moh ghouleh 2014

DOWNLOADS/VIEWS: 0/860

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

What workout routine has worked best for you?
I love high intensity training! I reach my maximum intensity by using heavy weights combined with supers sets and drop sets. This is how Iâ€™ve been training from day 1 and it still works for me.

Day 5
Day 4
Day 1
Day 2
Day 3

Chest/abs 8 exercises, 3 hrs 50 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Incline Press	33x20 reps	rest: 60s
Dumbbell Bench Press	33x20 reps	rest: 60s
Dumbbell Incline Bench Press (Palms in)	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Barbell Reverse Bench Press (Wide Grip)	3x8 reps	rest: 60s

Legs/calves 8 exercises, 1 hr 51 mins

Smith Machine Front Squat	10x10 reps	rest: 60s
Dumbbell Walking Lunge	33x3 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Standing Hamstring and Calf Stretch	3x20 reps	rest: 60s
90/90 Hamstring Stretch	4x10 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s

Shoulders/Abs 7 exercises, 55 mins

Dumbbell Seated Arnold Press	5x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x8 reps	rest: 60s
Cable Rear Lateral Raise	4x8 reps	rest: 60s
Barbell Rear Military Press	4x8 reps	rest: 60s
Air Bike	4x8 reps	rest: 60s
Ab Draw Leg Slide	4x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s

Biceps/Triceps/Abs 9 exercises, 1 hr 4 mins

Preacher Curl Machine	4x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x8 reps	rest: 60s
Stability Ball Dumbbell Kickback	4x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s

Back/Abs 9 exercises, 1 hr 5 mins

Pull-Up	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Machine Lat Pulldown	4x8 reps	rest: 60s
Machine Landmine Row (Reverse Grip)	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s