Personal trainers hate him
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Personal trainers hate him
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.
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.
Rafik Arfah- Wrestling Legend
- Posts : 515
Join date : 2015-03-30
Age : 45
Location : Bedroom of AK-14's mom
Re: Personal trainers hate him
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.
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.
Rafik Arfah- Wrestling Legend
- Posts : 515
Join date : 2015-03-30
Age : 45
Location : Bedroom of AK-14's mom
Re: Personal trainers hate him
Some recent real life pics of progress that I decided to share because I know no one will look.
Rafik Arfah- Wrestling Legend
- Posts : 515
Join date : 2015-03-30
Age : 45
Location : Bedroom of AK-14's mom
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