Iqbal Miah

Personal Workout Plan

Intro to workout plan

Before your first exercise of every workout, complete 2 warm up sets at a weight which is light for you.

Rest for 30-45 seconds after every individual exercise.

Any superset exercises, rest for 45-60secs after full superset

Choose any one of the conditioning exercises to complete once a week

Conditioning sessions

Every minute complete the prescribed reps. For example, minute 1 conduct 15 air squats. Once complete
rest until the next minute commences and then conduct 15 press ups. Continue this pattern throughout.

On completion of the 4th exercise repeat the process a total of four times.

You should aim to have approximately 15/20 seconds recovery each time. If you are struggling to hit the
desired reps, then lower them accordingly.

SUPERSET
Supersets are done by doing two or more exercises, following immediately after each other with no
rest in between.
 Iqbal Miah
Personal Workout Plan

Program overview
Legs

EXERCISE

Squat
5 sets 8-10 reps
Leg Press
4 sets 10 reps
Bulgarian Split Squat, Dumbbell
4 sets reps
Leg Extension
4 sets 10 reps
Leg Curl, Lying, Machine
4 sets 10 reps
 Iqbal Miah
Personal Workout Plan

Chest

EXERCISE

Bench Press
5 sets 8 reps
"2 Warm up sets to be completed before your working set
"

Bench Press, Incline Bench, Dumbbell

5 sets 8 reps
Superset 5 rounds

Fly, Dumbbell
8 reps
Hex Press
8 reps
Fly, Pec Deck
4 sets 12 reps
Cable Crossover
3 sets 12-14 reps
 Iqbal Miah
Personal Workout Plan

Back & Biceps

EXERCISE

Deadlift
5 sets 8-10 reps
Pull Up
4 sets 8-10 reps
"Use assisted machine if you struggle with this"

Row, Cable, Seated

4 sets 10-12 reps
Bicep Curl, Standing, Barbell
4 sets 10-12 reps
Superset 4 rounds

Row, Tripod, Dumbbell

10-12 reps
Bicep Curl, Standing, Dumbbell
10-12 reps
Pull Down, Wide Grip
4 sets 12 reps
Bicep Curl, Cable
4 sets 12 reps
 Iqbal Miah
Personal Workout Plan

Arms

EXERCISE

Bicep Curl, Cable

5 sets 12 reps
"Rest for 30 seconds after every individual exercise.
Any superset exercises, rest for 45-60secs after full superset
"

Tricep Extension, Overhead, High Pulley

5 sets 12 reps
Superset 5 rounds

Skullcrusher, EZ Bar
10 reps
Bench Press, Close Grip, EZ Bar
10 reps
Bicep Curl, Standing, Barbell
5 sets 10 reps
Tricep Extension, Cable, Rope
5 sets 10 reps
Superset 4 rounds
"You can do the seated extensions while standing if you feel more comfertable"

Bicep Curl, Standing, Dumbbell

10 reps
Tricep Extension, Dumbbell, Seated
10 reps
 Iqbal Miah
Personal Workout Plan

Shoulders

EXERCISE

Shoulder Press, Dumbbell, Seated

4 sets 8 reps
Superset 4 rounds

Front Raise, Dumbbell, Standing

10 reps
Lateral Raise, Dumbbell
10 reps
Rear Delt Fly, Machine
4 sets 10 reps
Upright Row, Dumbbell
4 sets 10 reps
Rear Delt Fly, Bent Over, Standing, Dumbbell
4 sets 10 reps
 Iqbal Miah
Personal Workout Plan

Muscular strength and aerobic conditioning

EXERCISE

Push Up
5 sets 12 reps
"Wide grip"

Sit Up, Twist, Decline

5 sets 10 reps
"can be done on the floor"

Burpee
5 sets 10 reps
Squat, Bodyweight
5 sets 12 reps
 Iqbal Miah
Personal Workout Plan

Aerobic conditioning

EXERCISE

Plank
5 sets 1 min
Side Plank
5 sets 30 sec
"left and right"
 Iqbal Miah
Personal Workout Plan

Muscular strength and conditioning

EXERCISE

Squat, Bodyweight
4 sets 15 min
Push Up
4 sets 15 reps
Sit Up, Twist, Decline
4 sets 15 reps
Burpee on the clock
4 sets 15 reps
 Iqbal Miah
Personal Workout Plan

Detailed program
Legs

Squat
5 sets x 8-10 reps

Video explanation

Leg Press
4 sets x 10 reps

Video explanation

Bulgarian Split Squat, Dumbbell

4 sets x reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Leg Extension
4 sets x 10 reps

Video explanation

Leg Curl, Lying, Machine

4 sets x 10 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Chest

Bench Press
5 sets x 8 reps

"2 Warm up sets to be completed before your

working set
"

Video explanation

Bench Press, Incline Bench, Dumbbell

5 sets x 8 reps

Video explanation

Superset
5 rounds
Fly, Dumbbell: 5 sets x 8 reps
Hex Press: 5 sets x 8 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Video explanation

Fly, Pec Deck

4 sets x 12 reps

Cable Crossover
3 sets x 12-14 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Back & Biceps

Deadlift
5 sets x 8-10 reps

Video explanation

Pull Up
4 sets x 8-10 reps

"Use assisted machine if you struggle with this"

Video explanation

Row, Cable, Seated

4 sets x 10-12 reps

Video explanation

Bicep Curl, Standing, Barbell

4 sets x 10-12 reps
 Iqbal Miah
Personal Workout Plan

Video explanation

Superset
4 rounds
Row, Tripod, Dumbbell: 4 sets x 10-12 reps
Bicep Curl, Standing, Dumbbell: 4 sets x 10-12 reps

Video explanation

Video explanation

Pull Down, Wide Grip

4 sets x 12 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Bicep Curl, Cable

4 sets x 12 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Arms

Bicep Curl, Cable

5 sets x 12 reps

"Rest for 30 seconds after every individual exercise.

Any superset exercises, rest for 45-60secs after full
superset
"

Video explanation

Tricep Extension, Overhead, High Pulley

5 sets x 12 reps

Video explanation

Superset
5 rounds
Skullcrusher, EZ Bar: 5 sets x 10 reps
Bench Press, Close Grip, EZ Bar: 5 sets x 10 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Video explanation

Bicep Curl, Standing, Barbell

5 sets x 10 reps

Video explanation

Tricep Extension, Cable, Rope

5 sets x 10 reps

Video explanation

Superset
4 rounds
Bicep Curl, Standing, Dumbbell: 4 sets x 10 reps
Tricep Extension, Dumbbell, Seated: 4 sets x 10 reps

"You can do the seated extensions while standing if

you feel more comfertable"

Video explanation
Iqbal Miah
Personal Workout Plan

Video explanation
 Iqbal Miah
Personal Workout Plan

Shoulders

Shoulder Press, Dumbbell, Seated

4 sets x 8 reps

Video explanation

Superset
4 rounds
Front Raise, Dumbbell, Standing: 4 sets x 10 reps
Lateral Raise, Dumbbell: 4 sets x 10 reps

Video explanation

Video explanation

Rear Delt Fly, Machine

4 sets x 10 reps
 Iqbal Miah
Personal Workout Plan

Video explanation

Upright Row, Dumbbell

4 sets x 10 reps

Video explanation

Rear Delt Fly, Bent Over, Standing, Dumbbell

4 sets x 10 reps

Video explanation
 Iqbal Miah
Personal Workout Plan

Muscular strength and aerobic conditioning

Push Up
5 sets x 12 reps

"Wide grip"

Video explanation

Sit Up, Twist, Decline

5 sets x 10 reps

"can be done on the floor"

Burpee
5 sets x 10 reps

Video explanation

Squat, Bodyweight
5 sets x 12 reps
Iqbal Miah
Personal Workout Plan

Video explanation
 Iqbal Miah
Personal Workout Plan

Aerobic conditioning

Plank
5 sets x 1 min

Video explanation

Side Plank
5 sets x 30 sec

"left and right"

Video explanation
 Iqbal Miah
Personal Workout Plan

Muscular strength and conditioning

Squat, Bodyweight
4 sets x 15 min

Video explanation

Push Up
4 sets x 15 reps

Video explanation

Sit Up, Twist, Decline

4 sets x 15 reps

Burpee on the clock

4 sets x 15 reps
Iqbal Miah
Personal Workout Plan

Video explanation