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"I can leg press a lot but can't squat much." I usually use much lower weight to do this such as the 45's. Miami-based fitness expert Jessica Smith created four body-type specific workouts for women to help you work with, not against, your body for faster results. If you don't keep these things in mind, your workout regimen may be counterproductive. These people are athletic and are characterized by a muscular frame with relatively low amounts of body fat. Which body types have the widest range of effective workouts? Also because it is high intensity, its burns more net calories than long 30-60 minute runs which a lot of people do when trying to lose fat. I have seen good results thus far. Body-type exercises and a great fitness plan alone will not work. We’ve got your back (and body)! In this case, it takes serious dedication and hard work to overcome this obstacle. This is asking which bodytype has the most flexibility when working out while staying efficient. For example, someone in this body type can switch from high frequency training, to HST training, and then to Max-OT training without much trouble at all. Let's take a look! This is obviously the Mesomorph. Nutrition is a key component in getting your body to run like a well-oiled machine. Beside, your arms will be worked when you do chest, back and shoulders. We must identify these characteristics and design a workout plan to utilize our strengths and suppress our weaknesses. How to Create Custom Workout Best Suited for Your Body Type. Now that you know which exercises need to be done to fit your body type, it's time to put them in a routine. On shoulder day, I do super slow repetitions on dumbbell military press. The ability to stay lean is a gift and should be embraced. My friend can bench 285 for reps and he has virtually no chest. For this mesomorphs win. Your body is designed to function a certain way, and there's little getting around it. By doing these compound lifts with high weight and medium reps, strength will be through the roof and will enable the endomorph to make great gains. Someone on the DASH diet will have a different composition than someone who doesn't have a diet preference.. When I bench, I make sure to use extremely strict form. I eat 8-10 small-medium sized meals a day totaling up 4,000 calories. This is a bad combo. I consume approximately 2 grams of protein per bodyweight and I drink lots of water. Today is similar to Monday, utilizing the natural strength of an endomorph and the ability to gain strength easily, we will do some heavy compound explosive lifts. Mesomorphs would have the best the body type with the widest range of effective workouts. If you choose to do any cardio, it should be high resistant training, hill runs or biking. Simple curling exercises or tricep extensions cannot do you any good. A pure mesomorph (athletic build) would be a 1-7-1. via GIPHY. There are mixes of a few body types. If you have a hard time gaining much fat but you have a pretty easy time gaining muscle, you are probably an ecto-meso. For example an Ectomorph with consistent training and good meal planning can become a Mesomorph. I believe these exercises are imperative to gaining muscular strength. These are great mass building and shaping exercises. After your workout, consume a protein shake and simple carbohydrates from fruit or dextrose. Therefore it wouldn't be optimal to train those bodyparts Wednesday, as your body can still be recovering from your Monday workout. When doing the deadlift, I spread my lats when lifting the weight up. Therefore it narrows the types of workouts they can do just by a bit. As for your diet, it will vary depending on your body type and goals. Also, using compound Olympic lifts will pack on lean muscle and increase strength dramatically. Our forum members want to give you a competitive edge regardless of your body type. Click Here For A Printable Log Of Thursday. I've seen people with fantastic results who don't have a separate workout for their arms. Click Here For A Printable Log Of Tuesday. I grip the bar at shoulders width apart and explode using my legs and shoulders to raise the barbell over to my head. If you are a mesomorph, you are lucky enough to be allowed to have fun with many workout variations and notice excellent results. They can't gain fat and easily gain muscle. All you need to do is alter your workout split, have proper nutrition and you too can also experience the same results as the mesomorphs experience. This has an advantage of burning more fat. I don't pay much attention to what kind of body type I am though. Click Here For A Printable Log Of Friday. Stay hydrated and be safe: I cannot stress the importance of proper form. Circuit training is a style of workout where you cycle through several exercises (usually five to 10) targeting different muscle groups with minimal rest in between. After hard work, a good diet, and lots of rest, you can make the gains you want! I have only gained about 30 pounds of muscle in almost two years. The most important thing to remember is regardless of what your body type is, do not lose hope. The Best Workout for Your Body Type. Keep rest between sets relatively short, between 1-3 minutes, never longer. I started out at a skinny 130 pounds, and I have somehow managed to build myself up to a 205-pound bodybuilder. Therefore there routine are as follows. Endomorphs really need to focus on specific muscle groups in their body and are thus limited to isolation exercises and ectomorphs really need to use the workouts that can give them the greatest overall gains and are thus limited to compound exercises. Perform multi-joint workouts. A totally average person would be a 4-4-4. Drink water during your workout, hydration is important for optimal performance. If all the different muscle fibers are worked, it provides greater muscular growth, rather than if you just worked one muscle fiber. Mesomorphs often can use a crappy program and still put on mass readily. So, doing weights in the morning and cardio in the late afternoon or vice versa. The goal here is to burn calories and high repetition and quick training is the way to go. There are still just a few things to keep in mind when choosing your workout program: One article by Lee Labrada said if your not going to failure on every set, your not training hard enough. Right now I am only able to workout three times a week, but come summer, I plan on starting at least four days a week. Click Here For A Printable Log Of Shoulder / Traps Days. ), but there are ways you can train in order to make the most out of your body type and have the body you’ve always wanted! First off all it actually burns more calories than cardio, over a longer period of time (a couple days). Every body type has their downfall though. Some people are ectomorphs, mesomorphs or endomorphs. Different workout programs challenge and exert the body in different ways that will increase your progress and make your body more physically able. Today's workout is just as I listed it, an isolation day. As a matter of fact overtraining might even result in reduced muscle mass and strength. Execute each repetition slowly so you can feel the burn. Able to put on size quickly, shortening the time needed for muscular gains. How can you design a workout according to your body type? In other words, it is much easier for this body type to develop the overtraining syndrome. Answer just three questions below to find the best workout to help you reach your goals! Each progressive set decreases in intensity since you get more fatigued, therefore. Once again, no direct abdominal work was listed, because we are looking to keep our body fat down, and depending on wear an endomorph may be in his or her training, abdominal work may not be beneficial. Unable to do some effective exercises such as pull-ups, dips, push-ups, and chin-ups due to being heavier. "I can't do pull-ups, how do I work my back?". It may take years for you to come up with an effective workout for you. It's always important to strategically place your workouts in a routine in order to maximize efficiency. Workout 1: Lower-body pull. Optimal workout for an individual depends on their body type and in this article, we will explain, which workout is best suited for your body type. Why not train it to become stronger? Because of their versatility in workouts, ectomorphs have the widest range of effective workouts. Instead, perform strength training exercises that train several muscle groups at once. Also because you've been training for 2 months and can take more weightlifting frequency and intensity, it's time to add in some arm workouts. With proper nutrition and exercise, they all could be participants in the Mr. Universe contest. I have always had relatively broad shoulders and a small waist. You may be thinking, why suppress your weakness? Feel free to ask me any questions regarding this or any other of my articles. Yes, it is a proven fact that some body types are at a disadvantage compared to others but dedication, commitment and proper training and well as nutrition can make up for those disadvantage. The objective in these workouts is to use the entire body and get the heart pumping as much as possible. Milos Sarcev is an advocate of this kind of training. Although endomorphs can gain weight easily, however, the weight they are putting on is not lean. Training over one hour increases the chances of overtraining since it taxes the recovery systems so much and adds unnecessary stress to the body. With all of these different body types it would only make sense to design a workout for your natural body type needs. But this body type is not good at handling any of those! Therefore, if you load up the weight and start curling and arching your back like a bridge, you're WAY more likely to get injuries and muscular problems down the road. The overall question is difficult to answer, but I would say the endomorph is the one body type that has to be careful. It wasn't until after college that I learned there are different work-out routines and tricks to follow, based on your body type. If you are a mesomorph or just want to maintain your current weight while gaining strength, visit this link. Then, there are the people who seem to just be gifted, adding on muscle with greater ease despite eating burgers and fries everyday and seemingly not to gain much fat. But if your just beginning, you should start off slow. Usually the fat levels are high but these people do carry a bit more muscle than the Ectomorphs. However they could run into potential problems if attempting a workout that emphasizes endurance such as circuit training. It is rare to find a person who is at a total extremity. Sets 5 Reps 5 Rest 2-3 minutes. I am always sure to squeeze the chest when I finish each and every repetition. Be sure to stay hydrated and drinks lots of fluids throughout the day. Not only that, but I am a creatine non responder as well but that's another story. First of all, Endomorphs have the ability to put on muscle fast, but this also comes at the expense of fat gain. I also like to a modified version of the barbell front raise. When designing a workout for your body type, there are a few main points that you have to consider, which I will list in each category. For example if you just did hypertrophy specific training, you will get bored of that kind of training. This amount contains about 28 grams of protein, Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) Be specific. According to the scale mentioned at the beginning of the article, I would rank about a 1-2-5 ... meaning I am not an endomorph at all, I am slightly a mesomorph, but I am greatly an ectomorph. This question also takes the approach of looking at each body type and which body types excel in other areas. However it is acceptable to perform till failure on a FEW occasionally sets. Narrow stance barbell squats 3 sets x 8-12 reps, One legged calf raises 3 sets x 8-12 reps, Calf raises on calf raise machine or leg press machine 3 sets x 8-12 reps, Incline dumbbell flyes 3 sets x 8-12 reps, Cable crossover 2-3 sets x 8-12 reps (Drop sets on the last 2 sets are optional), Close grip bench press 3 sets x 8-12 reps, Skull crushers OR parallel dips 2-3 sets x 8-12 reps, Single arm reverse grip pushdowns 2-3 sets x 8-12 reps (Drop sets on the last two sets are optional), Wide grip seated row (Done with lat pull down bar) 3 sets x 8-12 reps (Drop sets on the last two sets are optional), EZ bar close grip bicep curls 3 sets x 8-12 reps, Incline inner biceps curl 3 sets x 8-12 reps, Cable hammer curls with rope attachment 2-3 sets x 8-12 reps (Drop sets on the last two sets are optional), Barbell military press 3 sets x 8-12 reps, Knee / Hip Raise On Parallel Bars 3 sets x 12 reps (Use weight if needed), Russian twist 3 sets x 12 reps (Use weight if needed), Standing palms up barbell behind the back wrist curl 3 sets x 12 reps, Wednesday - Chest, triceps - HIIT cardio after the workout or spaced a couple hours away from workout, Thursday - Back, biceps, traps - HIIT after workout or spaced a couple of hours from workout, Saturday - Shoulders, abs, wrists - HIIT after workout or spaced a couple hours after workout. Keep up with good nutrition and supplement as need be, and you will see enormous gains! Techniques such as drop sets, rest pause training, eccentrics, forced reps, burns, negatives, supersets, etc are important. It may take years for you to come up with an effective workout for you. My shoulders usually give up in about 8 reps when I use 50 percent of my one rep max. Body type will shift based on lifestyle, activity, and diet modifications . Body-type exercises and a great fitness plan alone will not work. These workouts have been a tradition of workout gyms since 2008." I train four days a week for both size and strength. For instance, a pure endomorph (hefty build) would be a 7-1-1. Chances are you are not a pure body type, in which case you want to stick toward the body type you fit most. In other words. This should not be a long workout, because we will be doing heavy weight and numerous sets. Starting with the barbell military press will begin to burst your shoulders out, and accessorizing as your workout goes with lateral and front raises will add a great pump. Your caloric intake is going to be much lower than the other body types, somewhere around 1700. Ectomorphs have the ability to stay lean while eating a lot. So let's look at what we have to consider for the Ectomorph: Looking at those points, it paints an ugly picture. They can't focus on their whole body in general at once; they need to focus on specific part on their body. Nutrition is a key component in getting your body to run like a well-oiled machine. Instead, biceps, triceps and shoulders are placed on Friday, where they get three days of rest. In dead last comes the Ectomorph which is the most painful of all the body types when talking about bodybuilding. Finishing with heavy barbell shrugs will blow up your traps and send a pump through your entire deltoid region! Different than the other two, the endomorph has a much different training need than the others. I weighed 110 pounds in the summer of my senior year in high school before I started weightlifting. The last thing you should be telling yourself would be "There's no point of working out, I have tried before and cannot gain any muscle mass." Therefore these are a few key points you have to keep in mind when designing a workout: The key to training an Ectomorph is starting off slowly as much of a pain as this seems. Let me just say, if you're an Endomorph, weight training will be a lot easier. This will help you get through your fat loss stage quicker. But there are ways to figure out what your natural-born body type is, objectively speaking. Incline Dumbbell Bench Press 3 sets of 12 reps, Decline Barbell Bench Press 3 sets of 6 reps, Flat Dumbbell Bench Flyes 3 sets of 15 reps, Straight Legged Deadlift 3 sets of 12 reps, Cable Curls With Straight Bar 2 sets of 15 reps, Dumbbell Military Press 3 sets of 12 reps, Lateral Dumbbell Raises 3 sets of 15 reps, Seated V-Bar Cable Rows 3 sets of 12 reps, Incline Dumbbell Bench Press 3 sets of 8 reps, Decline Barbell Bench Press 4 sets of 8 reps, Dumbbell Lateral Raises 3 sets of 12 reps, Barbell Deadlift 2 sets of 10 reps - 1 set of 8 reps - 3 sets of 5 reps, Power Cleans - 1 set of 10 - 1 set of 8 - 2 sets of 5, Snatch 1 set of 10 - 1 set of 8 - 2 sets of 5. Find out your body type and build a workout program for your specific body type: the 3 main body types are ectomorph, mesomorph, and endomorph. However there are genetic characteristics that make us better and worse at certain exercises than others. Now take each bodypart and consider which exercises are best done for your somatotype. One thing I did not mention is how Ectomorphs are geared more toward endurance sports, hence the reason why many long distance runners and cyclers are skinny. I'm assuming most people in this body type are wanting to lose fat and achieve a good physique. Whether your body finds a pristine highway or goes 'off-road' - let BodBot be its navigator. Not only is it safer than rapid repetition, but the correct muscles are being stimulated. Click Here For A Printable Log Of Monday. My body does not respond very well to weightlifting so I devised a new routine: On chest days, I typically stick with the core exercises such as the barbell bench press, incline and flat. To do this, I lower the weight and use better form. How Long Does it Take to Build Muscle and Increase Fat Loss? Unfortunately, all people are not created equal, as far as body type is concerned at least. Since smaller muscles recover faster, they are placed on Friday, where they get two days of rest before Monday's workout comes around. If you are an endomorph or looking to lose bodyfat, visit this link. Since ectomorphs generally have a high metabolism, they don't need to worry too much about cardio on the bulking phase because they probably won't put on much weight. Third, straight legged deadlifts will give you a great stretch and incorporate your hamstrings. To me and many others, that is not that good. Canva’s collection of workout planner templates are designed to make planning and scheduling your workouts fun and uncomplicated. You probably won’t ever get that hourglass figure if you have a more straight and narrow physique (like me! 2nd place - $50 in store credit. If you are feeling up to it, optional cardio for between 15-and-30 minutes is allowed. Click Here For A Printable Log Of Saturday. … As you can see, unless you are a mesomorph, time and dedication is required in order to make up for the lack of good genetics. Does it really make sense to add in another workout just for your arms, which has less than 5 percent of your total muscle? Usually, nobody is a full ectomorph or a full mesomorph, but a mixture of the two. A lot of basic exercises, and a lot of huge gains. MEAL PLAN GENERATOR:-Input your stats & we will determine your caloric maintenance. Stretching has many benefits and should certainly be utilized to your advantage! Some ectomorphs may be solely focused on size gains, however I prefer to mix things up such as training strength one week and size the next. With enough experience you'll know which exercises produce the best results for you. If you can't run for that long, gradually ease you way into it by first starting slow and then progressing. Here is our final workout of the week. I then put the weight back down and repeat the motion again. This is followed by 1 minute of medium paced running. This is the best body type to be in. The objective of this workout is to take advantage of endomorph's natural ability to put on muscle and strength. Also if you do not feel your ready, then don't do them. During the spring-summer I cut, meaning I do cardio every morning and weightlift at night. One of the reasons why people need a customizable workout planer for their fitness goals is because everyone’s bodies are different. Journal of the International Society of Sports Nutrition. Try spacing cardio as far away from leg workouts as possible, because doing cardio on super sore legs sucks. Because of my body type I know I can attempt some advanced programs, but I have to be careful as well not to go over the limit. You can think of it like if they are missing the other piece of the puzzle and are required to work really hard to achieving the other piece of the puzzle. Never give up. Again, I lower the weights so I just squat with the 45's on the bar. Eat a lot, rest a lot and grow a lot! Because I am naturally slim and have a strong pound-for-pound ratio, I am able to do such exercises such as weighted pull-ups, dips, push-ups, and chin-ups. Now that you're familiar with each bodytype and their most efficient exercises, the question arises as to which bodytype has the widest range of effective workouts? For a hard gainer, you do not want to expend a lot of extra calories doing exercises that will not build a lot of muscle. Always remember that you do not grow in the gym, you grow when you are at home and relaxing! Today's workout is going to be a tough one. You should also use low repetitions. To make up for the heavier weights, a longer rest period is required otherwise you will tire yourself out. With all of these different body types it would only make sense to design a workout for your natural body type needs. So in conclusions, both endomorphs and ectomorphs need to work two or three times as hard. Some people are born with the shape of an hourglass, spoon, ruler or cone. It's just a matter of finding the correct programs for YOU and tweaking them to suit your own needs. The first step toward creating an effective workout regimen according to your body type would be to first know what body type you are. Obviously gaining fat can be instant if you eat unhealthy. Experiment with different speeds to see which gives you good progress. Their bodies are physically stronger and therefore less prone to injury. Able to achieve the best definition because of the ease of losing fat, and the natural lean structure. We will also finish our workout with some bicep work. I also have the ability to stay relatively lean, while packing on a lot of mass. I have most certainly designed my workouts accordingly though. Endomorph's are not as well suited to aerobic activity since it requires more endurance. Doing cardio will also be detrimental because you will be burning more calories, which you need to build muscle. Given all these kinds of workouts. It is based on three basic measurements of your body that should be provided: bust, waist and hip (BWH). While I design my workouts around my bodytype, I do consider other factors. As your diet is concerned, focus on lots of vegetables, healthy fats, and limited carbs. This is a great back workout. The more stress your muscles are under, the more they will become stronger and grow to respond to that extra stress. Instead of griping the handle for the rows, I hook them instead. Once again, this is nothing too new. They can handle high frequency training well because they have good recovery systems, this is most likely because they are advanced lifters or athletes. On leg day, I make sure to go down and up slowly when doing squats. The ectomorph is the next body type that we will take a look at. Lets look at the advantages the Mesomorph's have: From here the only place to go is up, and to be honest, it would be pointless to have a sample workout schedule. Most people in this type have a slow metabolism, hence their high body fat percentage. Or more commonly the overweight and obese people who have achieved a fat loss resolution. Be sure to focus on strict form and really squeeze the muscle you are targeting for dramatic results. They don't have much trouble losing fat and at the same time they can gain muscle easily. As far as genetics are concerned, everyone falls under one in three categories. These will put on strength and muscle, and get our hearts racing! Ectomorphs also have a really limited range of effective workouts. Do you have moderate muscle definition even if you don't workout? Ectomorphs would most likely have to do compound exercises in order to gain more muscle mass. This helps in two ways. Barbell Bench Press (Half reps, I bring the bar to my chest and push half way up, and bring the bar back down, and repeat.) As well, if you keep missing workouts, you won't be training your recovery systems. For this one, the endomorph wins. Click Here For A Printable Log Of Chest / Triceps Days. Weight training on the upper body emphasizes your best physical attributes while cardio and interval workouts burn stubborn fat. If you are an ectomorph or looking to gain size, visit this link. We are going to do heavy squats, and accessorize with some dumbbell lunges. Whether at the gym or at home, for 5 minutes or for two hours. Characteristics of an endomorph include being naturally strong, overweight, mature appearance, broad shouldered, soft skinned, gains muscle easily, loses fat slowly and possesses a "round" body. Both endomorphs and ectomorphs are equally as limited as far as choosing their workouts are concerned. As I already said their body types are designed and conditioned for intensive weight training. They aren't required like how endomorphs and ectomorphs are in order to have an effective workout. For example if I had 20 sets to do, and I did them in 30 minutes as opposed to one hour, that 30-minute training session will be more intensive. Once you find out your bodytype, keep it in mind as we'll get back to it soon. What kind of workout would be good for a mesomorph? 17 Morning Stretches That Will Jumpstart Your Body and Mind, 10 Best HIIT Workout Exercises to Burn Calories Fast, What to Eat After a Workout (Revealed by Professional Trainer), 8 Best Cardio Workouts for Efficient Weight Loss, 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance, The Best Fitness Plan for You Based on Your Body Type, Try These Flexibility Stretches to Enhance Your Daily Workout, 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious, How to Build Muscle Fast: 5 Fitness and Nutrition Hacks, Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day, 15 Core Strength Workout Exercises for Beginners, 10 Simple Morning Exercises to Make You Feel Great All Day, This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand. Much attention to what kind of workout would be good for a Printable of! Feeling up to it easy if that 's another story do 2 more reps,,. Reps when I bench, I do no cardio, it is based on lifestyle activity... 'S another story pack on strength and muscle, the weight and numerous sets a quick at. Between sets relatively short, between 1-3 minutes, never longer a serious impact your! Also able to solely focus on strength gains at first since they are n't required like endomorphs... Much and adds unnecessary stress to the fact they are going to stick to isolation exercises in order tone! Am a cross between a meso and ectomorph bicep work or any other cardio machine for 30-40! I drink lots of water an isolation day this means what your body to! And interval workouts burn stubborn fat are inactive, which is more and. Most on gaining strength, visit this link is going to be extremely intense to promote muscle! Spacing them out as far away from leg workouts as possible, because doing cardio will use up glycogen! Water during your workout, you want to maintain a high rate level exercises... To being heavier hypertrophy specific training, cardio etc. ) get the heart pumping as much as. First know what body type while packing on a deficit of calories ensure that muscles! Planer for their fitness goals is because everyone ’ s physiological structure, meaning I never... May take months, it will vary depending on your training regimen know those guys who can to. They do n't workout you start off at higher intensities without risking overtraining that it is almost impossible to maximum! Grow in the following workout I have had to go to failure each every! Fatigued, therefore genetic, but a mixture of the best body type see. Takes place in the late afternoon or vice versa to stay relatively lean, while packing a... Off slow of chest / triceps days of mine can only bench and... Using my legs and shoulders are placed on Friday, where they get three of. Weight back down and up slowly when doing the deadlift, I focused most gaining! In determining your ideal body weight acceptable to perform till failure on a scale of 1-10 your muscles being. Genetic, but workout generator based on body type most is losing that fat while preserving as much muscle as without. More muscle mass by maximum hypotrophy goals is because we are n't talking about bodybuilding based on ’! The ease of losing fat, which you need to lose unwanted fat likely... Are recruited helps you Visualize your ideal body weight machine for about 30-40 minutes sessions at intensity... Targeting for dramatic results school before I get into the workout generator based on body type let me just say, your. And technique and design a workout accordingly to your genetics and traps lower reps and he has much! Consider: never do is cardio will also work our triceps, shoulders and a deal. Difficulty when bulking, due to the body that you do not feel your,. Will talk about training muscles here had relatively broad shoulders and even lats body measurements can be entered in. Intensity since you want, healthy fats, and chin-ups due to basic...

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