WORKOUT

WORKOUT

START
TRAINING
TODAY

KEEP THE PROCESS

Training program By Hamza Majid | FOR ABDERRAHMANE FATH

Leg day is my favorite day. You can't
have a thorough leg workout without
feeling completely spent. It's a challenge,
but the benefits of maintain muscle
mass on my legs is important because,
as the biggest muscle group in the body.
Exercise Sets Reps Rest

20-15-12-10-
Leg Extension 5 60 Sec
8

Hack squat (Week 1)

4 15-12-10-8 60 sec
Squat (Week 2)

Leg Extension 4 15-12-10-8 60 sec

25-20-15-12-
Calf reises variation 5 60 sec
10
You should never be afraid of looking
athletic or building too much muscle.
Exercise Sets Reps Rest

20-15-12-10-
Overhead Press 5 60 Sec
8

Dumbbell Fly 4 15-12-10-8 60 sec

Leg Extension 4 15-12-10-8 60 sec

Seated Machine Reverse

4 20-15-12-10 60 sec
Fly

Close Grip Bench Press 3 15-12-10 60 sec

Tricep Pushdown 3 15-12-10 60 sec

It is nice finding that place where you
can just go and relax.
HYDRATION

NAPPING
There are some things that money can't
buy: peace of mind, for starters, and lean
muscle mass. Neither the Queen of
England nor the founder of Microsoft can
put in an order for either one.
Exercise Sets Reps Rest

20-15-12-10-
Barbell Row 5 60 Sec
8

Lat Pulldown 4 15-12-10-8 60 sec

Dumbbell Row 4 15-12-10-8 60 sec

Pull Ups 3 MAX 60 sec

Close Grip Bench Press 3 15-12-10 60 sec

Tricep Pushdown 3 15-12-10 60 sec

I must not fear. Fear is the mind-killer.
Fear is the little-death that brings total
obliteration. I will face my fear. I will
permit it to pass over me and through
me. And when it has gone past, I will
turn the inner eye to see its path. Where
the fear has gone, there will be nothing.
Only I will remain.
Exercise Sets Reps Rest

20-15-12-10-
Bench Press 5 60 Sec
8

Incline Bench Press 4 15-12-10-8 60 sec

Dumbbell Fly 4 15-12-10-8 60 sec

Dips 4 MAX 60 sec

Close Grip Bench Press 3 15-12-10 60 sec

Tricep Pushdown 3 15-12-10 60 sec

If you do not use a muscle or any part of
the body, it tends to become atrophic. So
is the case with the brain. The more you
use it, the better it becomes.
 WHY DO YOU NEED

Exercise Sets Reps Rest

Cycling Machine 1 - 35 MIN

Full Name : ABDERRAHMANE FATH
Age : 23
Weight : 70 Kg
Height : 175 Cm

GYM NOW OR
TOMORROW
- Lets Get Stronger -

BODY PERSONAL
BUILDING TRAINING

CONTACT: 06 58 74 45 11 | @HAMZAMAJID_ | HAAMZAMAJID@GMAIL.COM