CLIENT INFO

NAME: Muhammad Moosa

Waist: 37.5 inches

Height: 5.8 ft

Weight: 76 kg

Age: 22

Goal: Body Re-Composition

Fitness Level: Medium

Training Duration: 4 weeks

Starting Date: 6 September 2022

Reassessment Date: 6 October 2022

Terms Used:
RM: Repetitions Max. When set calls for 8 RM, it means you cannot do more
than 8 reps. If the weight is too light, you’ll be able to do more than 8, hence
you need to increase the weight. If you can’t do 8 reps, you need to lower the
weight.
Number of Sets and Reps: 4x8-12 [# sets x #reps]
4 is the # of sets of each exercise and 8-12 is the rep range. First set will be
towards the higher rep range and the last set will be towards the lower rep
range: gradually progressing the resistance/weight in each set.

Cardio:
Any exercise which raises the heart rate. Examples of cardio exercises are
Running, Jogging, Walking, Cycling, Treadmill, Elliptical machine.

Exercise Videos:
Exercise video link in attached below the exercise name. Click on the link to
watch the video. For best experience use a laptop or a PC.
DB = Barbell BB
= Barbell

Daily Warm Up:

10 minutes cycling on gym bike or 10 min brisk walk treadmill.
https://www.youtube.com/watch?v=E7ghNKOH9To&list=PLM-
YW3_0cq98goSs745NCESsXvP_v6Hs4&index=3&t=0s

Daily Cool-down- after the workout: Full

body stretching for relaxation
https://www.youtube.com/watch?v=KJaWIBg15n0

Rest: 30 to 45 seconds between the sets and 1 minute between the

exercises.

Tempo (The speed of reps): Slow Medium Fast

WORKOUT SPLIT
Day 1 PUSH WORKOUT
Day 2 PULL WORKOUT

Day 3 LEG WORKOUT

Day 4 ABS AND HIIT

Day 5 UPPER BODY WORKOUT

Day 6 LOWER BODY WORKOUT

Day 7 Active rest day

 DAY 1
PUSH WORKOUT

Pushups 3x15(try to do more reps every time)

Chest press machine 3x12-15

Barbell incline chest press 3x12-15

Dumbbell fly 3x12-15

Shoulder press machine 3x12-15

Dumbbell side lateral raises 3x12-15

Seated triceps overhead extension 3x12-15

Triceps straight pushdown 3x12-15

Cardio
20 min brisk walk
 DAY 2
PULL WORKOUT

Lat pull down 3x12-15

Reverse lat pulldown 3x12-15

Seated cable row 3x12-15

Standing barbell bicep curls 3x12-15

Face pull 3x12-15

Dumbbells hammer curl 3x12-15

Dumbbells shrugs 3x12-15

Cardio
20 min brisk walk
 DAY 3
2 DAY
LEG WORKOUT

BOX SQUATS 3x12-15

HALF lunges 3x12-15

Sumo squats 3x12-15

Barbell squats on box 3x12-15

Leg press 3x12-15

Leg extension 3x12-15

Lying leg curl 3x12-15

Cardio
20 min brisk walk
 DAY 4
ABS AND HIIT

ABS

Leg raises alternative 3x10 (try to do more reps every time)

Russian twist 3x15

Dumbbells side bend raises 3x15

HiiT

Dumbbells punches 3x20 (try to do more reps every time)

Dumbbells swing 3x15

incline mountain climber on chair 3x 20 seconds

Perform these 3 Exercise back to back Without Rest. After complete the
round rest 1 minute and start again. Perform total 3 rounds . ( 3sests of each
exercise
 DAY 5
UPPER BODY WORKOUT

Pushups 3x12-15(try to do more reps every time)

Barbell overhead press 3x12-15

Bench press 3x12-15

Barbell inline chest press 3x12-15

Barbell bent over row 3x12-15

Dumbbell overhead extension 3x12-15

Zot man curl 3x12-15

Crunches 3x12-15

Russian twist 3x12-15each side

Cardio
20 min brisk walk
 DAY 6
LOWER BODY WORKOUT

Barbell squats on bench 3x12-15

Leg press 3x12-15

Lying leg curl 3x12-15

Glute bridge 3x12-15

Standing calf raises 3x12-15

Leg raises alternative 3x12-15

Mountain climbers 3x20 seconds

Cardio
20 min brisk walk
 DAY 7
Active Rest Day

OUTDOOR CORDIO

1 min slow running 40 seconds walk (total time 25 min )

FULL BODY STRETCHES

https://www.youtube.com/watch?v=VXZdHESNf6E