WORKOUT

PROGRAMME

NEDIM
 Hello!!!!
• Thank you for downloading my workout
programme. This document worth about 1000$
and you got it for free. I wanna you good luck in
your workout with best wishes.
Bicep workout
1. WEIGHTED CHIN UPS (C,S) (max out),
2. CHIN UPS (C,S,W) (max out),
3. BEHIND THE HEAD CHIN UPS (max out),
4. BARBELL CURLS (max out)

5. Complete this exercises in 4 rounds

 Tricep workout
1. DIAMOND PUSHUPS (max out),
2. BARBELL BEHIND THE HEAD (max out),
3. TRICEP EXTENSION (max out),
4. SKULL CRUSHERS (max out),

5. Complete this exercises in 4 rounds

 Chest workout
1. REGULAR PUSH UPS (max out),
2. INCLINE PUSH UPS (max out),
3. WIDE PUSH UPS (max out),
4. EXPLOSIVE/SLOW MO PUSH UPS (max out),

5. Complete this exercises in 4 rounds

 Shoulders workout
1. PSEUDO PUSH UPS (max out),
2. SHOULDER TO SHOULDER (max out),
3. IN & OUTS (max out),
4. ELEVATED/PIKE PUSH UPS (max out),
5. UPRIGHT ROW TO F. EXTENSIONS (max out),
6. MILITARY PRESS (max out),
7. TAP LATERAL RAISE (max out)

8. Complete this exercises in 4 rounds,but not all

exerises chose 4.
 Back workout
1. WEIGHTED PULL UPS (max out),
2. PULL UPS (C,S,W) (max out),
3. ARCHER PULL UPS (max out),
4. TYPEWRITTER PULL UPS (max out),
5. BEHIND THE HEAD PULL UPS (max out),

6. Complete this exercises in 4 rounds

 ABS workout
1. RUSSIAN TWISTS (30 seconds),
2. LEG FLUTTERS (30seconds)
3. LEG RAISES (30seconds),
4. SIT UPS (30 seconds),
5. KNEE RAISES/WEIGHTED RAISES (30 sec.),

6. Complete this exercises in 4 rounds but

between each of this exercise you mustn't take
a rest you must keep going no matter what will
happen (i mean on pain in your stomach)
 Legs workout
1. CALVES RAISES (max out),
2. WEIGHTED SQUATS (max out),
3. JUMPING SQUATS (max out),

4. Complete this exercises in 4 rounds and

remember:'' NEVER SKIP LEG DAY''!!!
 Whole body
1. WEIGHTED PULL UPS (max out),
2. BULGARIAN SPLIT-SQUATS (max out),
3. PIKE PUSH UPS (max out),
4. PLANK & PLANK SIDE TO SIDE (max out)
5. MOUNTAIN CLIMBERS (max out)

6. Complete this workout in 4 rounds

 Workout schedule
• Day 1:BACK & BICEPS
• Day 2:CHEST & TRICEPS
• Day 3:Abs & SHOULDERS
• Day 4:BICEPS & BACK
• Day 5:LEGS
• Day 6:?
• Day 7:?
 Tips and tricks
• Before you start this workout you must know
how to perform techniques for each pf those
exercises. Don't just work and work as faster
as you can,no you have to perform this
exercises true,so first you should learn how to
do each of those and then start with this
workout. I hope you will proceed to the next
level soon and i hope that this programme will
help you. PEACE OUT!!!!!!