Personal trainers hate him

View previous topic View next topic Go down

Personal trainers hate him

Post by Rafik Arfah on Fri Oct 16, 2015 4:00 pm

A lot of people ask me how I get this body, how I get these abs. Well, here's how.

Here is how I workout. Enjoy.

Super Set 1:

4 sets of dumbbell Bench Press - 10 kgs and 10 reps.
4 sets and 10 reps of squats.

Super set 2:

3 sets and 12 reps of shoulder press - 60 lbs (I know, I know..).
3 sets and 12 reps of lat pulldowns - 75 lbs.

Super set 3:
3 sets and 12 reps of front row - 105 lbs.
3 sets and 20 reps of roman chair knee raises.

Super set 4:
4 sets and 10 reps of dumbbell bicep curls - 7 kg.
4 sets and 12 reps of triceps cable pushdowns - 50 lbs (I know..).

Abs:

Sit-ups/crunches - 2 sets of 25 reps.
Plank - 2 sets of 60 seconds.
2 sets and 15 reps of that Superman ab workout.

Optional:
2/3 sets and 12 reps of leg extensions - 150 lbs.

Has this workout routine got me results?

Well..



Side note: the above pic is not me.

_________________


Greatest ROC World Champ ever

Longest reigning ROC Tag Team Champion

And according to AK-14's mom, a man who is packing more heat in his pants than all of Compton combined
avatar
Rafik Arfah
Wrestling Legend
Wrestling Legend

Posts : 515
Join date : 2015-03-30
Age : 38
Location : Bedroom of AK-14's mom

View user profile

Back to top Go down

Re: Personal trainers hate him

Post by Rafik Arfah on Wed Dec 30, 2015 1:50 pm

New routine, brahs.

1. Super set
4 sets and 10 reps Dumbbell bench press - 20 kg.
10 reps of squats (with weight) - 20 kg barbell, two 10 kg plates and an extra two 1 LBS on each side.

2. Super set
3 sets and 10 reps of incline dumbbell bench press - 14 kg.
3 sets and 10 reps of reverse lunges.

3. Super set
4 sets and 10 reps of reverse lat pulldown - 90 lbs (40 kg).
4 sets and 10 reps of lateral raise - 6 kg.

4. Super set
3 sets and 10 reps of seated row - 120 lbs (54 kg).
3 sets and 10 reps of shoulder press - 70 lbs (31 kg).

5. Super set
3 sets and reps of pull-overs - 12 kg.
3 sets and 20 reps of calf raises.

6. 4 sets and maximum reps of parallel dips.

7. 4 sets and 10 reps of machine bicep curls. Each single hand does 10 reps - 40 lbs.

8. 2 sets and 16 reps of roman chair leg raises.

_________________


Greatest ROC World Champ ever

Longest reigning ROC Tag Team Champion

And according to AK-14's mom, a man who is packing more heat in his pants than all of Compton combined
avatar
Rafik Arfah
Wrestling Legend
Wrestling Legend

Posts : 515
Join date : 2015-03-30
Age : 38
Location : Bedroom of AK-14's mom

View user profile

Back to top Go down

Re: Personal trainers hate him

Post by Rafik Arfah on Wed Mar 23, 2016 4:40 pm

Some recent real life pics of progress that I decided to share because I know no one will look.




_________________


Greatest ROC World Champ ever

Longest reigning ROC Tag Team Champion

And according to AK-14's mom, a man who is packing more heat in his pants than all of Compton combined
avatar
Rafik Arfah
Wrestling Legend
Wrestling Legend

Posts : 515
Join date : 2015-03-30
Age : 38
Location : Bedroom of AK-14's mom

View user profile

Back to top Go down

Re: Personal trainers hate him

Post by Sponsored content


Sponsored content


Back to top Go down

View previous topic View next topic Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum