ABSTRACT

LEGS-------------------- (P1)

Back And Biceps------(P6)

Chest And Triceps-----(P12)

Shoulders And Abs----(P16)

 LEGS
• SQUAT:

Targets Glutes (Ass), Quads and Hamstrings.

Keep your core pushed and engaged, go down like you are trying to sit on a seat.
Do 3 sets of 12 reps, find the best weight that will take you to failure within 8 to
15 reps. Also, make sure to take 3 minutes break between sets to give your
cardiovascular system enough time to recover for the most optimal performance.

• HIP THRUST:

Hip thrust is your ultimate friend when it comes to growing your Glutes, the
biggest muscles in the human body.

Make sure to control the weight while u r performing the exercise, its not just
about lifting the weight from the ground with your hips but also you should try
your best to lower the weights in a slow pace when it’s going down. The general
rule should be as it follows: count 1 second when u r lifting the weight up, and
count 3 seconds on your way to putting the weight down. ( 3 sets of 12 reps )

• STIFF LEG DEADLIFT:

This one targets your Hamstrings best out of any other exercise.

While you are performing this exercise, you should keep your legs straight as well
as your back, I repeat! Do not bend your knees nor your lower back. Both of them
should stay straight and your core should be engaged. Also, do not put the
weights down, you should lower them until you form a 90-degree angle with your
body and then lift the weights up again. Like all the previous exercises, this should
be performed for 3 set of 12 reps and 3 minutes break between every set for
optimal recovery.

• CALF RAISE: (Fuck Calves)

Targets non other than the most hated muscle in the whole world named Calves.

Lift your body using your feet only, add dumbbells for progressive overload to
weigh you down in case its too easy. Calves are a unique group of muscles
because they are a group of muscles that we use every single day so its not that
easy to take them to failure, you should aim for a rep range of 20 to 35 for 3 sets
and ofc 3 minutes break between each set. ( they don’t grow (T T) )
 BACK AND BICEPS
• LATS PULLDOWN:

Targets the Lats and Upper Back

Bring down the weights using your lats, do a wide grip forming a 90-drgree shape
between your biceps and forearms, when u r bringing the weight down, lean a
little bit back and bring the weight to your upper chest, and control the weight
when it’s going up, don’t pull down the weight until your arms are fully straight for
maximum range of motion. Do this for 3 sets of 12 reps and 3 minutes break
between each.

• SEATED CABLE ROW:

Targets the Lower Back and Lats

Use your legs to block your body from being pulled back with weight, use your
hands and back to pull the weight to you and control it on the way back, its an
easy and effective exercise. Do this for 3 sets of 12 reps and 3 minutes break
between each of the sets.
 • BENT OVER ROWS:

Targets your entire Back

Bent a little bit creating a 120-degree angle, do a reverse grip on the bar and lift
the weight using your hands and lats, bring elbows behind your back when you
are lifting the bar and stretch your hands straight when lowering it down. 3 sets of
12 reps to failure and 3 minutes break between each.
 • Biceps curls:

Your friendly go to Biceps exercise, targets non other than the Biceps

Do not move your elbows, keep them in place and focus on lifting the weights
only using the second part of your arm (Forearm), bring down the weights slowly
to stretch the Biceps as much as possible. 3 sets of 12 reps and 3 minutes rest in
between would be good enough to stimulate muscles growth if taken to failure
obviously.

• HAMMER CURLS:

Targets the longer head of the Biceps as well as the shorter head
Its almost identical to its twin BICEPS CURLS, the only difference is your grab the
dumbbells sideways creating a shape of a hammer with your hand and lifting it
the same way as biceps curls without moving your elbows only using your second
part of the arm and lifting it side ways in a straight line like its shown in the picture
above.

• SEATED BICEPS CURLS:

Pretty similar to the normal Biceps curls but this exercise works on creating more
range of motion which ends up stretching biceps and engaging both heads of the
biceps even more

Make sure to control the weights when bringing it down as well as lifting the
weight slowly to feel the stretch and burn. 3 sets of 12 reps and 3 minutes break
to recover.
 CHEST AND TRICEPS
• INCLINE DUMBBELL PRESS:

Targets the Upper Chest and a little bit of the middle chest
Put the seat in a 45-degree and lay your back on it lift weight on the line of your
eye sight above your face, control the weight on the way down until you feel your
Upper Chest stretching and lift it up. 3 set of 12 reps and 3 minutes break.

• CLOSE GRIP PRESS:

Targets the triceps

Lay flat on a seat and grab the bar with a closed grip, control the weight and feel
your triceps working, your range of motion should be almost like a normal bench
press. 3 set of 12 reps and 3 minutes break.
 • DUMBBELL SKULL CRUSHER:

Targets the triceps as well

Lay flat on a bench, hold the dumbbells and bring them behind your head and
push forward stretching your arms straight, you should feel your triceps engaging
and burning, the slower you perform the exercise the better it is for your muscle
mind connection. 3 sets of 12 reps and 3 minutes break between each set.

• CABLE PUSHDOWN

Targets non other than triceps

In your case since u don’t have this equipment, you will do it using the normal bar
you have, grab it with a closed grip and push it down using only the second part of
your arm, do not move your elbows and do not let the bar go higher than your
chest, the range of motion should be between your quads and chest. 3 sets of 12
reps until failure and 3 minutes break in between of each set.
 SHOULDERS AND ABS
• SHOUDLER PRESS:

Targets Front and Upper deltoids

Sit at a 90-degree bench and bring the dumbbells in a straight line above your
head, do this for 3 sets of 12 reps and 3 minutes recovery.
 • LATERAL RAISES

Targets the sides of the shoulders also known as side deltoids

If there is anything I’m known for, it’s definitely wide shoulders now besides
having a wide frame genetically, this exercise is your best friend to get an even
wider frame and have those over-sized clothes fitting you. Do this for 3 sets of 12
reps and watch your shoulders get wider in 2 months, its also super good for girls
since it creates that hourglass shape.
 • REAR DELT:

Targets the back part of your shoulders aka Rear Delts.

Lay on your stomach on a 45-degree bench and bring the dumbbells behind your
back in a motion like wings almost like you are trying to fly. 3 sets of 12 reps and 3
minutes rest in between.
 • ABS CRUNCHES:

Your famous abs exercise aka sit ups

Set the bench in a decline state and lay flat on your back on top of it, try to lift up
your upper body only using abs, add weights with time for progressive overload if
your body weight is too easy, once you start the exercise do not lay back on the
bench do not let your back touch the bench, the tension should be put on the abs
from the start till the end only then you can lay flat again to recover. 3 sets of 12
reps 3 minutes rest in between of each set.
 • CABLE CRUNCHES:

Targets both the lower Back and ABS, simple easy and effective.

Hold the bar tightly behind your head, put your knees to the ground and try to
bring the of your body into the ground using your abs and lower back, it might be
hard at first but make sure to lower the weights and it shouldn’t be a problem no
more. 3 sets of 12 reps 3 minutes rest in between.
Program related tips:
The weekly program should look like this:
• Monday: Legs
• Tuesday: Back and Biceps
• Wednesday: Shoulders and ABS
• Thursday: Legs
• Friday: Chest and triceps
• Saturday: Legs
Also feel free to add an exercise or two of abs to the end of each workout if
you feel like it, they are a small muscle and can recover fast.

GENERAL TIPS:
1. Drink at least 2L of water daily
2. Focus more on carnivore food since its full of protein
3. 8 hours of sleep is mandatory
4. Eat, Eat, Eat. Even if you feel full keep eating
5. Avoid too much sugar
6. Tea is useless you are better off drinking a shake or milk (don’t kill me)
7. Do not ego lift
8. Increase weight every two or three sessions for progressive overload
9. Be patient, it takes months at least to start seeing results
10. Wide is my middle name Oualid Wide Ouarhil.