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    Usama Kahlid
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    This training protocol outlines a 5-day workout split with rest on days 6-7. Each day focuses on a different muscle group and consists of 4 exercises with 4 sets of 12-15 reps each. Exercises are done with only 40-60 seconds of rest between sets. The workout aims to be completed within 45 minutes and advises consuming 100g of carbs before training and drinking 500ml of fluid between sets.

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    This training protocol outlines a 5-day workout split with rest on days 6-7. Each day focuses on a different muscle group and consists of 4 exercises with 4 sets of 12-15 reps each. Exercises are done with only 40-60 seconds of rest between sets. The workout aims to be completed within 45 minutes and advises consuming 100g of carbs before training and drinking 500ml of fluid between sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    76 views24 pages

    Workout

    Uploaded by

    Usama Kahlid
    This training protocol outlines a 5-day workout split with rest on days 6-7. Each day focuses on a different muscle group and consists of 4 exercises with 4 sets of 12-15 reps each. Exercises are done with only 40-60 seconds of rest between sets. The workout aims to be completed within 45 minutes and advises consuming 100g of carbs before training and drinking 500ml of fluid between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 24

    TRAINING

    PROTOCOL

    This is the advanced training module


    Only 40-60 seconds rest in between sets


    Total 16 sets 4 exercises
    Normal reps
    Drink 500 ml in between training
    Carbs before training is a must
    100 grams rice/potato/sweet potato
    Maximum workout duration - 45 mins (
    anything over you are overtraining)

    DAY 1
    SHOULDERS
    1. SHOULDER PRESS

    SETS 4, REPS 12-15


    DAY 1
    SHOULDERS
    2. SIDE LATERAL RAISES

    SETS 4, REPS 12-15


    DAY 1
    SHOULDERS
    3. FRONT RAISES

    SETS 4, REPS 12-15


    DAY 1
    SHOULDERS
    4. REAR SHOULDERS WITH
    CABLE

    SETS 4, REPS 12-15


    DAY 2
    BACK
    1. LAT PULLDOWN

    SETS 4, REPS 12-15


    DAY 2
    BACK
    2.CLOSE GRIP PULLDOWN

    SETS 4, REPS 12-15


    DAY 2
    BACK
    3. MID ROWING MACHINE

    SETS 4, REPS 12-15


    DAY 2
    BACK
    3. MACHINE ROWING

    SETS 4, REPS 12-15


    DAY 2
    BACK
    4. STANDING HYPERS

    SETS 4, REPS 12-15


    DAY 3
    ARMS
    1. TRICEP PUSH DOWN

    SETS 4, REPS 12-15


    DAY 3
    ARMS
    2. CABLE CURL

    SETS 4, REPS 12-15


    DAY 3
    ARMS
    3.SINGLE TRICEP PUSHDOWN

    SETS 4, REPS 12-15


    DAY 3
    ARMS
    4. CONCENTRATION CURLS

    SETS 4, REPS 12-15


    DAY 3
    ARMS
    5. BENCH DIPS

    SETS 4, REPS 12-15


    DAY 4
    CHEST
    1.BENCH PRESS
    FIXING CHEST FAT

    SETS 4, REPS 12-15


    DAY 4
    CHEST
    2.INCLINE PRESS
    FIXING CHEST FAT

    SETS 4, REPS 12-15


    DAY 4
    CHEST
    3. DECLINE BENCH PRESS

    SETS 4, REPS 12-15


    DAY 4
    CHEST
    4. CHEST PRESS

    SETS 4, REPS 12-15


    DAY 5
    ABS
    1.FREE SQUATS
    BODY FAT REDUCTION WORKOUT

    SETS 4, REPS 12-15


    DAY 5
    ABS
    2.STANDING LUNGES
    BODY FAT REDUCTION WORKOUT

    SETS 4, REPS 12-15


    DAY 5
    ABS
    3. SWISS BALL CRUNCHES
    BODY FAT REDUCTION WORKOUT

    SETS 4, REPS 12-15


    DAY 6 & 7
    REST

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