri Biot CoA gen tabs Ue pol(t BD rgsik oa 4 eb sblo gat foe eS iehed fez wee Feel Bef! wpb Lilo Bul mer rteeuPry igi Litete ular Teh Sey Pur to Sao Lethe WPS GEL uss le relke ut “= kutubistan. blogspot.com 25 op bE nL PL Bi Buy yl Laat EA LAL Sif Lol ie tr A Biss SSE Si Sui tt iiie te Gabe np Actin Reb Se GIS VUES a fh Sete SOT ei lesa Ltr L AMB0L L£ fin feos hohe MMe te etree aldo site ate Vobrg siuk BW iteierf Liew cle tes ute bday Eero tile Set tsi xc tl eo de ten? Phe i Su Bie fan pel ed EL EL FL beken ut 2 FS bhi ee LI bel hrLmmae Lina Pu Se FeLi hiHl cbcoty be Latte eM £ LASER E we by dhesat: ES erty Ga LL iutbunsolne babe? PAA SiS be Si eye Weert ke de Lets SREAP Set Sua sh Beene wl Sse edn lt Pubalecs Zhe Died FUSES BucArcrbic. PAWL el Ee LAA Shela rie whic Pf vee, Eales PML od SFG bao HE hee prt l AMER BL xf Gecede Lila te tM obo Fed tz. rink sftp nhs feted UZ FS Wea, “Ue bILE ee AAP bt uel bot tte bile wet uth mate ug ait Ake testy, BA bt kG Lot tts soot Wyzil won lt LIN La ew BRE nL af an At des fers er toda Dyn (bil Pe oS mir ie ; Ae ei SELT kutubistan. blogspot.com 26 we bail mz ue taA ie be bey s aN STorge Case lhe dr JA hae Fa oh ug bek lH Mand 268 Bbbisied Spite si2 i QAM urbl gosthE le baseeuil é Ll eng) phe ili lait sere As Serin LASSI EU wel Mie Ces ie eer eed nos Le AU aN a FN LAL hd ay updo Slug foml As hrivd Le steer up itis sah tlenetmte? Coe dete FST Wituruensatbe Lae aa baad SLi br he bal fee it fei a et thteiwi£ odd bof pale Ib A olt Bane, c oe dU Gute ees Sut i besik pasick oust realy > WAL PV Gh wpa Ph Ele Haider s cele (Vitamin-A) Gnu reo bene Wn fe tc Tt urs Pairs Fil ae ie lS BEE Umi Se thom de 2hPuLr Be Ato B12) G/L Sibiu AL w(Vitamin-B) sete etl tl (Aitkin {Sus Pua tely kutubistan. blogspot.com 27 Fur rdbsiedesiccL he ML Pie lry ot dsluge ital -UIL bet Web Ui TIlE thr Lk Uefeitz Hest bu (Vitamin-c) eV L RIEL Pi SL IL Sid ye Posey chs edb FB iL wees big ibayee Beeb Str tert oe, fle Feuer tel Gur BE Loe o(Vitamin-D) Lee tut ten oust. end ahs PLL ust MEE be Leuba inthis ali AUB EL AE Ut cbt dutug eid usd: ©. Lbs fi in SKF Ulet b> MEF EZ meer tus pit, “UL nefb£ loti (vitamin-) ole Sate Ah tell ong Ses ee utebes bin gGPL ~ehsthger ftw te Gard f Se Cel on Btn 2 utr g Ne Pe SRE AG A ee IAD AE both Aeelinl td nected Giri Ubinas Le AP bo SiAenng x7 Eater Ci fe ie ek la td Ai AUN Sau Fbvales be Fuel ra Rwy kutubistan. blogspot.com os boL tsi Saat bun bn PAL besa A SF bain f engl Arie wn tiae wt 3 WY 2 ee A bts 6 blr 6 fi, -4 gh 9 Bur 7 wALs 12 2 AA ve 10 a 13 Fel ae dgA gb ee tae PikeL ule! Pits gO p Lwin th Aas Ppe fad ni 2isn Abe! uate re Laue LLL a bie Se tebe “ep dutlene i tomibi biel O11 eae trea utile ite - www.iqbalkalmati.blogspot.com : ffemseid lary 37 bor yt RMI ol PB A ne bel UP ey” ete SAben til Ue AUPE Bho ie be Ie See Athos LCP th ri AB ee Ahn en? Wit TRL I ea Te UE pet eee tlS np JG LA GB te ch eunc Ob Usb Pina A Bot de stl tae ale treet ial BE LenS th HAL ee bee iyi ele ted pete do EGov Gur d de Glen L Bree See Lot CSPI Oe Sin BAe I EE ie Fob LsVoxniitic Si dey Matistenther nt Bhe2bh Soe NGL Soe te eeBle Wierda eed Me glee! BU eBoy BB ARLE Jae LE RIPE thy se OWL AN aw EL Litrttep eosin di Le ete Nile Be ie Pelle EMAL Je Ele Live fos Hind Bipe a tO AG es be beet Ze wt eure bin eene be Se ee Wied Segh TFL alten ie IAL oA Se See SU Fi sce Ky WL Bethe 2 tee unt abe but bine OFM At aie Luss Syebe kutubistan. blogspot.com www.iqbalkalmati.blogspot.com ; ffemseid lary 38 Jia SRI LiL shee thie Aue ie Sh Bafa tibia FAY or ain buf LigiL ol Urb Eiko Wotan toes Leginu Suig tie Mo fa he fie tle Behr teh e wc ne sedwif2dwgil tl nate phgewe big Pel bu POLS KEE te FL bipele Ug Du tha wy —e leh elie Aig inka inale Bae iy ai Aue 2 G26, tains ieis20u- 6195.4 Lyle 6129 pies BA Le ag BIL BAM irk AT Seta bh ed Siew h tant ed deg dinetl Me yt Signet ee ws eV Eben Galdfutin Bee hed OME i AWE Sl ce aR ca Nt cia al iS -< °C utubistan, blogspot.com camara! THE STRONG BODY >= Shoulder Work-out Major muscles exercised * SHOULDER (Deltoxis) Antenar deltoid front) Medial deltond middle) Posterior deltoid (rear) ‘The exercises on these wo pages show effective exercises for the shoulder (deltoid) muscles, For general maintenance, perform 2-3 sets of 8-12 reps; for gaining strength anid size, perform 4-5 sets of 5-8 reps using heavier weights. J Seated lateral raise v° & I Ina seated position with dumb-bells at your thighs, ae contract the front, middle and rear deltoids and a ll the weights Up directly to the side, 2 Continue so the ull-flexed shoulder position, with the weights hivher than pe Mer evel Siowly everest KUtubistan. Front dumb-bell raise 1 Hold dumbbells in front of thighs. 2 Slowly pull one of the weights to the full-flexed shoulder position, The weight should be above your head. Lower weight to starung Position, slowly, Now, pull the opposite weight up. Bent-over lateral raise | 1 In a bent-over position, with knees bent pick up dumb- bells. 2 Slowly pull dumb-bells up laterally to a horizontal | arm mosition Cancentrare on using a pulling motion - d@ blogspot.com »s2posion, www.iqbalkalmati.blogspot.com : ffemseid lary I Seated, hold dumb-bells asin diagram and slowly press one dumb-bell to an extended arm position. 2 Slowly lower weight fo start position. Repeat with opposite weight On an incline bench, take an overhand grt ‘hell (kauckles up) with the bar just above vi pull the bar up to the full-raise position. Slowly wer to stant position. ateral cable raise ~ Behind-the-neck press 1 While seated, rést the barbell on your upper back. 2 ‘Slowly press the weight up toa full-arm extended position. Lowerthe weight back to start position, Using a one-handled cable, hold handle in front of the igh. 2 With a powerful, controll: “re ie muscles pull the weight up KUtUB ight). Complete desired reps. Repo. ‘chin at shoulder heigl. «arm position, Slowly STRONG BODY —_— — Leg Work-out Major muscles | exercised Ta usc Butoces: = Glurwals: | Thigh (Quudricep Back of thigh Hotibial track Cal Supurvncitus Sabetis Ankle tlesiiesrextorsies ‘These two pages show same effective ky ex wn | general muintenunce, perlorm X- strength, and size, perform 4- heavier w 1 With barbell resting on uppes back. start with feet pointing out, sighily wider than shoulder-widih, and head upright. 2 Slowly lower until thighs are paral in a squat position. Press back up to start position, bast avid besuinicine pase kutubistan. Hack squat | Stindd on a hacks | 2Slowly lower down | UP to the start position Front squat |B Resta free-weight barbell on the front of the shoulders. 2 | | Lower ii down until you reach w parallel thigh pusition. | Presc hack sn ta the unciah? mnsition, Repeat Reminber | blogspot.com spins. uprigh. ith feet apart. rest a harbell an the trapezius muscle. 2 fer into lunge post then press back up-to start on. curl the bench for support. 2 Shuvty pull the weight up as tw the buttocks as poxsitic, Retuirn tuistart. extension -grips. and start ing on the machine: At- Knee position Then. press the weight hack to the start position, Repeat Avoid bouncing. as this may eau ind plac behind you for wapper:. 2 Pall up 10 a locked-our log positor | rough a full range : seated position, slightly lean back with vour upper Dit cme? meee et Steers ct ae ee oe kutubistan. blogspot.com = === 43 THESTRONGB Stomach Work-out Bent-knee sit-up Major muscles exercised WAIST Fi i STOMACH Obhigues Visiuemiaals The exercises on the tollowing tv pages show sume vt th 1 [1c on the floor, wi feck. and (wes held firm by a low chaie/bench, 2 Slowly fF knees: allow the abdominals te contrict Bent weave 6 shape. s swuist muscles, Reps EL ap (0 9 fitness (beginners should si 2 cts of ep and do the lifting. Repeat as necessary. Torso twist | Bent-over twist 1 Stand with your feet shoulder-width apart. your arms | | | Stand with fect a stride apart, upper body parallel te the outstretched or with a pole resting on the shoulders. 2 | | floor, arms and knees slightly bent. 2 Pull both arms in a Twist from side to side (feel the oblique muscles stretch). | | twisting mot reverse this process t0 the equal numbes eichet Paar ober of reps each side ‘kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay na trom a hip-fhekoechair, with your te on the arm pads. 2 Slowhepull vour knees ut chest, Return tostart Slowly curl upto sitting position, concentrating on pulling cit doin muscles. Return to sar Pog | ees bent aver a bench: ull citys towards knees in T Bie on padded surface, hands behind heal. 2 asurling mssion | | Bievele | dumb-bellga elt hand ‘lowly lowepo a cornfirt- 1 Stand with knees fleved, a L Lic on padded! surtin and rght hand behind hea extended, 2 Tn an alternating eveling sequence. pull.ane teams,” Kutubistan. blogspot.com syie"r wie e, hands behind neck and both kegs | Asm Work-out | Major muscles exercised | BACK OF UPPER ARM Triseps Brachi FRONT OF FOREARM UPPER ARM. | Estemor carps risalis longus. Hractonsradialis. | Exwensie carni rigialis brevis Extensor carp ulnaris ‘Flexor arp y * ulnar a comfortable dumb-bell weight held overk “These 1wo pages show good exercises for gaining strengshy your extended right arm, left handon your hip. 2 Si lower the weight to a comfortable position bebin ‘Then press back-up to the start position. After comple: size‘and shape in the arms. Choose 2 exercises for eacharm area, Do 2-3 sets of B-12 reps for a general work-wat 4S sets of 5-8 reps with heavier weights for strength und size, | | your desired reps, repeat to the other side Alternate Dumb-bell curl | Concentration cust | 1 Stand with a light dumb-bell in cach hund. palms and right arm flexed at 2 slowly up toward: buck down t alternate feft and, | r 1 Sit on the end of a bench with a dumb-bell in sour met hand and-the back of vour arre resting aa your right 2 Slowly curl the weight up towards your ches: ; = slowly lower to start position hare i s e chlor KUtUbistan. blogspot.cOM orecrrinns wah ictus lwww.iqbalkalmati bell weight, rest the hacksof your upper curling bench. 2 Starting from the top. slowly lower the weight «@ fullearm extension, Pull hack up he start position. the elbows as a pivot point. press the weight down Se arms bent and a palms-down grip onthe bar. 2 thearm isextended. Return tothe stari:thivequals | doven grip, arms extended full-flexed position. Avuid swit ing oa your hack with your head and feet on u bench, 2 4 \ a palms-up grip-on a barbell (comfortable weight) and | | 1 Sit on hd it straight up-with arms locked. 2 Slowly ki ih | gon your thighs. 2 Skowiv | ht behind head towards the foo sition. Avoid swinging testa. kutubistan. blogspot.com =~" ¢ end of bench with a palms-up grips on a www.iqbalkalmati.blogspot.com : pfem ele hay THE STR Back work-out | Major muscles | exercised UPPER BACK REAR SHOULDER Vrupesius, Peterorseials | | Infraspinatus Khombosdy Teres minor MIDDLE BACK Latissimusdorsi: | LOWER BACK Posterior delta ‘The following two pages shove the most ellevtive exercises | for gaining strength, sive and shape in the back. ora | general muuntenance work-out, do 2-3setsut N12 reps: Ef srenath and size, do 4-5 set of $8 rep wth heat weights | Wide-grip lat pull-downs to the back | isi doa’ besick wera bur sith the padded rolls. arms extends atid h wade. palms-down grip, 2 Pull the bar feck touching the hase NG BODY | Good-morning exercise 1 Stand with a fight barbell resting across upper buck (Ae your neck), with knees slightly bent, 2 Bend your hips and slowly lower your trunk downwards to # parallel position [yeh the floar. Slowly pull back 10 the start pesition ‘One-arm dumb-bell row d and one knee resting on a bench. 3 dumb-bell in the epposi arm extended, 2 Slowly pull the dumb-bell up as high 9 the side as pessibic Retum (© start position, repeat all desired reps beter 1 Stand with one hy “kutubistan. blogspot.com ——-—_—— across a hi ighs and pelvis supporte ded acrors chest. 2 Slowly Hang from a chin-up bar ith.a huge arm and back msition, Avoid swinging yperextension machine, with heels, upper id by the padded rolls. army far as possible. Pull up to horiznatal position ider-width, in a relaxed Jower your lppper torso do I witha grip slightly wider han | and arms cxtended 10 Siton a cable row machine back inte vour stot m1 1 Rend over and pick up a weighte ath grip, lose pa Rewim hic ty che ( I Hold a weighted barbell ac palms-down grip. hands together. 2 position with feet crowed. 2 contraction, pull te the chin-uyy e with Knces bent. feet supported: fp the handles, 2 Pull the handles avoid leaning hack, Return te high and the bar clese'to you tsiart ‘ross your thighs, with a Pull thabar up te vour oul ku" Kutubistan. blogspot.com lwww.iqbalkalmati. blogspot.com THE STRONG BODY Chest work-out | Bench press Chest (Pectoralis major ‘Chest Exercise Guide Te develop maximal chest strength and size, perform each of the following exercises with the elbows out away from your sides. This brings the chest muscles into full play. A wide grip will work the outer chest, a narrow grip the inncr chest. J Lift the bar off the support racks to the locked-out arm Position; inhale, 2 Slowly lower the bar until it iyst touches chest. Press the weight back up w start position without [ arching back} exhale, Incline press 1 Using an incline board with either a barbell rack of 5 spotter, hold the bar in the upright positiog, arms locked = inl Light. 2 Slowly lower weight until it touches your chest. | | Press back up to start position, concentrating on keeping \ Wy / the weight in am arching movement back towards the a ‘Use lighter weights due to the incline. kutubistan. blogspot.com a bench with bent knecs, holding two-dumb-bells, above your chest, 2 Bending elbows, slowly lower down fo sides. Return ro start. 1 Start in an upright position on the bars, with arms locked full out, 2 Lower in a controlled manner, being careful not lo bounce at the bottom pasition. Press back to the start withachest contraction, elbows out. yer bur back and head on a bench with one dumb-belt t above your chest. 2 Lowe the dumb-bell the head with a slow, even- mwemant yraction Push-up 1 Start with hands slightly wider than shoulder-width, arms locked full-out, feet together and head up, 25lowly lower your body down until your chest tauches the floor, Push vour arms un and return to start position, keeping the floor. Pull the weight back up kutubistan. blogspot. COM P#t # required, Wrhis exercise). www.iqbalkalmati.blogspot.com : pfem ele hay 51 kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : phenste Laney kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : emtiele ehildaheybleil be POLL Che IS Wisi ceil ti SA tndtete! pene pi See these ete ee Seba Fe eae ie bh PSL ee be IE EL ple een Sule UA gee up eb le HSE eda Silt ets Ce Datu h tetas! dlevle ther ibg te dees ne bu fea L diet HNL te Fase vbepe Air welt kutubistan. blogspot.com lwww.iqbalkalmati.blogspot.com ane te KE Pog ile hed Le wtinicne Fe WR eMart otters tr we rut ulbilect eV Lt Ll Bridie weit Lets eB ud tA Ute only ba Pub PEEL et bl be ALi re ht Aas PEE PEGA le hie he Lb Siete Phe bso pushy PLL ALR Bi Curie (raid Sing Sth SPO SL Leal he teri fo SS rl ee KES lee Gstlaglete SE Sse by et Elk bie EUS tell PK teutitler Sowa Sb bebe tedden e Bieter Hug > -ctn Jb CAGE = shal Geihig trie Se taAle’ bPnz SCI EL ostins CA Eon Fine Le D Moe Le Molig waste bal i bore Werle Pada ditin SABA Biting Le Lit lb fist Li et brUly ttle insure Lorie? 2 Pin Set Li wy teiste Sousa binh 3 aude LG peti ie bp She £2 Setince Inigat hin Ltewrible 5° eb trie tind 6 wer hl Wiig. ptutad SAL, Neer rt Ure aude SU tei Filia stl ES fer pete kutubistan. blogspot.com lwww.iqbalkalmati.blogspot.com 57 Sibron Line tube bef A fia Sid Aly te te ASE SUPE ear LLL Sal Meu zg Zid CUS Wi ting ntLbox Leg tL stead. Ainskegs ude SA e 2 e At Lyte SEF Cia ere File ot BL Ft Pec ae _ ed reAd re Abn LNG Gmectares 6 Lie otiedi SfFtetncs Kb tye be, Wi eeUutin Fe ’ Bethe dk s 2 Fin Zt AS tile tne ia > Werte te Tinie OP LG a taluncu/sley fr oF Sle Fer a rt SL Get Fink lA Ls. Woletzu Jeep Ge A Pia Ta Cuvzey a WS aitheeth ero cand ZUNE we Ble tod ut aire ¢ ee wishes SOnactoreS tutiad arataveih Tut drealy ps Kae! ct thor dio $ALE ng Soto Lies gota re. Pande iv WH Le pL P le bo A LL nd futile 0" kutubistan. blogspot.com isch non es Hoy UtingtPis si BP Louies iets ince de they tithe Uris Ee es rela Weed hele tans na gAgh Fog AB Peer sei es a Us ve se 34 Sra? vncady eR Lori Sait iret ; GAGA apie tcl + AgrPOl aL Verabn hai ff lent foi aA, bed AS hie - 61h Sah nel Shull G ned tobe ict 57 Obet igs whiz did hoi Sotivall bode Ul Wa tay ie 6 sett kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay 59 kutubistan. blogspot.com lwww.iqbalkalmati. blogspot.com £4 ibe ppt uw Pood Sty. ee ett be 7 (Ux 2 Suto LZ ales that vie bw EU Uh AT talent Venerol AB eFuw£ a tuibes ; JeWSigti Ale Witt Le 8 Sst Lthip hyn srr Sivas ed a ot OIL Fes SEL ian Pale ae rb s0k AtebutdetenAte el tdi has u8 9 OF boc ble hung fetter aie 10 LENG aL pn ha Ee he BES tg LU TA AEN MI PN Vi tole Sun oP Mx 30 BTU Caen Saal dee BOL ett SA SAS a org hth tasers WA Tei teedbyrushuse pease sorb, Sor mn GETS AS bee Li Lb be bic bg LATTE lh Ta rthd re die wel SL Ble 5 Unde 2 Same nA Spiel une 1 dots Co Sutin l erp be SIL bd phil bb eect unt ple 8 hein Ue eee fu GAS, SU bee SASL LL oe HA Ut -2 af be LUI Mite Vm teat kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay wf ASing dual tipipusy kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay Cle WIA LIA onl Ae bre He Se eg ale Re Oe teu AM bet af eg sinity PEI ALL Pail been S 5 Pia a ehd [ls gue be Be, =U tL Ate SUrutateun, af bax Bebe Fale Pushy - fe Fie Jett route Jee BIS Cb by Sigin 1K GbEHvisa si nA fe nenbarohaor si re fy ea a {Nal E see Ay Lh Siew gL pri. wads qe oft SoS; oe Hitia iL pEFiK iL oldu i Fae Vorgr12— 8267. Sustusia Uriz- aes Ste. Leite beth, retin Ly * ad kuiubistan. binacpat’ com». Sie. Ble Beto AP etitig -10 bx Gi hele be dn dad tad Soe tinct ile oh TAAL, AP eure Btetoor Felts td ep dink Giza, Fa styrush fusible fied va bilet Oe nel irk! ce FAS Ub Lor ‘but dP Aint oe Eyre SA 4 2 Bi pee du. eet hE one a ei Urs NW LUE Atal kutubistan. blogspot.com lwww.iqbalkalmati. blogspot.com 64 Serie iil le pis Ae Leta Bp Pewl it £ ne je doll fee - nlic Ue kutubistan. blogspot.com ttt be tien pL pial pedi rfed 6 eth AL = LIES YS we Bie cAyichs , fe EnFin as fee Auge bed ah AR ES et Usk Polen toate tL Ose he tf PewsLik ieee 102 ther Ge Bose LA ihe Pirie ob Tn Rut be Se DPE Ld Ant big be SUA onde dur bate ele : fare UM Ale be BY Fhe ped tL Oe Sede US Ssh ogee UFIb te AF eet é bhuifelol usar Sup tu EOL eid ae A id tebe d BAG obvL AK Sek Mia ee WPL rl - Lise = wtf wi Ulwite patal Sabla eg be He ded) woo dX ity 8 erica tere Fee Lut te ust tee let ltt <8 Fi pete he eg att ting tliat AL bee et ed EL eB UE bee ait Fini 10,0 Pie AN 2 begs 2A8 SL ligt Ast tal folkd . US lensrem Tite Sf fiaan — PRE KTILAGASL E124 ib sh fl ose LIAL Myo Pegi ab ernie th cast ll Ui PL ee abies SiMe fp ELAS ul kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : ffemseid lary 66 inthe je L fbi “ Let UP bex shyla th ute te fie GAEL fzli Zeb Cote iL tinted geil Serre secre A IAIF Lietz fle dv Tut umtinle nd batt wut AUP SIL ep GaSe SS te MiP IPLE ihe L, Pbbent Pon SSM eretie bali SiSE Ke tinbsPodn | wr ‘nytt tt tin GIL fan sim 2a Bowl tebe tia eu = Jo EB teeth tjaeagnaiiasiak Settee h oUt Jee) Seti Set CELI Totti uns Ade tute UnendinE Se ethene SUA turin Sti ta dls Si big t LF Re belgie Met Lem Poe SUP SEAL cep Se ede finde eel Ka BL pie BL eb Curl tii UT APLAR Gn Chak lee FA UU Fe lag libre tra riurte def udoll bad Abed 4 ei Le phn SBS bith Ged AIL “ We pgtie gil hyn inSed 2 PALI nls s LG nie Pde lc Mrhe un btlYe BL yp Lt pfor 3 a petrib lu tern al une teal T al tein a theed Entre Suns d! kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay 67 b Ari Pbig mit uste del aS st bad GA led 4 auth EAL oe petatl tet ec debi sol Guba STU toot ndetied eiettg ASL ii P ai repel Uefa Zizt wn PSL fle l iL Cbg dP ite PEI 6 ADU S SA nl CF UE it ne Me ME ed or Lagll AP thie Are Pel LZ ~undate beret tes Taian what Infe Oke be dele po tS t bea gik ibune, ATMEL 8 SAL mE AMAL idee ual Le Get inf OAL Auto CAG AiG AL AU be bar JS i410 . 6 ed i, Sah SAS d fk a ‘to! fv kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : ffemseid lary 68 Mirhne LPF UFO’ Ab Sort ToT Shalt Silo tite Fie bee Pins -e tnd Wake Pronk SUD BA Le pr Lie Koil oat ‘pret “1 pe EL pene aL fsiuse sale eel de oe turret ar Soha wf bre BE 2 LAW esl pil ie- Pedgpoe Bou Pitoyod Pap teal sim bool Sticketolt uence wt 4 Pips tl? citpsapitteaabutibnsfacioihe tty pre teu 3 kutubistan. blogspot.com www.iqbalkalmati.blogspot.com :\/ eistid leper 69 ADE Bovic ube LAW UL ak fed igs oli Neti LEE PAI Supe he wf Ug tit A Bie tte My tlue oll Suse fone pou 4 wl esp Bef gi Agnes aw L yt by he UF Ui Bund nk us b Sune SAO A 8 Ge Dg au ot As ele Bont bl afhrethutal bd beet vial AC UFR Ui ungih ail f bed A Set oul ibe Ea fou be Gordie L LY OAL Toy busi bed tA See 7 Latte bl vader Liz Aah Vig Tienda ifr bez LtLf Bigle GH sMbR yn, BEAL TL pd bl ee B Oflu Vg MAL Biatdlef L IAS Ae fA nL Nite Lak ete tale 29 SUFI hi Mh Le teal pl x at? pe PNAS Fi le Shot t one SAA il 10 artlear Ml, tS eat FL pei A, Buea fed ip Sex 11 APL BEi So Se ti lA yt Heit bbe ASO Ast yf Sul iL Ste bdr fr 2 bt tALiclnbie oak Jteg kutubistan. blogspot.com iwww.iqbalkalmati.blogspot.com Lease, é Uris See II 2 Usb Bleak Je PCL eK toga du LL fi wi ntllowKUie je Mus Er Cy be ie dyd> wf Lule the tpi Ard Wate mo Sepiles Tiare nba ZL « ayer Sestaliys GrenAd botatec# PEL PA KL No Sue OWL oP ever brie aut tin Suih- ed tdai Finnie gb hE ein SasS abi, ond Uigie Putete Alef vecut A ire Ah spas ae Asher Ariduil Sabie BSA Aae inSain Fie aT whonbun dict Saget BASE LS Sk og SAVILLE at 2 all toe SI fUgel, isc SUshung tie FL Ub Sui -u ‘puppet SAC US Uit-Undi SUP ene ELEN Ls 3 LE isin LUE Asean vigil ght ie us AL Udi Son teuelgy 2 Lyi unbe duit forte t -4 Rene atu mtyudh. 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Un GASE LUI GU sue be Suit bat 6 Ssh zt OA prert PSU bel Le dutiS ite “PUA Shao Gre Pu AE Si Le oh Ae TA ba 7 EE AML LENA LAPISE te Meigs af er LAG Ble Vike pf UE Vu tA nse Fi pate ik FLL 3 he ABA APE LU MBL Leen A fer SASL ih “EE Beare PL Use dhe te. pies L die Liut Fle baAeccte Gui £e druid Jude bes nL Bele bal see bite Goin UiL Ute turlivivdec peer idiittisSobied Ue -eb =F kutubistan. blogspot.com lwww.iqbalkalmati. blogspot.com msvieaLe indi el whlri- Avodah Lue teu eu h Witting * CW Sar ean F orbital AL unl Le re btn Steet Sut bdr atl pe L ISIE pw SSE LOA rig etobeen te bnLuiiiedy “ui be badzA Ge our bcia(Olps of Press up} vig One P KU Tia beet rests EL udu fide ILE Us Uri le bottie tutindiied Hut i * 5 é 5 Ts 4 (fh: Lf fect PBSC tadeitansh Hele < LW kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : ffemseid lary 73 FIV LLLP E uh, MAGAG SUA se bat -u 4 WU FL Uses Ale Sot Aal Fab See 2 Ue tie Agel Lu SU uf etter uh PigAGA FL tts poll ata tte LEP peetal gi wl Fe sti et Hib Per eo pr LaeL ingle nL gael shel be Bete bet bold Ad Liiudnaye ooo Pag iti we GhutinSl rte hire Lind he Sp Sa sleet Witte de tusbta iL ZL igs “wth pLViK Lee uri rule thle /Lon! wa SI Lvg al biplane etal ed hoot we Bats BAL GALS pm ERTL ed git Aoi bee a ee Ling iL share SL Set iA es) Sa Li Mane Lobel forge AL srr turd enh SELIG aL ut Utinghure LIS L pt utiadaFl hE EU we ew Lika she be Yeti Fusindsuste dndunto-—e fae bbe bef tn tia! Sout SP bau, Aie oh Po ten aTeThe bests Sota be Spinto Pont rbfltrvluer 2 bent ei Mit Udi bales kutubistan. blogspot.com www.iqbalkalmati.blogspot.com :U/ sie Le hay 74 2 bY. disse Lf pe dudes WSL SBT Pay l82 Li rebietoort EPS Pe te Ot i KOs te ete Holes uh LAL nid ppt sensdm tiny Fei bh t Lm wee MBAS Molen Stab deter uth [La glo fink SrtA Pode tout Eterate lal dete Me ghee Ltd abe Lee ‘eas fiat ee bbmervrctet eilet (TUE wie Ut Adi lS eye heb PN bn Gea Ad Ke ed £ tin IAPS ete 2 hap bosuc- ro ce LOS by APB ft Lone Gr Bie té watire Seen Lote eaut tet tinensld bf Li ELGG Ghia Fes ase SP pC er hte boutlye CL red Lt fintte Soe Lik is pA PL LE fnGi Gees ite= kutubistan. blogspot.com ee www.iqbalkalmati.blogspot.com : ffemseid lary WOMeh iis eifh PPE yi Lut, 5} Stef J a \ ‘% a Lie GaSb fey ed § kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : pfem ele hay WLR le Bob Re Li fine barely Sint PALO Eis test eee te JL phe Sig LEB AU Tht Ket piiL Uytinetol sat ieee ute ger le SLL te aS tL hy See pe po til O be polit uti ates heehee thie €e Veet tee £ Hug Buber SESS bse ee Sie fet en wig bot bear red tule LU ti Ree el, RIL itd tL fi Mtoe S heh ee : Eee TW Ue d fin L#L Cit ey be bP a ile tek MF pie IPL PSPS Uti ASE OUR te Se Jee pburrtarchGiolnl Gib ie Let Lote TI ted HP VEE Si Secs sh OU dete SLIT KB Sept heheh Te hut Sin Seha-eibr Sin ae Fyre tind LT Lee Faiisln slebtiT Bibel AU Laat AG ASe UL Ante SI crSaPtrtlscb ise Aube Ae ele ie wee tir Pethe Pinte fie SAumbee bie b shell BUS bate JEM the Ae sib nPop Stray aoe Gk Ustiee lyk iste bebe tl MS kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : phenste Laney : UM inhee Kpfest Tibi Wee Weg Peers £ tindintee oni, Mad Buia secs Fed tind ett CS Sine Se. Pel out lhpete eeu Goud Uriel e OSL AL ute BIS te quale Siig llaabe-utzdi bie 2 2 cred biy be Gwe re pale else I Utila obi UP Pe Ee Sti esata S RP LHL We GS Uz Sulla Siugtt Uf Bente ei b fie Pest lotrel Qotictite A << Greg Sh tyul FU Ltd naire ta Sesto Aa tbe be mS Sin Re te St tind ce J Loutingictn tub SUtmdud tigate L PLT UP BRE pout eu leraiuteletnd tases SAA LI ed, se teure JO phigh tin ens uaa we Che pa, PLE Veil HAS be Aste GASE ALD 4 Bf ene Se Sb ete eb ite iol, LIFE FE DY Arlt LOL pol al SALE Ios ula UAL delet ALde pr tbe MASK AL kutubistan. blogspot.com extostge AL sot Conte uris www.iqbalkalmati.blogspot.com : phenste Laney “Ui Rel FeLi sbiss ___ kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : PAS ML GAS Labs <2. Uaioe pat tienen SAS re UAL UI 6 expandon sf ale bee ie PtP EFL Linh Wode ae et . STW EDS pip -3 Pee vain bhai bere Sg it beg PSE VL Bite EL hii. un tATu did £ de asl Fal ras hates rally Ue PLAS BL yp ME we Deeg MUA. Un FAS: Ube. egity 4 ~ SThaS age tind pas Saba enlaces . Caeaspyl ingot pie aio we Pitt Lefien bn iSpy, Sines go’ pel, lod 2 ele ; 2 2 A Mixines Lat eteve Pars kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : 103 = Fae oS = whips cig nD eT FU Grctenhitne CAs tt kutubistan. blogspot.com lwww.iqbalkalmati.blogspot.com BEd Lanny bulb Ustus Ses tee pt 2 L Pin Ge amroltes Sie Peep ute Leite Saas ere £ tia tt ern L Methedyy Mills. opie tye be lites diablo Bugh at nt sil ses TeurhinetLi bot tince ale PALL L Ani, i -< byt tndurer un & 4, s wt Sidhe diem red Lfinfek £ fee ueiatyy peti ude ink Minh fog ee detak. FLe Kale CFOS G mY rye Syste fio plu lL Re Luxzed dnd he EUs Ai dr bdne re Aidit we dulce 3 Zé cides Le LEE | bed PL itr cell BLL Sinha LE LAR SLL e. bie duFedi 3 cA wf a Uite teu Thee tbo wie £ foie £fyLethy aS tne tx Fre fisman eg Sud 4AM fin kutubistan. blogspot.com 105 Z f bee nye we Fo Siti Ste : GP PU tin Feng XL win Se dur er btn tul tbe + * U= L IP Gb is Jy forth Se6 tude ten nl Stee tLe pe rbtle Lott Ael MS Past tl ok at Sort Ber iuic titles ede latte PUA E ne tet ye ChE batt RL Ue lil forlee pHEE AL bed Leb te Tal ity yg ee ee ae ae Ooo tial lie Ze eran Set (Fas P ud Alf Big ZwtBlthyrtre LG sth bl o¥ by forge ALEC NL pL ob Ate tinlfiobete Ce xt Fune Se iGo Fi Le Att Bigs “= eth £ 1 en ee Oil nt ne Sebi kG nt ne LO kutubistan. blogspot.com www.iqbalkalmati.blogspot.com : A einser Lert 106 oye Lt fs pel eae sy Ea shes Sa BILE Ebewfomsua Su. fed TA Lye gu Lus bail ones pik rte Ay jn Ze Blod << Ge Aba ALibue Vag tik Sheol JS = der uc deTfLviga: kutubistan. blogspot.com Pe Cb EY oe 301 SB ed Lai £ WFgkud Uriates elCetiuigts feyse Le Galo} g aA SEE Pins ZL EL lesen bebe : wath nelle tent teh tug AP ts lL uaiabets enh te Lovie Me tipligteiue tar Stool nditet Li Pasrer i Kn ti tes nLite dbs Wnt ede ReAge ‘ kutubistan. blogspot.com ingsvid leper lwww.iqbalkalmati. blogspot.com Eb Se Utley YoaiLe b ber tA Ee rons Lum z hibit Leh tpn Bball saonl atte : GnlVight oI nAl Bf eee eid sbi Fe SW OS US Tin etl IE TAG Reel C aa tl LES EL igh tater UP Sle eae Sisng- pdt oe Lien Fille bb Udi SM alee WW Ut SE A tot eit Si hE tt Ripe tn Sit cut foe eit tbr L£ Ze bs bc Lan ect Oh ba hye toby teed ‘sheet Bek Lgl ye eS GA ikea Ste te JL fine cae Lrbiet hate ee ity PSE hes te alt URE SL ASE ié- wie} PRL eI CAL Kh dete Soto Fytade tore vA ered Nagel oct LL 25 RES. eUndtida iy AY butt Aten bei ice ingore PL AmL cP SLtoaS eB! = Jes b * by fore bes ft er Sen (URAL Bl SE bustin ight we Fa Pup le ath fetes Ae 169 At Ml _ kutubistan. blogspot.com eistidlLeprtay lwww.iqbalkalmati.blogspot.co! ASP te. < Ob Sete SL gu er fe enh bu2 Lik WP rhe id ite t iteng Ae -cotne,F wh beni LL ipo Lise Vee aE yh SAS: Hh 935 ey 6 tieut i brood ep Lisp eG SEY i ihe: chk srl THe SESE 2, ~

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