EXERCISE REPS S1 S2 S3 S4

BB BENCH PRESS 6

BB ROW 6

LEG EXTENSION 12

DAY 1 LEG CURL 12

BB CURLS 6

ROPE TRICEP PUSHDOWN 12

CALVE RAISES 20

DB INCLINE BENCH PRESS 12

CLOSE GRIP PULLDOWNS 12

LEG PRESS 9

DAY 2 KB SWING 9

DB PREACHER CURLS 9

CG BENCH PRESS 6

REVERSE PEC DEC FLYS 20

PLATE LOADED CHEST PRESS 9

T-BAR ROW 9

FRONT SQUAT 6

DAY 3 BB RDL 6

DB INCLINE CURLS 12

DB INCLINE SKULLCRUSHERS 9

DB SIDE RAISES 20

HAMZA ROUTINE
Guidelines:
 Do one of the full-body workouts below every other day:
o In between these days, you can either take a full rest day or do a cross-fit workout (1-2 per week)
o Let me know when you want to do these cross-fit conditioning workouts and I’ll send one each time
 For the full-body workouts themselves, do them in a circuit style:
o Pick a weight for each exercise and stick to it for the whole workout (challenge yourself)
 6 reps = heavy / 9 reps = medium-heavy / 12 reps = medium
o Do one round of each exercise going down the circuit and then start back at the top
o Fit in as many rounds as possible in the time you have available to train (breaks should be very short)
o Record the weight you used and increase it each session