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Q-1 Which State known as ‘Steel City of Punjab’? (a) Mandi Gobindgarh (b) Ludhiana (c) Amritsar (d) Ropar Q-2 Total Population Punjab in the year 2011 is (a) 27,704,236 (b) 19,871,392 (c) 22,41(b)782 (d) 30,967,352 Q-3 The largest city of Punjab is (a) Amritsar (b) Ferozepur (c) Ludhiana (d) Jalandhar Q-4 The total population density of Punjab is (a) 482/sq Km (b) 550/sq Km (c) 503/sq Km (d) 450/sq Km Q-5 The total area of Punjab is (a) 50632 km 2 (b) 50840 Km 2 (c) 66250 Km 2 (d) 42480 Km 2 Q-6 When Akal Takht was built (a) 1606 (b) 1609 (c) 1607 (c)1608 Q-7 What is the greek name of river Jhelum (a) Hydaspes (b) Hydroatis (c) Hyphasis (d)Hesidros Q-8 Whose bani is included in Shr Guru Granth Sahib (a) Shah Hussain (b) Pilu (c) Bhagat Chajju (d)Bhagat Kabir- Q-9 Who is propounder of Miri and Piri (a) Guru Hargobind ji (b) Guru Nanak Dev ji (c) Guru Teg Bahadurji (d)Guru Gobind Singh ji Q-10 Chitta Lahu is written by (a) Gurbax Singh (b) Khuswant Singh (c) Shiv kuma

Triceps Dumbbell Workout Do 3 Sets Of 8-12 reps 1. Close grip Dumbbell Press - holding the dumbbells together, bring down the weight to the chest and push to the top position and squeeze the triceps. This is a compound movement. Do 3 Sets Of 8-12 reps Do 3 Sets Of 8-12 reps 2. Standing French Press - holding the dumbbells together, bring them behind your neck for a compete stretch and extend upwards till just before lockout and return. Do 3 Sets Of 12-15 reps 3. Kick-Backs - Bend over, keeping your upper arms stable and to your side with your lower arms at a 90 degree angle and extend the lower arms back to lockout. Do 3 Sets Of 12-20 reps 4. Bench Dips (with dumbbell in lap) - hands placed on the bench with a dumbbell (or two) in your lap. Bend the elbows to bring the body downward till the upper and lower arms are at a 90 degree angle and extend up till lockout, squeezing the triceps. Do 3 Sets Of 8-12 reps 5. Dumbbell Skull Crusher -

4. Cable Push-Down/Triceps Pressdown 1. Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. 2. Standing Upright With The Torso Straight And A Very Small Inclination Forward, Bring The Upper Arms Close To Your Body And Perpendicular To The Floor. The Forearms Should Be Pointing Up Towards The Pulley As They Hold The Bar. This Is Your Starting Position. 3. Using The Triceps, Bring The Bar Down Until It Touches The Front Of Your Thighs And The Arms Are Fully Extended Perpendicular To The Floor. The Upper Arms Should Always Remain Stationary Next To Your Torso And Only The Forearms Should Move. Exhale As You Perform This Movement. 4. After A Second Hold At The Contracted Position, Bring The Bar Slowly Up To The Starting Point. Breathe In As You Perform This Step. 5. Repeat For The Recommended Amount Of Repetitions. Variations: There Are Many Variations To This Movement. For Instance You Can Use An E-Z Bar

3. Seated Overhead Dumbbell Extension Main Area Targeted Long Head 1. Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position. 2. Keeping Your Upper Arms Close To Your Head (Elbows In) And Perpendicular To The Floor, Lower The Resistance In A Semi-Circular Motion Behind Your Head Until Your Forearms Touch Your Biceps. Tip:The Upper Arms Should Remain Stationary And Only The Forearms Should Move. Breathe In As You Perform This Step. 3. Go Back To The Starting Position By Using The Triceps To Raise The Dumbbell. Breathe Out As You Perform This Step. 4. Repeat For The Recommended Amount Of Repetitions. Variations: 1. You can perform this exercise standing a

2. Close-Grip Bench Press Main Areas Targeted Lateral, Long And Medial Heads 1. Lie Back On A Flat Bench. Using A Close Grip (Around Shoulder Width), Lift The Bar From The Rack And Hold It Straight Over You With Your Arms Locked. This Will Be Your Starting Position. 2. As You Breathe In, Come Down Slowly Until You Feel The Bar On Your Middle Chest. Tip: Make Sure That - As Opposed To A Regular Bench Press - You Keep The Elbows Close To The Torso At All Times In Order To Maximize Triceps Involvement. 3. After A Second Pause, Bring The Bar Back To The Starting Position As You Breathe Out And Push The Bar Using Your Triceps Muscles. Lock Your Arms In The Contracted Position, Hold For A Second And Then Start Coming Down Slowly Again. Tip: It Should Take At Least Twice As Long To Go Down Than To Come Up. 4. Repeat The Movement For The Prescribed Amount Of Repetitions. 5. When You Are Done, Place The Bar Back In The Rack. In Your Workout: Place This Movement First Or Seco

1. Skullcrusher Main Area Targeted Lateral Head 1. Using A Close Grip, Lift The EZ Bar And Hold It With Your Elbows In As You Lie On The Bench. Your Arms Should Be Perpendicular To The Floor. This Will Be Your Starting Position. 2. Keeping The Upper Arms Stationary, Lower The Bar By Allowing The Elbows To Flex. Inhale As You Perform This Portion Of The Movement. Pause Once The Bar Is Directly Above The Forehead. 3. Lift The Bar Back To The Starting Position By Extending The Elbow And Exhaling. 4. Repeat. In Your Workout: Do 3 Sets For 8-12 Reps As The First Or Second Exercise In Your routine. Make sure you have a spotter on these, which will help you get the bar into position and allow for a bit more safety when you're lowering the bar toward that million-dollar face!