Exercise Guru

EXERCISE GURU
SHAKEEL AHMED CELL:

0300-2789796 0336-2789796 0345-2303009
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SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
SHAKEEL AHMED
PERSONAL TRAINER, CONSULTANT & SUPPLIER
( BODY BUILDING, FITNESS & NUTRITION)
0300-2789796 0336-2789796 0345-2303009

ANY QUESTIONS/INQUIRES ABOUT BODY BUILDING, EXERCISES, & FITNESS ARE ANSWERED FOR FREE. WE SUPPLY NUTRIONAL SUPPLEMENTS (FOREIGN & PAKISTANI) ON WHOLE SALE RATES (INCLUDING OUR OWN FORMULAS). WE DEAL IN ALL MAJOR BRANDS. 1) OPTIMUM NUTRITION 2) MUSCLE TECH 3) SIX STAR 4) NUTRI SPORTS 5) ULTIMATE NUTRTION 6) ES 7) TWIN LABS 8) PRO LABS 9) UNIVERSAL 10) HEALTHY FIT & MUCH MUCH MORE. E MAIL SHAKEELGYM@YAHOO.COM MAILING ADRESS A-146 BLOCK D NORTH NAZIMABAD KARACHI 33 SIND ISLAMIC REPUBLIC OF PAKISTAN
LIST OF ROUTINES
1) MUST ROUTINE 2) PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE 3) MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC 4) Model work out routine 5) MASS FUEL ROUTINE 6) DHAMAKA ROUTINE 7) 4 DAYS SPLIT ROUTINE 8) FAT BURNING ROUTINE 9) GOAL MASS 5 DAY WORKOUT ROUTINE 10) MUST MASS ROUTINE 11) GUERILLA WORKOUT ROUTINE 12) 3 DAY WORKOUT ROUTINE 13) Beginner summer program 14) Smart looks routine 15) Commando exercise routine 16) Sports-cricket work-out 17) SPORTS- FOOT BALL ROUTINE 18) SIX WEEK THERAPY (ARMS) 19) POWER BUILDING WORK OUT 20)MUSCLES & MUSCLES 21) MUSCLES FACTORY 22) TOTAL MASS ROUTINE 23) FILM STAR JOHN ABRAHAM WORK OUT 24)FILM STAR SHAH RUKH KHAN 25) FILM STAR SALMAN KHAN 26)FILM STAR AMIR KHAN 27) BODY SHAPING WORK-OUT FOR ENDOMORPH IN 8 WEEKS 28) TOTAL MASS & MUSCLE DEFINATION 29)NEW FITNESS ROUTINE 30)NEW BIGGER EXERCISE ROUTINE 31)CHALLENGE 32)MASS FUEL 33)4 DAY ROUTINE 34)SHORT & HEAVY WORK OUT 35)CUTS & MASS WORK OUT 36)WEIGHT STRIPPING ROUTINE_WINTER POWER WORK OUT 37)ALL ROUND MUSCLES & MASS 38)I AM! MUSCULER 39)EXPLODING MASS ROUTINE 40)6 STAR WORK OUT 41)EXERCISE COLLECTION
SHAKEEL AHMED
0300-2789796_0336-2789796_0345-2303009
LIST OF DIET PRAGRAMS

1) FAT BURNING/LEAN DIET 2) DIET FOR MUSCLES 3) DIET FOR MASS 4) DIET FOR BULK UP 5) PROFESSIONAL DIET CHART 6) BEST SUPPLEMENTS 7) DIET CHART ROUTINE NO. 27 8) FOODS FOR BULK UP 9) DIET FOR CUTS & SHAPE 10) THE GREAT GREAT FOOD SUPPLEMENTS 11) I AM MUSCULAR DIET ROUTINE NO. 38 12) 4 WEEKS WEIGHT LOSS PROGRAM 13) 3 WEEKS WEIGHT LOSS DIET PROGRAM
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
EXERCISE GURU BY SHAKEEL AHMED

0300-2789796 0336-2789796 0345-2303009
DO NOT FOLLOW THE SAME EXERCISE ROUTINE FOR A LONG TIME; YOU MUST HAVE TO CHANGE IT TO SHOCK YOUR MUSCLES.
MUST ROUTINE
Day one Legs & chest:Legs 1) Dumbbell squats 2) Leg curl 3) Standing calf raise Chest 1) incline dumbbell fly 2) flat bench press 3) incline dumbbell press 4) flat dumbbell fly Lats/wings (warm up) Reverse pull down 3 sets 15 reps 3 sets 25 5 sets 5 3 sets 10 3 sets 25 reps reps reps reps 3 sets 5 reps 3 sets 5 reps 3 sets 10 reps
SHAKEEL AHMED
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Must routine
Day two Wings & traps:Wings 1) close grip pull down 3 sets 5 reps 2) bend over dumbbell rows 3 sets 25 reps 3) seated cable rows 3 sets 5 reps 4) reverse bend over dumbbell row 3 sets 25 reps Traps 1) two arm dumbbell upright rows 3 sets 25 reps 2) seated dumbbell shrugs 3 sets 5 reps 3) cable upright rows 3 sets 25 reps legs (warm up) leg press SHAKEEL AHMED
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3 sets 15 reps
Must routine
Day three Triceps & biceps:Triceps 1) close grip bench press 3 sets 5 reps 2) lying French curl 3 sets 5 reps 3) push down 3 sets 15 reps 4) over head rope push down 3 sets 25 reps biceps 1) standing barbell curl 3 sets 5 reps 2) two arm dumbbell preacher curl 3 sets 5 reps 3) standing cable curl 3 sets 15 reps 4) hammer curl 3 sets 25 reps Fore arms (warm up) reverse cable curl wrist curl SHAKEEL AHMED
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3 sets 15 reps 3 sets 15 reps
must routine
day four legs & chest:legs 1) legs extension 2) hack squat 3) hack squat calf raise Chest 1) incline barbell bench press 2) flat dumbbell press 3) seated chest/bench press 4) decline dumbbell fly shoulders/delts (warm up) cable side lateral raises 3 sets 15 reps 3 sets 5 reps 3 sets 10 reps 3 sets 5 reps 3 sets 10 reps 3 sets 5 reps 3 sets 10 reps 3 sets 10 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Must routine
Day five Triceps & biceps:Triceps 1) one arm push down 2) lying dumbbell French curl 3) over head push down 4) one arm reverse push down Biceps 1) one arm cable curl 3 sets 25 reps 2) lying dumbbell curl 3 sets 5 reps 3) standing cable curl (upper pulley) 3 sets 5 reps 4) one arm reverse cable curl 3 sets 25 reps Shoulder (warm up) Seated bend over dumbbell lateral raise 3 sets 15 reps SHAKEEL AHMED
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3 sets 25 reps 3 sets 5 reps 3 sets 5 reps 3 sets 25 reps
Must routine
Day six Shoulder & traps:Shoulders 1) military press 3 sets 5 reps 2) standing half side lateral 3 sets 25 reps 3) barbell reverse front press 3 sets 10 reps 4) cable reverse front raise 3 sets 10 reps traps 1) alternate dumbbell upright row 3 sets 15 reps 2) one arm cable upright row 3 sets 15 reps 3) seated dumbbell shrugs 3 sets 15 reps biceps & triceps (warm up) machine preacher curl with push down 3 sets 15 + 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE DAY 1

CHEST 1) FLAT DUMBBELL FLY SHOULDERS 1) MILITARY PRESS CHEST 1) FLAT BENCH PRESS 2) PEC DECK FLY WINGS 1) REVERSE PULL DOWN CHEST 1) INCLINE DUMBBELL PRESS 2) INCLINED DUMBBELL FLY 3 SETS 15 REPS
3 SETS 5 REPS
3 SETS 5 REPS 3 SETS 15 REPS
3 SETS 5 REPS
SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009
PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE

Day 2 Shoulder 1) behind the neck press chest 1) inclined bench press Shoulders 1) over head dumbbell press 2) reverse butter fly wings 1) close grip t bar rows Front shoulder 3 sets 5 reps
3 sets 5 reps
3 sets 5 reps
1) front barbell press 3 sets 5 reps 2) two arm dumbbell front raise 3 sets 15 reps

Day 3 Calves 1) standing calf raise Legs 1) leg press bicep Bicep barbell curl Tricep 3 sets 15 reps
3 sets 5 reps
3 sets 5 reps
1) lying dumbbell French curl 3 sets 15 reps forearms hammer curl bicep 1) alternate dumbbell curl tricep 1) lying French curl 3 sets 25 reps

Day 4 WINGS 1) CLOSE GRIP PULL DOWN TRAPS 1) CABLE UP RIGHT ROW UPPER BACK 3 SETS 5 REPS
3 SETS 15 REPS
1) WIDE GRIP BEND OVER BARBELL ROW 3 SETS 15 REPS TRAPS 1) BACK BARBELL SHRUGS (SMITH MACHINE) 3 SETS 5 REPS WINGS 1) STRAIGHT ARM PUSH DOWN TRAPS 1) SEATED DUMBBELL SHRUGS UPPER BACK 1) WIDE GRIP T-BAR ROW 3 SETS 15 REPS 3 SETS 5 REPS 3 SETS 5 REPS

DAY 5 CALVES 1) TOE PRESS THIGHS 1) BARBELL SQUATS 2) LEG CURL CHEST 3 SETS 15 REPS
1) DECLINE BARBELL PRESS 3 SETS 5 REPS 2) INCLINE DUMBELL PULLOVER 3 SETS 10 REPS (HOLD FOR 10 SECONDS, AFTER PULL DOWN) 3) SEATED CHEST/BENCH PRESS 3 SETS 5 REPS TRICEP 1) INCLINE E-Z BAR FRENCH CURL 3 SETS 5 REPS 2) DECLINE DUMBELL FRENCH CURL 3 SETS 15 REPS 3) OVER HEAD ROPE PUSH DOWN (UPPER PULLEY) 3 SETS 5 REPS

DAY 6 WINGS 1) REVERSE STRAIGHT ARM PUSH DOWN 3 SETS 15 REPS SHOULDERS 1) INCLINE BARBELL FRONT RAISE 3 SETS 10 REPS (USE 8 KG FIXED BARBELL ONLY) BACK 1) WIDE GRIP SEATED CABLE ROWS 3 SETS 5 REPS BACK SHOULDERS 1) FLAT DUMBBELL LATERAL RAISE WINGS 1) BACK LAT PULL DOWN SHOULDERS 3 SETS 15 REPS
3 SETS 15 REPS
1) BEHIND THE NECK PRESS (SMITH MACHINE) 3 SETS 5 REPS BICEPS 1) INCLINED E-Z BAR WIDE GRIP CURL 3 SETS 15 REPS 2) 90 DEGREES PREACHER CURL 3 SETS 5 REPS 3) CONCENTRATION CURL 3 SETS 15 REPS SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009
MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC CIRCUIT 1 WALKER 15 MINUTES
1) BENCH PRESS WITH HYPER EXTENSION 3 SETS 15 REPS 2) BACK LAT PULLDOWN WITH BEHIND THE NECK PRESS 3 SETS 15 REPS
3) CABLE UPRIGHT ROW WITH HANGING LEG RAISE 3 SETS 15 REPS 4) LEG PRESS WITH TOE PRESS 3 SETS 15 REPS
5) TRICEP PUSH DOWN WITH MACHINE PREACHER CURL 3 SETS 15 REPS 6) FORWARD CRUNCH WITH TWISTER (2 MINUTES) 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC CIRCUIT 2 1) BODY JACK WITH BEND OVER STICK 3 SETS 25 REPS 2) INCLINE DUMBBELL PRESS WITH BEND OVER LATERAL RAISE 3 SETS 25 REPS
3) CLOSE GRIP PULL DOWN WITH BACK BARBELL SHRUGS 3 SETS 25 REPS 4) LEG PRESS WITH DUMBBELL SIDE LATERAL RAISE 3 SETS 25 REPS
5) E-Z BAR WIDE GRIP PREACHER CURL WITH OVERHEAD DUMBBELL EXTENSION 3 SETS 25 REPS 6) HANGING LEG RAISE WITH SIT UPS 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/1789796 0345/2303009
MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC Circuit 3 1) leg extension 3 sets 5 reps with lying leg raise 3 sets 50 reps 2) flat dumbbell press 3 sets 5 reps with reverse crunch 3 sets 50 reps
3) over head dumbbell press 3 sets 5 reps with side stick 3 sets 50 reps 4) reverse cable row 3 sets 5 reps with hyper extension 3 sets 50 reps
5) front barbell shrugs with seated dumbbell shrugs 3 sets 5 reps 6) wide grip standing barbell curl 5 sets 55-5-5-5 reps with over head dumbbell extension 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC Circuit 4 1) one arm cable curl 3 sets 5 reps with one arm reverse cable curl 3 sets 15 reps 2) one arm push down 3 sets 5 reps one arm reverse push down 3 sets 15 reps
3) decline dumbbell fly 3 sets 15 reps with incline rear lateral raise 3 sets 15 reps 4) leg curl with inclined leg raise 3 sets 15 reps
5) straight arm push down with cable front raise 3 sets 15 reps 6) cable cross over with flat bench forward raise 3 sets 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC Circuit 5 1) hack squat with leg press with free squat with hanging raise sets 3 15+15+15+15 reps 2) decline barbell press with dumbbell pull over with pec deck fly with rope crunch 3 sets 15+15+15+15 reps
3) push down with reverse push down with over head dumbbell extension with lying leg raise 3 sets 15+15+15+15 reps 4) military press 3 sets 5 reps
5) standing barbell curl 3 sets 5 reps 6) close grip pull down 3 reps 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC Circuit 6 1) back lat pull down with front pull down with reverse pull down with body twist wheel 3 sets 15+15+15 reps + 2 minutes 2) side lateral dumbbell raise with front raise with overhead dumbbell press with dumbbell up right rows 3 sets 15+15+15+15 reps
3) e-z bar wide grip preacher curl with machine preacher curl with standing barbell curl with reverse cable curl 3 sets 15+15+15+15 reps 4) squats 3 sets 5 reps
5) bench press 6) close grip bench press
Daily 100 grams protein is a must or your future will bust!
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
MODEL WORKOUT ROUTINE

CIRCUIT 1 1) HACK SQUAT 3 SETS 15 REPS 2) DUMBBELL SIDE LATERAL RAISE 3 SETS 15 REPS 3) PARELLEL BAR DIPS 3 SETS 15 REPS 4) MACHINE BENCH PRESS 3 SETS 15 REPS 5) LEG EXTENSION 3 SETS 15 REPS 6) BUTTERFLY 3 SETS 15 REPS 7) INCLINE BENCH FORWARD CRUNCH 3 SETS 15 REPS CIRCUIT 2 1) BACK LAT PULL DOWN 2) BEHIND THE NECK PRESS 3) SEATED BENCH PRESS 4) MACHINE PULL OVER 5) FRONT LAT PULL DOWN 6) OVER HEAD DUMBBEL PRESS 7) HANGING LEG RAISE CIRCUIT 3 1) HYPER EXTENSION 4 SETS 25 REPS 2) LEG PRESS 4 SETS 25 REPS 3) STANDING CABLE CURL 4 SETS 25 REPS 4) TRICEPS PUSH DOWN 4 SETS 25 REPS 5) MACHINE PREACHER CURL 4 SETS 25 REPS 6) STANDING REVERSE CURL 4 SETS 25 REPS 7) BICEPS REVERSE PUSH DOWN 4 SETS 25 REPS 8) MACHINE REVERSE PREACHER CURL 3 SETS 25 REPS
3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 5 SETS 25 REPS
ABS WORKOUT
DAY 1 1) HANGING LEG RAISE 2) HANGING KNEE RAISE 3) INCLINE LEG RAISE 4) INCLINE KNEE RAISE 5) WALK DAY 2 1) FLAT LEG RAISE 2) FLAT KNEE RAISE (LYING) 3) INCLINE FORWARD CRUNCH 4) HYPER EXTENSION 5) BODY JACK DAY 3 1) WALK 2) BEND OVER STICK 3) GOOD MORNING 4) SIDE STICK 5) TWIST CRUNCHES 30 MINUTES SETS 25 REPS SETS 25 REPS SETS 25 REPS SETS 15 REPS 5 SETS 20 REPS 5 SETS 25 REPS 5 SETS 25 REPS 5 SETS 20 REPS 5 SETS 25 REPS 5 5 5 5 SETS SETS SETS SETS 20 REPS 25 REPS 20 REPS 20 REPS
5 5 5 5
REPEAT EVERY THING ON DAY 4 & 5 & protein intake is a must! SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Mass fuel
Day 1
Chest
1) bench press 2) push ups 3) incline bench press 4) dumbbell pull over 4 sets 10+5+5+25 3 sets to failure 3 sets 5 reps 3 sets 25 reps
5) close grip commando bench press 3 sets 25 reps 6) pec deck 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Mass fuel
Day 2
biceps
1) concentration curl 2) standing barbell curl 3) close grip pull ups 3 sets 25 reps 3 sets 5 reps
3 sets to failure
4) e-z preacher wide grip curl 3 sets 5 reps 5) alternate dumbbell curl 3 sets 25 reps 6) machine preacher curl 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Mass fuel
Day 3
Legs & back

1) squats 3 sets 5 reps
2) stiff legged dead lift on smith machine 3 sets 10 reps (heavy) 3) v-grip pull down 4) back pull ups 5) close grip t-bar row 6) seated cable row 3 sets 25 reps 3 sets to failure 3 sets 5 reps 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Mass fuel
Day 4
triceps
1) seated French curl with e-z bar 3 sets 5 reps 2) close grip bench press with e-z bar 3 sets 5 reps
3) reverse push up 4) reverse push down
3 sets to failure 3 sets 25 reps
5) incline dumbbell French curl 3 sets 25 reps 6) over head reverse push down 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Mass fuel
Day 5
Shoulders & traps

1) wide grip barbell front raise 3 sets 5 reps 2) Arnold press 3 sets 25 reps
3) Parallel bar dips
3 sets to failure
4) Alternate dumbbell up right rows 3 sets 5 reps
5) Back barbell shrugs
3 sets 5 reps
6) Military press with side lateral cable raise 3 sets 5-10-15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Mass fuel
Day 6
Biceps & triceps

1) Standing alternate dumbbell curl 2 sets 5 reps 2) lying alternate dumbbell French curl 2 sets 15+5 reps 3) standing hammer curl 3 sets 5 reps 4) standing alternate cable curl 3 sets 15 reps 5) barbell seated French curl 2 sets 5 reps 6) concentration curl 2 sets 5+15 reps 7) one arm dumbbell extension 2 sets 15+5 reps
SHAKEEL AHMED
CELL: 0300/2789796 _ 0336/2789796 _ 0345/2303009
DHAMAKA ROUTINE
DAY 1
CHEST,SHOULDER & TRAPS

1) INCLINE BENCH PRESS 2) MILITARY PRESS 3 SETS 5 REPS 3 SETS 5 REPS
3) OVER HEAD DUMBBEL PRESS 3 SETS 5 REPS 4) UP SIDE DUMBBEL LATERAL 3 SETS 10 REPS 5) WIDE GRIP FRONT BARBELL SHRUGS 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
DHAMAKA ROUTINE
DAY 2
LOWER & UPPER BACK

1) SMITH MACHINE DEAD LIFT 3 SETS 5 REPS
2) BACK LAT PULL DOWN (NEUTRAL GRIP) 3 SETS 5 REPS
3) REVERSE T-BAR ROW 3 SETS 5 REPS 4) WIDE GRIP SEATED CABLE ROWS 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
DHAMAKA ROUTINE
DAY 3
OUTER BICEPS
1) STANDING E-Z BAR CURL (CLOSE GRIP) 3 SETS 5 REPS
2) STANDING CLOSE GRIP CABLE CURLS 3 SETS 5 REPS
3) CONCENTRATION CURL 3 SETS 5 REPS 4) 90 DEGREE CURL 3 SETS 5 REPS
5) STANDING BARBELL CURL (CLOSE GRIP) 3 SETS 5 REPS

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
DHAMAKA ROUTINE
DAY 4
CHEST
1) PEC DECK FLY 2) SEATED BENCH PRESS 3) BENCH PRESS 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS
4) 90 DEGREES INCLINE BENCH PRESS ON SMITH MACHINE 3 SETS 5 REPS 5) CABLE CROSS OVER 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
DHAMAKA ROUTINE
DAY 5
TRICEPS
1) CLOSE GRIP BENCH PRESS 3 SETS 5 REPS 2) TWO ARM DUMBBELL KICK BACK 3 SETS 5 REPS 3) ONE ARM REVERSE PUSH DOWN 3 SETS 5 REPS 4) OVER HEAD DUMBBELL EXTENSION 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
DHAMAKA ROUTINE
DAY 6
TRICEPS & BICEPS

1) DUMBBEL HAMMER PREACHER CURL 3 SETS 5 REPS 2) BARBELL DECLINE FRENCH CURL 3 SETS 5 REPS 3) E-Z BAR INCLINE FRENCH CURL 3 SETS 5 REPS 4) 90 DEGREE PREACHER HAMMMER CURL WITH DUMBBELL 3 SETS 5 REPS
SUPER SETS
1) ONE HAND DUMBBELL EXTENSION WITH CONCENTRATION CURL 3 SETS 5+5 REPS 2) REVERSE PUSH DOWN WITH MACHINE PREACHER CURLS 3 SETS 15+15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
4 days split routine

DAY 1
LEGS & CHEST Legs

1) Barbell squats 2) leg press 3) standing calf raise 3 sets 5 repS 3 sets 5 reps 3 sets 15 reps
Chest
1) bench press 3 sets 5 reps 2) inclined dumbbell press 3 sets 5 reps 3) pec deck fly 3 set 15 reps
Bicep & tricep warm up

1) one hand dumbbell extension with concentration curl (super set) 3 sets 15 + 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 2
Back & traps back

close grip t-bar row 3 sets 5 reps 2) seated cable rows 3 sets 5 reps 3) back/rear pull ups 3 sets 15 reps 1)
traps
seated dumbbell shrugs 3 sets 5 reps 2) FRONT BARBELL SHRUGS (SMITH MACHINE) 3 SETS 5 REPS 3) CABLE UPRIGHT ROWS 3 SETS 15 REPS 1)
BICEPS & TRICEPS WARM UP

1) OVER HEAD DUMBELL EXTENSION WITH 2 ARM DUMBELL CURL 3 SETS 15+15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY 3
WINGS & SHOULDERS WINGS

BACK LAT PULL DOWN 3 SETS 5 REPS 2) STRAIGHT ARM PUSH DOWN 3 SETS 5 REPS 3) CLOSE GRIP PULL DOWN 3 SETS 15 REPS 1)
SHOULDERS
BEHIND THE NECK PRESS 3 SETS 5 REPS 2) OVER HEAD DUMBBELL PRESS 3 SETS 5 REPS 3) SEATED SIDE LATERAL RAISE 3 SETS 15 REPS 1)
BICEPS & TRICEPS WARM UP

1) STANDING CABLE SURL WITH TRICEP PUSH DOWN 3 SETS 15+15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY 4
BICEP & TRICEP BICEP

1) STANDING BARBELL CURL 3 SETS 5 REPS 2) INCLINED DUMBBELL CURL 3 SETS 5 REPS 3) E-Z BAR (WIDE GRIP) PREACHER CURL 3 SETS 15 REPS
TRICEP
1) CLOSE GRIP BENCH PRESS 3 SETS 5 REPS 2) LYING FRENCH CURL 3 SETS 5 REPS 3) OVER HEAD PUSH DOWN 3 SETS 15 REPS
SHOULDER WARM UP
1) FRONT BARBELL PRESS WITH 2 ARM DUMBELL FRONT RAISE 3 SETS 15+15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Fat burning routine

Day 1
Cardio
1) walker 2) body jack 30 minutes 3 sets 25 reps
Circuit one
1) leg presses 2) toe press 3) cable up right row 4) machine bench press 5 sets 25 reps 5 sets 25 reps 3 sets 15 reps 5 sets 25 reps
5) over head dumbbell press 3 sets 15 reps 6) forward crunch

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 sets 100 reps
Fat burning routine

Day 2
Cardio
1) cycle 2) twister 15 minutes 3 sets 5 minutes
Circuit two
1) back lat pull down 2) bend over stick 3) hyper extensions 4) seated cable row 5) side stick bend 5) hanging leg raise 6) stiff legged dead lift
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
5 sets 25 reps 5 sets 25 reps 5 sets 15 reps 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps 5 sets 5 reps
Fat burning routine

Day 3
Cardio
1) 30 minutes jog in out doors/park
Circuit three
1) hyper extensions With V grip lat pull down 2)leg press With Bench press 5 sets 25 reps 3 sets 25 reps 3 sets 5 reps
3) over head dumbbell press with dumbbell shrugs 3 sets 15 reps 4) hanging knee raise 3 sets 100 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Fat burning routine

day 4
cardio
1) farmers walk for 5 minutes
circuit four
1) dumbbell lunges 2) dead lift 3) good morning 4) barbell squats 5) incline dumbbell press 6) dumbbell pull over 7) reverse pull down 5 sets 5 reps each 5 sets 5 reps 3 sets 15 reps 5 sets 5 reps 5 sets 5 reps 5 sets 15 reps 5 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Fat burning routine

Day 5
legs,calves,chest & triceps calves

1) standing calf raise 3 sets 15 reps
Legs
1) leg curl 2) dumbbell deep squats 3 sets 5 reps 3 sets 5 reps
Chest
1) pec deck fly 2) cable cross over 3) decline barbell press 3 sets 15 reps 3 sets 5 reps 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Fat burning routine

Day 6
Wings,shoulders & biceps wings

1) bend over barbell rows 3 sets 15 reps 2) close grip t-bar row 3 sets 15 reps 3) one handed dumbbell row 3 sets 15 reps
Shoulder
1) invline rear lateral raise 3 sets 15 reps 2) military press 3 sets 5 reps 3) behind the neck press 3 sets 5 reps
Biceps
1) machine preacher curl 3 set 15 reps 2) e-z curl bar (wide grip) curl 3 sets 5 reps 3)90 degree preacher curl 3 sets 5 reps
note
taking 100 grams of protein daily is must
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GOAL MASS 5 DAY WORK OUT

MONDAY
LEGS & SHOULDERS

1) LEG PRESS 2) HACK SQUATS 3) LEG CURL 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS
SHOULDERS
1) MILITARY PRESS 3 SETS 5 REPS
2) OVER HEAD DUMBBELL PRESS 3 SETS 5 REPS 3) REVERSE BUTTERFLY 4) SIDE CABLE LATERAL
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

THUESDAY
WINGS & TRAPS

1) CLOSE GRIP T-BAR 2) BACK BARBELL SHRUGS 3) FRONT PULL DOWN 4) FRONT BARBELL SHRUGS 5) SEATED CABLE ROW 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 15 REPS
6) SEATED DUMBBELL SHRUGS 3 SETS 5 REPS
BICEPS WARM UP
1) ALTERNATE INCLINE DUMBELL CURL 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

WEDNESDAY
CHEST
1) BENCH PRESS 3 SETS 5 REPS 2) SEATED CHEST/BENCH PRESS 3 SETS 5 REPS 3) DECLINE BENCH PRESS 4) PEC DECK FLY 5) PARELLEL BAR DIPS 6) DUMBBELL PULL OVER 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 5 REPS
TRICEPS WARM UP
1) LYING DUMBBELL FRENCH CURL 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

THURSDAY
SHOULDERS & TRICEPS

1) COMMANDO BENCH BEHIND THE NECK PRESS 3 SETS 5 REPS 2) PARRELL MACHINE PRESS 3 SETS 5 REPS
TRICEPS
1) OVER HEAD DUMBBELL EXTENSION 3 SETS 5 REPS 2) OVER HEAD ROPE PUSH DOWN WITH UPPER PULLEY 3 SETS 15 REPS 3) CLOSE GRIP BENCH PRESS 3 SETS 5 REPS
4) ONE ARM DUMBBELL KICK BACK 3 SETS 15 REPS 5) ROPE PUSH DOWN 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

FRIDAY
BICEPS
1) E-Z BAR WIDE GRIP CURL 2) E-Z BAR CLOSE FRIP CURL 3) MACHINE PREACHER CURL 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 5 REPS
4) E-Z BAR WIDE GRIP PREACHER CURL 3 SETS 10 REPS 5) E-Z BAR CLOSE GRIP PREACHER CURL 3 SETS 15 REPS 6) ALTERNATE DUMBBELL CURL 3 SETS 5 REPS
LEG WARM UP
1) CALF RAISE
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Must mass routine

Monday/Thursday chest
1) bench press 2) incline dumbbell press 3) flat dumbbell fly 5 sets 10 reps 5 sets 10 reps 5 sets 15 reps
triceps
1) one hand dumbbell extension 5 sets 15 reps 2) lying French curl 3) triceps push down 5 sets 10 reps 5 sets 10 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Must mass routine

Tuesday/Friday legs
1) leg press 2) free squat 3) leg curl 5 sets 10 reps 5 sets 15 reps 5 sets 10 reps
biceps
1) standing barbell curl 5 sets 10 reps
2) alternate dumbbell curl 5 sets 15 reps 3) reverse cable curl 5 sets 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Must mass routine

Wednesday/Saturday wings
1) back lat pull down 2) front pull down 3) seated cable rows 4) chin ups reps 5 sets 10 reps 5 sets 10 reps 5 sets 15 reps 2 sets unlimited
Shoulders & traps

1) over head dumbbell press 5 sets 10 reps 2) machine front press 3) seated dumbbell press 5 sets 10 reps 5 sets 15 reps
4) cable up right rows 2 sets unlimited reps

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GUERILLA WORK OUT

ONE MONTH WORK OUT SCHEDULE
MONDAY (CHEST)
1) BARBELL BENCH PRESS + PEC DECK FLYES 3 SETS 15 REPS
2) INCLINE BARBELL BENCH PRESS + PEC DECK FLYES 3 SETS 15 REPS
3) SEATED BENCH PRESS + MACHINE PULL OVERS 3 SETS 15 REPS
4) PARELLEL BAR DIPS
3 SETS 12 REPS
5) FLAT FLYES
3 SETS 10 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GUERILLA WORK OUT

TUESDAY (WINGS)
1) ROWING + CLOSE GRIP PULL DOWN 3 SETS 15 REPS 2) BACK LAT PULL DOWN + ROWING 3 SETS 15 REPS 3) ONE HAND DUMBBEL ROW 3 SETS 10 REPS 4) PULL UPS 3 SETS 10 REPS 5) CLOSE GRIP PULL DOWN (HEAVY) 3 SETS 10 REPS 6) ROWING ( HEAVY) 3 SETS 10 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GUERILLA WORK OUT

WEDNESDAY (SHOULDERS)
1) SIDE LATERAL + FRONT DUMBBEL RAISE 3 SETS 15 REPS 2) BACK ROD + FRONT ROD 3 SETS 15 REPS 3) CABLE UP RIGHT ROWS 3 SETS 15 REPS 4) CABLE FRONT RAISE 3 SETS 12 REPS 5) PARALLEL MACHINE PRESS 3 SETS 12 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GUERILLA WORK OUT

THURSDAY (TRICEPS)
1) PUSH DOWN + REVERSE PUSH DOWN 3 SETS 15 REPS 2) LYING TRICEP CURL 3 SETS 10 REPS 3) ONE HAND DUMBBEL EXTENSION 3 SETS 25 REPS 4) ONE HAND PUSH DOWN + REVERSE PUSH DOWN 3 SETS 15 REPS 5) CLOSE GRIP DIPS 3 SETS 12 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GUERILLA WORK OUT

FRIDAY (BICEPS)
1) DUMBELL CURLS + HAMMER CURLS 3 SETS 15 REPS 2) CABLE CURL + PREACHER CURL 3 SETS 15 REPS 3) BARBELL CURL (HEAVY) 3 SETS 5 REPS 4) REVERSE CABLE CURL 3 SETS 10 REPS 5) CABLE CURL (HEAVY) 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
GUERILLA WORK OUT

SATURDAY (LEGS + ABS)
1) TWISTER + HYPER EXTENSIONS 5 MINUTES & 3 SETS 15 REPS 2) LEG PRESS (HEAVY) 3 SETS 10 REPS 3) LEG EXTENSIONS 3 SETS 15 REPS 4) LEG CURL 3 SETS 15 REPS 5) BENT OVER TWIST 3 SETS 15 REPS 6) INCLINE FORWARD CRUNCHES 3 SETS 15 REPS 7) INCLINE LEG RAISES 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
MASS THREE DAY WORKOUT ROUTINE

DAY 1
LEGS
1) BARBELL SQUAT 3 SETS 5 REPS
CHEST
1) DECLINE BENCH PRESS 2) PARELLEL BAR DIPS 3 SETS 10 REPS 3 SETS FAILURE
3) CROSS BENCH DUMBELL PULLOVER 3 SETS 5 REPS 4) FLAT BENCH PRESS 3 SETS 5 REPS
TRICEPS
1) SEATED FRENCH CURL 3 SETS 10 REPS 2) OVER HEAD DUMBBELL EXTENSION 3 SETS 10 REPS 3) ROPE PUSH DOWN
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 SETS 15 REPS

DAY 2
CALVES
1) TOE PRESS 3 SETS 10 REPS
LOWER BACK
1) DEAD LIFT 3 SETS 10 REPS
WINGS
1) SEATED CABLE ROWS 2) BACK LAT PULL DOWN 3) ONE HAND DUMBBEL ROW 3 SETS 10 REPS 3 SETS 5 REPS 3 SETS 5 REPS
BICEPS
1) WIDE GRIP E-Z BAR CURL 3 SETS 5 REPS 2) ALTERNATE DUMBBEL CURL 3 SETS 10 REPS 3) 90 DEGREE PREACHER CURL 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY 3
CHEST
1) INCLINE DUMBBEL PRESS 3 SETS 5 REPS
SHOULDERS
2) OVER HEAD DUMBBELL PRESS 3 SETS 5 REPS 3) SEATED SIDE LATERAL RAISE 3 SETS 10 REPS
TRAPS
1) SEATED DUMBBELL SHRUGS 3 SETS 5 REPS
2) WIDE GRIP UPRIGHT ROWS 3 SETS 15 REPS
TRICEPS & BICEPS

1) OVER HEAD DUMBBEL EXTENSION + MACHINE PREACHER CURL 3 SETS 15 REPS
ABS
1) FORWARD CRUNCHES + REVERSE CRUNCHES 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 _ 0336/2789796 _ 0345/2303009
BEGINNER SUMMER PROGRAM

Monday/Thursday
Day 1 & 4
Warm-up 4 sets 15 reps
chest
1) commando bench press machine 3 sets 15-10-5 reps 2) commando inclined bench press 3 sets 15-10-5 reps 3) seated chest/bench press 3 sets 15-10-5 reps
triceps
1) two arm dumbbell extension 3 sets 1510-5 reps 2) tricep push down
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 sets 15-10-5 reps

Tuesday/Friday
Day 2 & 5
Warm-up pull-ups 5 sets unlimited reps
wings
1) back lat pull down 3 sets 15-10-15 reps 2) front lat pull down 3 sets 15-10-5 reps 3) seated cable rows 3 sets 15-10-5 reps
biceps
1) standing cable curl 3 sets 15-10-5 reps 2) alternate dumbbell curl 3 sets 15-10-5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Wednesday/Saturday
Day 3 & 6
Warm-up reverse push-up 5 sets 15 reps
legs
1) free squat 2) leg press 3 sets 15-10-5 reps 3 sets 15-10-5 reps
3) free weight extended calf raise 3 sets 15-10-5 reps
shoulders
1) standing dumbbell side laterals 3 sets 15-10-5 reps 2) parallel machine press 3 sets 15-10-5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
SMART Looks ROUTINE

FOR SMART BODY SHAPING & WEIGHT GAIN IN 10 WEEKS
NOTE: AFTER DOING EACH SET OF EACH SET OF THE EXERCISES DO 4 MORE REPS OF THAT PARTICULAR EXERCISE.
MONDAY_BICEPS & TRICEPS

1) DUMBBEL CURL 2) standing barbell curl 3) LYING FRENCH CURL 3 SETS 15 REPS 3 sets 15 reps 3 SETS 15 REPS
4) LYING DUMBBEL FRENCH CURL 3 SETS 15 REPS 5) CONCENTRATION CURL 6) TRICEPS PUSH DOWN 7) standing cable curl 3 SETS 15 REPS 3 SETS 15 REPS 3 sets 15 reps
8) one hand dumbbell extension 3 sets 15 reps 9) hammer curl

SHAKEEL AHMED
CELL: 0300/2789796 _ 0336/2789796 _ 0345/2303009
3 sets 15 reps
SMART Looks ROUTINE

Tuesday_legs & wings
1) standing calf raise 2) barbell squats 3) leg press 4) leg curl 3 sets 15 reps 3 sets 15 reps 3 sets 15 reps 3 sets 15 reps
5) one hand dumbbell row 3 sets 15 reps 6) one arm reverse dumbbell row 3 sets 15 reps 7) back lat pull down 8) front pull down 9) close grip pull down
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 sets 15 reps 3 sets 15 reps 3 sets 15 reps
SMART Looks ROUTINE

Wednesday_chest & shoulders
1) inclined bench press 3 sets 15 reps
2) shoulder military press 3 sets 15 reps 3) inclined dumbbell press 3 sets 15 reps 4) shoulder front dumbbell press 3 sets 15 reps 5) inclined dumbbell fly 3 sets 15 reps
6) SHOULDER FRONT DUMBBEL RAISE 3 SETS 15 REPS 7) UPRIFGHT ROW 8) SEATED CHEST PRESS 9) CABLE FRONT RAISE
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
SMART Looks ROUTINE

THURSDAY_LEGS & SHOULDERS
1) WIDE GRIP LEG PRESS 2) HACK SQUATS 3) DUMBBELL SQUATS 4) TOE PRESS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
5) SHOULDER BACK BARBELL PRESS 3 SETS 15 REPS 6) BACK DUMBBELL PRESS 7) DUMBBEL SIDE LATERALS 3 SETS 15 REPS 3 SETS 15 REPS
8) BENDOVER LATERAL RAISE 3 SETS 15 REPS 9) REVERSE BUTTER FLY

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 SETS 15 REPS
SMART Looks ROUTINE

FRIDAY_CHEST & TRICEPS
1) BENCH PRESS 2) BUTTER FLY 3) DECLINE BENCH PRESS 4) DECLINE DUMBBELL FLY 5) CABLE CROSS OVER 6) CLOSE GRIP BENCH PRESS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
7) REVERSE PUSH DOWN (WITH WEIGHT) 3 SETS 15 REPS 8) ONE ARM PUSHDOWN 3 SETS 15 REPS
9) 2 ARMS DUMBBELL KICK BACK 3 SETS 15 REPS

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
SMART Looks ROUTINE

SATURDAY_WINGS & BICEPS
1) SEATED CABLE ROW 2) T-BAR ROW 3 SETS 15 REPS 3 SETS 15 REPS
3) STRAIGHT ARM PUSH DOWN 3 SETS 15 REPS 4) WIDE GRIP SEATED CABLE ROWS 3 SETS 15 REPS 5) REVERSE PULLDOWN 6) preacher hammer curl 3 SETS 15 REPS 3 sets 15 reps
7) 90 degree barbell preacher curl 3 sets 15 reps 8) machine preacher curl 9) one arm cable curl 3 sets 15 reps 3 sets 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
COMMANDO EXERCISE ROUTINE

DAY 1
LEGS & CALVES CALVES

1) STANDING CALF RAISE 3 SETS 25 REPS
HAMSTRINGS
1) stiff legged dead lift 2) leg curl 3 sets 25 reps 3 sets 5 reps
quadriceps
1) leg extension 2) barbell squats 3) leg press 3 sets 25 reps 3 sets 5 reps 3 sets 25 reps
Glutes
1) barbell lunges 2) hack squats
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 2
Chest Lower chest

1) parallel bar dips 2) pull overs 3 sets 25 reps 3 sets 25 reps
Over-all chest
1) bench press 2) push-ups 3) flat dumbbell press 4) flat dumbbell fly 3 sets 5 reps 3 sets 25 reps 3 sets 5 reps 3 sets 25 reps
Upper chest
1) inclined dumbbell press 3 sets 5 reps 2) inclined barbell press 3 sets 5 reps 3) pec-deck fly 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 3
Lower, upper back & wings Lower back

1) hyper extension 2) dead lift 3 sets 25 reps 3 sets 5 reps
upperback
1) bend over barbell rows 3 sets 5 reps 2) wide grip seated cable rows 3 sets 25 reps
wings
1) back pull-ups 3 sets 25 reps 2) back lat pull down 3 sets 5 reps 3) straight arm push down 3 sets 25 reps 4) one hand dumbbell row 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 4
Shoulders & traps Back shoulder & front traps

1) behind the neck press 3 sets 5 reps 2) cable up-right row 3 sets 25 reps 3) over head dumbbell press 3 sets 5 reps 4) front barbell shrugs 3 sets 25 reps
Front shoulder & back traps

1) front barbell press 2) back barbell shrugs 3 sets 5 reps 3 sets 25 reps
Side shoulders & side traps

1) military press 3 sets 5 reps 2) side lateral raise 3 sets 25 reps 3) seated dumbbell shrugs 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 5
Triceps, biceps & forearms Triceps

1) tricep push-down 3 sets 5 reps
Biceps
1) standing cable curl 3 sets 5 reps
forearm
1) reverse cable curl 3 sets 25 reps
tricep
1) close grip dips 3 sets 25 reps 2) reverse push-up (with weight) 3 sets 10 reps 3) over head push-down 3 sets 5 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
bicep
1) close grip pull-ups 2) machine preacher curl 3) incline dumbbell curl 3 sets 10 reps 3 sets 5 reps 3 sets 15 reps
Forearm
1) machine preacher reverse curl 3 sets 25 reps
SHAKEEL AHMED
CELL 0300/2789796 0336/2789796 0345/2303009

Day 6
Total body circuit

bench press with barbell squats 3 sets 15 reps 2) standing calf raise with reverse cable curl 3 sets 15 reps 3) hypwer extension with close grip pull-down 3 sets 15 reps 4) over head dumbbell press with dumbbell shrugs 3 sets 15 reps 5) e-z curl bar preacher curl (wide grip) with over head dumbbell extension 3 sets 15 reps
You must have to do running every day for half an hour (6 days a week).
1)
With Abs & oliques

1) forward crunch 2) hanging leg raise 3) bend-over stick 3 sets 25 reps 3 sets 25 reps 3 sets 25 reps
Note: this is the morning part of the commando routine.

SHAKEEL AHMED
CELL: 0300/2789796 _ 0336/2789796 _ 0315/2303009
Sports_cricket work-out
Day 1
Cardio
1) 30 minutes jogging in park
Legs
1) Barbell walking lunges 3 sets 15 reps 2) barbell squat 3 sets 5 reps
Calves
1) standing calves raise 2) toe press 3) seated calves raise 4) donkey calf raise 3 3 3 3 sets sets sets sets 15 15 15 15 reps reps reps reps
Forearm (heavy)
1) reverse cable curl 3 sets 10 reps 2) machine reverse preacher curl 3 sets 10 reps 3) barbell reverse curl 3 sets 10 reps 4) hammer curl 3 sets 10 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Day 2
cardio
1) cycling for 30 minutes
legs
1) lying leg press (smith machine) 3 sets 10 reps 2) leg extension 3 sets 5 reps
chest
1) machine bench press 2) butterfly 3) machine hammer press 4) seated bench press 3 sets 15 reps 3 sets 15 reps 3 sets 5 reps 3 sets 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Day 3
note
1) run for 30 minutes 2) stretch your muscles 3) sea side running for 30 minutes Day 4
shoulders
1) bend over dumbbell lateal raise 3 sets 20 reps 2) alternate front raise 3 sets 10 reps 3) cable front raise 3 sets 15 reps
traps
1) cable upright rows 3 sets 25 reps 2) seated dumbbell shrugs 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Day 5
Leg hamstrings
1) LEG CURLS 2) STIFF LEGGED DEAD LIFT 3 SETS 10 REPS 3 SETS 5 REPS
TRICEPS
1) TRICEP PUSH DOWN 3 SETS 10 REPS 2) REVERSE TRICEP PUSH DOWN 3 SETS 25 REPS 3) LYING FRENCH CURL 3 SETS 5 REPS
BICEPS
1) STANDING CABLE CURL 3 SETS 10 REPS 2) REVERSE CABLE CURL 3 SETS 25 REPS 3) E-Z WIDE GRIP PREACHER CURL 3 SETS 5 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
DAY 6 & 7 1) TOTAL REST 2) EXERCISE FAVORATE MUSCLE GROUP IN GYM 3) SPEND TIMES WITH FRIENDS 4) PRACTICE MATCHES
NOTE:
100 GRAMS OF PROTEIN INTAKE DAILY IS A MUST!
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009
SPORTS-FOOT BALL ROUTINE

DAY 1
CARDIO
1) 30 MINUTE RUNNING
CHEST & LEGS LEGS:

1) JUMP SQUATS 3 SETS 10 REPS 2) FRONT BARBELL SQUATS 3 SETS 10 REPS 3) SMITH MACHINE SQUATS 3 SETS 10 REPS 4) DUMBBEL LATERAL RAISE SQUATS 3 SETS 10 REPS
CHEST:
1) PEC DECK FLY 2) CABLE CROSS OVER 3) SEATED BENCH PRESS 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY 2
CARDIO
1) 30 MINUTES RUNNING
CALVES, LOWER BACK, ABS & OBLIQUES
CALVES:
1) STANDING CALF RAISE 2) TOE PRESS 3) SEATED CALF RAISE 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS
LOWER BACK:
1) HYPER EXTENSION WITH DEAD LIFT WITH GOOD MORNING
3 SETS 10+5+15 REPS
ABS:
1) FORWARD CRUNCH WITH REVERSE CRUNCH 3 SETS 15 + 15 REPS
OBLIQUES:
1) BEND-OVER STICK With Twister 3 SETS 15 reps 2 minutes
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009

Day 3
cardio
1) 30 minutes running
Legs & wings Legs:

1) walking barbell lunges 3 sets 15 reps 2) hack squats 3 sets 15 reps 3) leg extension 3 sets 15 reps 4) leg extension 3 sets 15 reps 5) leg press 3 sets 15 reps
Wings:
1) back lat pull-down 3 sets 15 reps 2) one hand dumbbell row 3 sets 15 reps 3) seated cable rows 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 4
cardio
1) up & down stairs with dumbbells for 10 minutes.
Hamstrings, shoulders & traps
Hamstrings/leg biceps:
1) leg curls 2) stiff legged dead-lifts 3) wide grip leg-press 3 sets 15 reps 3 sets 15 reps 3 sets 15 reps
Shoulders & traps:

1) cable side lateral raises 3 sets 25 reps 2) cable bend-over lateral raises 3 sets 25 reps 3) cable upright rows 3 sets 25 reps 4) seated dumbbell shrugs 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 5
cardio
1) farmer walk for 10 minutes
Thighs, triceps & biceps Thighs/quadriceps:

1) dumbbell deep squats 3 sets 5 reps
Triceps:
1) close gip bench press 2) push-down 3 sets 5 reps 3 sets 15 reps
Biceps:
1) standing barbell curl 2) standing cable curl 3 sets 5 reps 3 sets 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

Day 6 & 7 Day 6 & 7 can be 1) rest & recuperation Or 2) picnic Or 3) practice your matches
Good luck
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
6 WEEKS THERAPY
Daily biceps forearms & triceps workout Day 1
biceps, forearms & triceps

1) triceps push-down 3 sets 15 reps 2) e-z bar wide grip preacher curl 3 sets 5 reps 3) over head push down 3 sets 15 reps
4) 90 degree preacher curl 3 sets 5 reps 5) over head rope push-down 3 sets 15 reps 6) machine preacher curl 7) hammer curl 3 sets 5 reps 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
6 WEEKS THERAPY
Day 2
Biceps, forearms & triceps

1) close grip bench press 3 sets 5 reps 2) over-head dumbbell extension 3 sets 5 reps 3) one arm push-down 3 sets 15+15 reps
4) standing short barbell curl 3 sets 5 reps 5) inclined dumbbell curl 6) one arm cable curl 7) barbell reverse curl 3 sets 5 reps 3 sets 15 reps 3 sets 10 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
6 WEEKS THERAPY
Day 3

1) e-z bar curl 4 sets 25 reps 2) over head dumbbell extension 4 sets 5 reps 3) 90 degree preacher curl 4 sets 5 reps 4) seated French curl 4 sets 25 reps
5) reverse cable curl With Reverse pushdown 3 sets 25+25 reps 6) hammer curl 3 sets 5 reps
7) one arm dumbbell extension With Concentration curl 3 sets 15+15 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
6 WEEKS THERAPY
Day 4

1) close grip bench press 3 sets 15-10-5 reps 2) lying dumbbell french curl 3 sets 1510-5 reps 3) over head dumbbell extension 3 sets 15-10-5 reps 4) standing e-z curl (wide grip) 3 sets 1510-5 reps 5) standing alternate dumbbell curl 3 sets 15-10-5 reps 6) 90 degree preacher curl 3 sets 15-10-5 reps 7) hammer curl
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 sets 15-10-5 reps
6 WEEKS THERAPY
Day 5

1) standing barbell curl (chest rod) 3 sets 5 reps 2) machine preacher curl 3 sets 15 reps
3) inclined dumbbell curl 3 sets 25 reps 4) lying French curl 3 sets 10 reps
5) lying dumbbell French curl 3 sets 10 reps 6) tricep pushdown 3 sets 5 reps
7) standing reverse cable curl 3 sets 5 reps

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
6 WEEKS THERAPY
Day 6

1) incline e-z bar wide grip curl 3 sets 5 reps 2) flat bench lying dumbbell curl 3 sets 15 reps 3) standing barbell curl 4) standing barbell curl 3 sets 5 reps 3 sets 10 reps
5) decline barbell French curl 3 sets 15 reps 6) inclined French curl 3 sets 5 reps
7) incline dumbbell French curl With Incline dumbbell curl 3 sets 15 reps Note:
This work out is designed for those who are weak in their arms department or want to improve, follow for 6 weeks.
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
POWER BUILDING WORK-OUT

DAY 1
THIS WORK-OUT WILL SPECIALLY BENEFIT 17-20 YEARS GUYS
LEGS:
1) BARBELL SQUATS 5 SETS 5 REPS 2) STIFF LEGGED DEAD-LIFT 5 SETS 5 REPS 3) WALKING LUNGES (BODY WEIGHT) 5 SETS 15 REPS
CALVES:
1) STANDING CALF RAISE 2) DONKEY CALF RAISE 3 SETS 5 REPS 3 SETS 15 REPS
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009

Day 2
Chest:
1) bench press 2) push-ups 3) parallel bar dips 5 sets 5 reps 10 sets 10 reps 10 sets 10 reps
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009

Day 3
Triceps:
1) reverse push-up 2) close grip push-up 10 sets 10 reps 10 sets 10 reps
Biceps:
1) close grip pull ups 2) seated dumbbell curls 10 sets 10 reps 5 sets 10 reps
Shoulders:
1) behind the neck press 3 sets 15 reps 2) over head dumbbell press 3 sets 15 reps 3) barbell front raise 3 sets 15 reps
Traps:
1) dumbbell up-right rows 3 sets 15 reps 2) back barbell push-ups 3 sets 15 reps
SHAKEEL AHMED
CELL: 0300/2789796 _ 0336/2789796 _ 0345/2303009

Day 4
Wings:
1) wide grip back pull-ups 5 sets 10 reps 2) wide grip front pull-ups 3 sets 10 reps 3) close grip pull-ups 3 sets 10 reps
Legs:
1) barbell squats 2) dumbbell squats 3 sets 10 reps 3 sets 10 reps
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009

Day 5
Lower back:
1) dead-lift 2) good morning 3) hyper extension 5 sets 5 reps 3 sets 15 reps 3 sets 15 reps
Upper back:
1) bend-over barbell rows 3 sets 10 reps 2) wide grip t-bar rows 3 sets 10 reps
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009

Day 6
Legs:
1) stiff legged dead-lift 2) leg curls 3 sets 10 reps 3 sets 5 reps
Abs:
1) forward crunch 2) lying leg raises 3 sets 100 reps 3 sets 100 reps
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009
Muscles & muscles

Day 1
Wings & obliques

1) back lat pull down With Twister 2) front pull down With Twister 3) reverse pull down With Twister 4) seated cable rows With Twister 5) machine pull over
CELL:
5 sets 25 reps 5 sets 2 minutes 5 sets 25 reps 5 sets 2 minutes 5 sets 25 reps 5 sets 2 minutes 5 sets 25 reps 5 sets 2 minutes 5 sets 100 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
Muscles & muscles

Day 2
Chest & obliques

1) bench press With Twister 2) inclined bench press With Twister 3) seated chest press With Twister 4) butter-fly 3 grips With Twister 5) machine pull over
CELL:
5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
3 sets 100 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
Muscles & muscles

Day 3
Shoulders & obliques

1) behind the neck press With Twister 2) machine front press With Twister 5 sets 25 reps
5 sets 25 reps
3) parellal machine press 5 sets 25 reps With Twister 4) standing dumbbell side lateral raise 5 sets 25 reps with Twister 5) cable front raise With Twister
CELL:
5 sets 25 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
Muscles & muscles

Day 4
Biceps, triceps & obliques

1) machine preacher curl With Twister 2) triceps push down With Twister 3) standing cable curl With Twister 4) over head push down With Twister 5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
5) dumbbell hammer curl 5 sets 25 reps With Twister

SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009
Muscles & muscles

Day 5
Legs & obliques

1) leg press With Twister 2) hack squats With Twister 3) leg curl With Twister 4) leg extension With Twister 5) free squats With Twister
SHAKEEL AHMED
CELL:
5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
5 sets 25 reps
0300/2789796 0336/2789796 0345/2303009
Muscles & muscles

Day 6
Total body
1) leg press 2) butter fly wide grip 3) cable up right rows 4) seated cable rows 5) front dumbbell press 6) standing cable curl 7) tricep push down 8) hyper extension 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps 5 sets 25 reps
9) incline forward crunch 5 sets 25 reps 10) bend a stick 11) leg raise
SHAKEEL AHMED
CELL:
0300/2789796 _ 0336/2789796 _ 0345/2303009
Muscle factory
Day 1
Chest & abs

1) machine bench press 2) hanging leg raise 3) butter fly wide grip 4) incline dumbbell press 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps
5) incline forward crunch 4 sets 25 reps 6) seated bench press 7) lying leg raises 8) machine pull over 9) walk 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 30 minutes
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
Muscle factory
Day 2
Wings & obliques

1) walk 2) back lat pull down 3) bend over stick 4) front lat pull down 5) side stick 6) close grip pull down 7) seated side stick 8) seated cable rows 9) reverse pull down With Twister
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
30 minutes 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 2 minutes
Muscle factory
Day 3
Lower back & shoulders

1) hyper extension 2) good morning (stick) 3) behind the neck press 4) front machine press 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps
5) parallel machine press 4 sets 25 reps 6) dumbbell side lateral 7) cable up-right row 8) cable front raise 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps
9) seated dumbbell shrugs 4 sets 25 reps 10) walk

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
30 minutes
Muscle factory
Day 4
Thighs & abs

1) walk 2) body jack 3) stationary cycle 4) leg extensions 5) leg curl 6) leg press 7) hack squats 8) hanging leg raise 9) forward crunch With Reverse crunch
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
30 minutes 4 sets 25 reps 5 minutes 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps
Muscle factory
Day 5
Biceps, Triceps & fore-arms

1) machine preacher curl 2) over head push-down 3) hammer curl 4) lying French curl 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps 4 sets 25 reps
5) standing e-z bar wide grip curl 4 sets 25 reps 6) standing reverse cable curl 4 sets 25 reps 7) standing cable curl 8) push-down 9) reverse push-down
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
4 sets 25 reps 4 sets 25 reps 4 sets 25 reps
Muscle factory
Day 6
Over all body

1) standing calf press 3 sets 25 reps 2) leg press 3 sets 25 reps 3) hyper extension 3 sets 25 reps 4) twister 5 minutes 5) hanging leg raise 3 sets 25 reps 6) inclined forward crunch 3 sets 25 reps 7) bench press 3 sets 25 reps 8) seated cable rows 3 sets 25 reps 9) over head dumbbell press 3 sets 25 reps 10) seated dumbbell shrugs 3 sets 25 reps 11) machine preacher curl 3 sets 25 reps 12) tricep push-down 3 sets 25 reps 13) reverse cable curl 3 sets 25 reps
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
TOTAL MASS ROUTINE

MONDAY
SHOULDERS
1) BEHIND THE NECK PRESS 3 SETS 10 REPS
2) OVER HEAD DUMBBEL PRESS 3 SETS 15 REPS 3) MILITARY PRESS 4) BARBELL UP-RIGHT ROWS 5) BACK BARBELL SHRUGS 6) SEATED DUMBBEL SHRUGS 7) STANDING SIDE LATERAL 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 5 REPS 3 SETS 10 REPS 3 SETS 15 REPS
8) STANDING BEND-OVER LATERALS 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
TOTAL MASS ROUTINE

TUESDAY
WINGS & LOWER BACK

1) DEAD LIFT 2) BEND-OVER BARBELL ROW 3) SEATED CABLE ROWS 4) CLOSE GRIP PULL DOWN 5) CLOSE GRIP T-BAR ROW 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 5 REPS
6) STRAIGHT ARM PUSH-DOWN 3 SETS 10 REPS 7) BACL LAT PULL DOWN 8) FRONT LAT PULL DOWN 3 SETS 15 REPS 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
TOTAL MASS ROUTINE

WEDNESDAY
TRICEPS
1) OVER HEAD ROPE PUSH DOWN REPS 3 SETS 10
2) OVER HEAD DUMBBEL EXTENSION 3 SETS 5 REPS 3) ALTERNATE LYING DUMBBEL FRENCH CURL 3 SETS 15 REPS 4) LYING FRENCH CURL 5) CLOSE GRIP BENCH PRESS 3 SETS 5 REPS 3 SETS 15 REPS
6) ONE ARM DUMBBEL EXTENSION 3 SETS 15 REPS 7) SEATED FRENCH E-Z BAR CURL 3 SETS 15 REPS 8) REVERSE PUSH UPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 SETS 15 REPS
TOTAL MASS ROUTINE

THURSDAY
BICEPS
1) STANDING BARBELL CURL 3 SETS 15 REPS
2) STANDING ALTERNATE DUMBBELL CURL 3 SETS 15 REPS 3) STANDING E-Z CURL (WIDE GRIP) 3 SETS 5 REPS 4) INCLINE DUMBBEL CURL 5) CABLE PREACHER CURL 6) HAMMER CURL 7) PREACHER BARBELL CURL 8) DUMBBEL CURL
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
3 SETS 12 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
TOTAL MASS ROUTINE

FRIDAY
CHEST
1) BENCH PRESS 2) INCLINE DUMBBEL PRESS 3) PARELLEL BAR DIPS 4) DECLINE BARBELL PRESS 5) PEC DECK FLY 6) CABLE CROSS OVER 7) INCLINE DUMBBEL FLY 8) FLAT DUMBBEL FLY 3 SETS 10 REPS 3 SETS 15 REPS 3 SETS FAILURE 3 SETS 15 REPS 3 SETS 5 REPS 3 SETS 20 REPS 3 SET 15 REPS 3 SETS 15 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
TOTAL MASS ROUTINE

SATURDAY
BICEPS & TRICEPS

1) STANDING CABLE CURL 3 SETS 5/10/15 REPS 2) MACHINE PREACHER CURL 3 SETS 5/10/15 REPS 3) STANDING BARBELL CURL 3 SETS 5/10/15 REPS 4) TRICEPS PUSH DOWN 3 SETS 5/10/15 REPS
5) OVER HEAD PUSH DOWN 3 SETS 5/10/15 REPS 6) OVER HEAD ROPE PUSH DOWN 3 SETS 5/10/15 REPS
SHAKEEL AHMED
CELL:
0300/2789796 0336/2789796 0345/2303009
Film star JOHN ABRAHAM WORK OUT

DAY # 1
CHEST
1) PEC DECK 2) CABLE CROSS OVER 3) BENCH PRESS ( HEAVY) 4) DECLINE BENCH PRESS 5) BUTTER FLY 6) SEATED BENCH PRESS 7) INCLINED BENCH PRESS 8) INCLINED DUMBBEL PRESS 9) INCLINE DUMBLE FLY 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 25 REPS 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY # 2
BICEP
1) TWO ARM CABLE CURL 3 SETS 5 REPS
2) STANDING E-Z BAR CURL (WIDE GRIP) 3 SETS 5 REPS 3) MACHINE PREACHER CURL 4) STANDING BARBELL CURL 5) inclined dumbbell curl 3 SETS 15 REPS 3 SETS 25 REPS 3 sets 5 reps
6) 90 DEGREE PREACHER CURL 3 SETS 5 REPS 7) HAMMER CURL 8) REVERSE CABLE CURL 3 SETS 15 REPS 3 SETS 15 REPS
9) E-Z BAR PREACHER CURL (WIDE GRIP) 3 SETS 25 REPS

SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY # 3
UPPER & LOWER BACK

1) DEAD LIFT 2) CLOSE GRIP T-BAR ROW 3) CLOSE GRIP PULL DOWN 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS
4) STRAIGHT ARM PULL DOWN 3 SETS 5 REPS 5) BACL LAT PULL DOWN 6) FRONT PULL DOWN 7) SEATED CABLE ROW 8) DUMBBELL ROW 9) BEND OVER ROW 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY # 4
SHOULDERS
1) BEHIND THE NECK PRESS 2) MILITRY PRESS 3) SIDE LATERAL RAISE 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS
4) SEATED BEND OVER LATERAL RAISE 3 SETS 25 REPS 5) OVER HEAD DUMBBEL PRESS 3 SETS 5 REPS 6) FRONT BARBELL PRESS 3 SETS 5 REPS
7) TWO ARM CABLE FRONT RAISE 3 SETS 15 REPS 8) SEATED DUMBBELL SHRUGS 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY # 5
TRICEPS
1) LYING FRENCH CURL 2) CLOSE GRIP BENCH PRESS 3) PUSH DOWN (HEAVY) 4) REVERSE PUCH DOWN 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS 3 SETS 25 REPS
5) OVER HEAD DUMBBELL EXTENSION 3 SETS 5 REPS 6) SEATED FRENCH CURL 3 SETS 5 REPS
7) ONE HAND DUMBBEL EXTENSION 3 SETS 15 REPS 8) TWO ARM DUMBBEL KICK BACK 3 SETS 15 REPS 9) OVER HEAD ROPE PUSH DOWN 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009

DAY # 6
THIGHS
1) SQUATS 2) LEG PRESS 3) HACK SQUAT 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 15 REPS
4) LEG CURL + LEG EXTENSION 3 SETS 15 REPS 5) STANDING CALF RAISE 3 SETS 5 REPS
6) CONCENTRATION CURL (BICEP) 3 SETS 15 REPS 7) ONE ARM PUSH DOWN 3 SETS 25 REPS
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
FILM STAR SHAH RUKH KHAN
I AM SHAH RUKH KHAN, SHAPING BODY & ABS WAS A DIFFICULT TASK & MAINTAINING BOTH IS MORE DIFFICULT. It was my heart desire & passion to have a six pack & I did it so you can!. Follow my 4 day routine, during 24 hours I exercise my abs as soon as I got a chance! I do 50 or 100 reps for forward crunch & my total reps were between 1000 & 1500 reps daily.

Day 1
Chest
1) bench press 2) incline dumbbell press 3) incline dumbbell flyes 4) machine/pec deck fly 3 sets 8 3 sets 10 3 sets 12 3 sets 15 reps reps reps reps
Triceps
1) close grip bench press 3 sets 8 reps 2) press down 3 sets 15 reps 3) lying triceps extension 3 sets 12 reps
Abs
1) hanging leg raises 3 sets to failure SHAKEEL AHMED CELL 0300/2789796 0336/2789796 0345/2303009

Day 2
Shoulders
1) over head barbell press 3 sets 8 reps 2) up right row 3 sets 8 reps 3) side lateral raise 3 sets 12 reps 4) bend over lateral raise 3 sets 15 reps
Traps
1) barbell shrugs 2) dumbbell shrugs 3 sets 8 reps 2 sets 10 reps
SHAKEEL AHMED
CELL
0300/2789796 0336/2789796 0345/2303009

Day 3
Back
1) pull up 3 sets to failure 2) bend over barbell rows 3 sets 8 reps 3) seated cable rows 3 sets 10 reps 4) straight arm pull over 3 sets 12 reps
Biceps
1) barbell curl 2) preacher curl 3) incline dumbbell curls 3 sets 8 reps 3 sets 10 reps 3 sets 12 reps
Abs
1) reverse crunches 2) cable crunches 3 sets to failure 3 sets 15 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

Day 4
Legs
1) leg extension 3 sets 15 reps Super setted with Smith machine half squats 3 sets 12 reps 2) leg press 3) lunge 3 sets 15 reps 3 sets 15 reps
4) seated leg curl 3 sets 15 reps Super setted with Romanian dead lift 3 sets 15 reps
Calves
1) standing calf raise 2) seated calf raise 3 sets 6/8/8 reps 3 sets 8 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
FILM STAR SALMAN KHAN
BODY BUILDING IS MY LOVE & PASSION, SO NO MATTER HOW BUSY I AM, I FIND AT LEAST ONE HOUR FOR MY WORKOUT!
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

DAY 1 THIS IS MY 6 DAY SCHEDULE
CHEST
1) BENCH PRESS 4 SETS 10 REPS
FRONT SHOULDERS
1) CABLE FRONT RAISE 2) FRONT DUMBBELL PRESS 3) SHOULDER FRONT PRESS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 5 REPS
CHEST
1) DUMBBELL BENCH PRESS 2) BUTTER FLY FLYES 3 SETS 5 REPS 3 SETS 5 REPS
CHEST & FRONT SHOULDERS

1) SEATED DUMBBEL FLY WITH DUMBBEL FRONT RAISE 3 SETS 15 + 15 REPS
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009

DAY 2 (PYRAMID SETS)
TRICEPS
1) OVER HEAD DUMBBEL EXTENSION 3 SETS 15+10+5 REPS
BICEPS
1) DUMBBEL CURL 3 SETS 15+10+5 REPS
TRICEPS
1) ROPE PUSH DOWN 3 SETS 15 REPS 2) DECLINE FRENCH CURL (BARBELL) 3 SETS 5 REPS
BICEPS
1) E-Z CURL BAR WIDE GRIP PREACHER CURL 3 SETS 5 REPS 2) STANDING CLOSE GRIP CABLE CURL (SEATED ROWING MACHINE) 3 SETS 15 REPS
FOREARMS
1) INCLINE HAMMER CURL 3 SETS 15 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

DAY 3
WINGS
1) BACK LAT PULL DOWN 4 SETS 10 REPS
DELTS
1) BEHIND THE NECK PRESS 3 SETS 15 REPS 2) OVER HEAD DUMBBEL PRESS 3 SETS 15 REPS 3) INCLINED RARE LATERAL RAISE 3 SETS 5 REPS
WINGS
1) WIDE GRIP T-BAR ROW 3 SETS 5 REPS 2) WIDE GRIP SEATED CABLE ROWS 3 SETS 5 REPS
WINGS & RARE DELTS

1) TWO ARM BEND OVER DUMBBEL ROWS WITH BEND OVER DUMBBEL LATERAL RAISE 3 SETS 15+15 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

DAY 4
LEGS
1) BARBELL SQUATS 2) LEG EXTENSION 5 SETS 5 REPS 3 SETS 5 REPS
CALVES
1) STANDING CALF RAISE 3 SETS 15 REPS
CHEST
1) DUMBBEL PULL OVER 5 SETS 5 REPS
WINGS
1) REVERSE PULL UPS 3 SETS 15 REPS
CHEST
1) DECLINE DUMBBEL FLY 3 SETS 15 REPS
WINGS
1) FLAT BENCH LYING BARBELL PULL OVER (4 FEET BARBELL) 3 SETS 15 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

DAY 5
LOWER BACK
1) HYPER EXTENSION WITH WEIGHT 3 SETS 10 REPS 2) GOOD MORNING 3 SETS 15 REPS
ABS
1) FORWARD CRUNCH WITH LYING LEG RAISE 3 SETS 25+25 REPS 3 SETS 25 REPS
CHEST
1) PEC DECK FLYES
RARE DELTS
1) SEATED RARE DUMBBELL RARE LATERAL RAISE 3 SETS 25 REPS
UPPER BACK
1) INCLINESD DUMBELL BEND OVER ROWS 3 SETS 25 REPS 2) REVERSE STRAIGHT ARM PUSH DOWN 3 SETS 25 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

DAY 6
TRAPS
1) SEATED DUMBBEL SHRUGS 5 SETS 25+15+10+5+5 REPS 2) RARE BARBELL SHRUGS (WIDE GRIP) 5 SETS 25+15+10+5+5 REPS
TRICEPS
1) CLOSE GRIP BENCH PRESS 5 SETS 25+15+10+5+5 REPS 2) LYING DUMBBELL FRENCH CURL 5 SETS 25+15+10+5+5 REPS
BICEPS
1) CONCENTRATION CURL ON FLAT BENCH 5 SETS 25+15+10+5+5 REPS 2) STANDING (4 FEET) BARBELL CURL 5 SETS 25+15+10+5+5 REPS
Forearms
1) 90 degrees hammer curl 5 sets 25+15+10+5+5 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

NOTHING IS IMPOSSIBLE IF YOU KEEP YOUR WILL STRONG JUST LIKE ME! AS THERE IS LIMIT OF AGE FOR LEARNING, A TEEN AGER & A 100 Year old both can do work out. I do not work out regularly due to my busy bollywood schedule but when I got time I use it to workout!
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

My six day routine Day 1
Cardio
Treadmill run 20 minutes
Legs
1) legs extension 2) leg curls 3) barbell lunges 4) dumbbells squats 3 sets 10 reps 3 sets 10 reps 3 sets 15 reps 3 sets 10 reps
Calves
1) standing calf raises 3 sets 15 reps
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

Day 2
Cardio
Brisk walking on beach 20 minutes
Chest
1) flat bench press 2) wide grip push-ups 3) incline dumbbell fly 4) parallel bar dips 5) dumbbell pull-over 3 sets 10 reps 3 sets 25 reps 3 sets 15 reps 3 sets 25 reps 3 sets 5 reps
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

Day 3
Cardio
Stationery cycle 20 minutes
Lower back
1) hyper extension 3 sets 15 reps
Upper back
1) wide grip t-bar rows 2) back pull-ups 3) close grip pull down 4) front pull-ups 3 sets 10 reps 3 sets 25 reps 3 sets 5 reps 3 sets 25 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

Day 4
CARDIO
NORMAL WALK 20 MINUTES
TRAPS
1) CABLE UP-RIGHT ROWS 3 SETS 25 REPS
RARE DELTS
1) SEATED BEND-OVER LATEAL RAISE 3 SETS 25 REPS 2) OVER HEAD DUMBBEL PRESS 3 SETS 5 REPS
FRONT DELTS
1) TWO ARMS DUMBBELS FRONT DELTS 3 SETS 25 REPS
SIDE DELTS
1) SEATED DUMBBEL SIDE LATERALS 3 SETS 25 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

DAY 5
TRICEPS
1) TRICEPS PUSH-DOWN 2) CLOSE GRIP BENCH PRESS 3 SETS 15 REPS 3 SETS 15 REPS
BICEPS
1) STANDING CABLE CURLS 2) STANDING BARBELL CURL 3 SETS 15 REPS 3 SETS 15 REPS
FOREARMS
1) PREACHER HAMMER CURL 3 SETS 25 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
FILM STAR AMIR KHAN

DAY 6
ABS
1) INCLINED LEG RAISES 2) INCLINED FORWARD CRUNCH 3 SETS 25 REPS 3) INCLINED KNEE RAISES 3 SETS 25 REPS 3 SETS 25 REPS
4) FLAT FORWARD CRUNCHES 3 SETS 25 REPS
SIDE OBLIQUES
1) BODY TWIST WHEEL 3 SETS FOR 5 MINUTES EACH NOTE: PROTEIN INTAKE IS NECESSARY
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
BODY SHAPING WORK-OUT FOR ENDOMORPH IN 8 WEEKS
LEVEL 1 WEEK 1-3-5-7
CIRCUIT 1
1) LEG PRESS 2) TOE PRESS 3) CABLE UP-RIGHT ROWS 4) CLOSE GRIP PULL DOWN 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
CIRCUIT 2
1) FORWARD CRUNCH 2) HYPER EXTENSION 3) STANDING SIDE LATERAL 4) TRICEP PUSH-DOWN 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
CIRCUIT 3
1) REVERSE CRUNCH 2) STANDING CABLE CURL 3) HAMMER CURL 4) BODY TWIST WHEEL 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS 5 MINUTES
SHAKEEL AHMED
CELL: 0300/2789796 0336/2789796 0345/2303009
THESE CIRCUITS SHOULD BE DONE IN ORDER ALONG WITH ONE MUSCLE GROUP DAILY (AFTER THE CICUITS).
SHAKEEL AHMED
CELL
0300/2789796 0336/2789796 0345/2303009
MONDAY-CHEST
1) BENCH PRESS 2) INCLINE DUMBBELL PRESS 3) PARELLEL BAR DIPS 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS
THUESDAY-UPPER & LOWER BACK

1) DEAD LIFT 3 SETS 5 REPS 2) BEND-OVER BARBELL ROWS 3 SETS 5 REPS 3) CLOSE GRIP PULL DOWN 3 SETS 5 REPS
WEDNESDAY-SHOULDERS & TRAPS

1) OVER HEAD DUMBBELL PRESS 3 SETS 5 REPS 2) MILITRY PRESS 3 SETS 5 REPS 3) SEATED DUMBBELL SHRUGS 3 SETS 5 REPS
THURSDAY-TRICEPS
1) CLOSE GRIP BENCH PRESS 3 SETS 5 REPS 2) OVER HEAD DUMBBELL EXTENSION 3 SETS 5 REPS 3) LYING FRENCH CURL 3 SETS 5 REPS
SHAKEEL AHMED
CELL
0300/2789796 _ 0336/2789796 _ 0345/2303009
Friday-biceps
1) seated barbell curl (bench press bar) 3 sets 5 reps 2) concentration curl 3 sets 5 reps 3) standing e-z curl bar (wide grip) 3 sets 5 reps
Satruday
Weak muscle groups Or Favorite muscle groups Or Cardio Or Rest
SHAKEEL AHMED
CELL
0300/2789796 0336/2789796 0345/2303009
Monday-chest, abs & lower back

1) bench press 2) hanging leg raise 3) FLAT DUMBBELL PRESS 4) FLAT DUMBBELL FLY 5) HYPER-EXTENSION 6) CABLE CROSS-OVER 7) FORWARD CRUNCH 8) INCLINE BENCH PRESS 9) PEC DECK FLY 10) BODY TWIST WHEEL 11) SEAted chest press 12) cardio 3 sets 25 reps 3 sets 25 reps 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 25 REPS 5 MINUTES 3 sets 15 reps 15 minutes
SHAKEEL AHMED CELL 0300/2789796 0336/2789796 0345/2303009
Tuesday-back
1) back lat pull-down 3 sets 15 reps 2) bend-over stick 3 sets 15 reps 3) front lat pull-down 3 sets 15 reps 4) bend-over stick 3 sets 15 reps 5) reverse pull-down 3 sets 15 reps 6) bend-over stick 3 sets 15 reps 7) v grip pull-down 3 sets 15 reps 8) body twist wheel 5 minutes 9) back lat pull-down (heavy) 3 sets 15 reps 10) seated cable rows (heavy) 3 sets 15 reps 11) side stick bend 3 sets 15 reps
Wednesday-abs & Delts

1) hanging leg raise 3 sets 15 reps 2) incline leg raise 3 sets 15 reps 3) flat leg raise 3 sets 15 reps 4) over head dumbbell press + Dumbbell shrugs 3 sets 15 reps 5) front barbell press + Front barbell shrugs 3 sets 15 reps 6) one arm side cable lateral 3 sets 15 reps 7) Behind neck press 3 sets 5 reps 8) wide grip barbell up-right row 3 sets 5 reps 9) back barbell shrugs 3 sets 5 reps
Thursday-lower & upper back

1) dead lift 3 sets 15 reps 2) good morning 3 sets 25 reps 3) hyper-extension 3 sets 25 reps 4) bend-over barbell row + Reverse bend-over barbell row 3 sets 15 reps 5) t-bar row + Reverse t-bar row 3 sets 15 reps 6) two arm dumbbell row + Reverse dumbbell row 3 sets 15 reps 7) incline bench press 7 sets 10 reps
SHAKEEL AHMED
CELL
0300/2789796 0336/2789796 0345/2303009
Friday-biceps, forearms & triceps

1) reverse push-up 3 sets 15 reps 2) reverse push-down 3 sets 15 reps 3) reverse cable curl 3 sets 15 reps 4) reverse preacher curl 3 sets 15 reps 5) one hand dumbbell extension + Concentration curl 3 sets 15 reps 6) standing barbell curl 3 sets 15 reps 7) lying French curl 3 sets 15 reps 8) wrist curl 3 sets 15 reps 9) two dumbbell extension + Dumbbell curl + Hammer curl 3 sets unlimited reps
Saturday-total
1) Walker + Body twist wheel 2) hyper-extension 3) forward crunch + Reverse crunch 4) leg press + Toe press 5) back lat pull-down + Front lat pull-down 6) back barbell press + Front barbell press 7) up-right rows + Front shrugs 8) bench dumbbell fly + Dumbbell fly 10 minutes 5 minutes 3 sets 15 reps
3 sets 15 reps
3 sets 15 reps
1 set 15 reps
1 set 15 reps
1 set 15 reps
1 set 15 reps
9) lying dumbbell French curl + Seated dumbbell curl + Hammer curl 1 set 15 reps
SHAKEEL AHMED
CELL
0300/2789796 0336/2789796 0345/2303009
TOTAL MASS AND MUSCLE DEFINATION

DAY # 1
CHEST WARM UP
BENCH PRESS WITH ALTERNATE DUMBBELL CURL DUMBBELL PULL OVER WITH E-Z CURL BAR BICEP CURL
3 SETS 15 REPS
3 SETS 15 REPS
1) STANDING 4 FEET BARBELL CURL 4 SETS 10,5,15,10 REPS 2) INCLINED HAMMER CURL 4 SETS 25,5,5,10 REPS 3) 3 FEET BARBELL CURL 4 SETS 15,10,10,15 REPS 4) STANDING REVERSE BARBELL CURL 4 SETS 25,15,10,10 REPS 5) STANDING ALTERNATE DUMBBEL CURL 4 SETS 5 REPS EACH
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

DAY # 2
CHEST WARM UP
INCLINED BENCH PRESS 3 SETS 5 REPS PEC DECK FLY 3 SETS 15 REPS
DELTS/SHOULDERS
1) MILITARY PRESS 4 SETS 10,5,5,10 REPS 2) CABLE SIDE LATERAL RAISE 4 SETS 10 REPS 3) BEHIND THE NECK PRESS 4 SETS 5,5,5,5 REPS 4) INCLINED REAR LATERAL RAISE 4 SETS 10 REPS 5) OVER HEAD DUMBBEL PRESS 4 SETS 5 REPS SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009

Day # 3
Triceps
1) e-z curl bar close grip bench press 4 sets 5 reps 2) over head seated French curl 4 sets 8 reps 3) 2 arms dumbbell kick back 4 sets 10 reps 4) reverse push down 4 sets 25 reps 5) incline French curl with dumbbells 4 sets 10 reps 6) over head rope push down (up pulley) 4 sets 12 reps 7) one hand dumbbell extension (light) 4 sets 15 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

Day # 4
Chest
1) pec deck fly 5 sets 5 reps 2) cable cross over 3 sets 15 reps 3) seated bench press 5 sets 5 reps 4) parallel bar dips 3 sets to failure 5) incline dumbbell fly 3 sets 5 reps 6) incline dumbbell pull over 3 sets 15 reps 7) flat dumbbell press 3 sets 8 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

Day # 5
Calf
1) toe press 3 sets 15 reps
Legs
1) squats 3 sets 15 reps
Wings
1) reverse straight arms push down 3 sets 15 reps
Traps
1) reverse up right rows 3 sets 15 reps
SHAKEEL AHMED
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Wings
1) back lat full down (2 feet rod) 3 sets 5 reps 2) reverse t-bar row 3 sets 5 reps
Traps
1) over head dumbbell shrugs (10 seconds hold) 3 sets 15 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009

Day # 6
bicep
1) stabding barbell curl (chest rod) 3 sets 15 reps With Standing barbell curl ( 3 feet rod) 2 sets 15 reps 2) e-z bar wide grip curl 3 sets 15 reps With e-z bar close grip curl 2 sets 15 reps
Tricep
1) lying french curl (chest rod) 3 sets 5 reps With Lying French curl (3 feet rod) wide grip 2 sets 15 reps SHAKEEL AHMED
CELL
0300/2789796 0336/2789796 0345/2303009
2) decline e-z bar wide grip French curl 3 sets 15 reps With Decline e-z bar close grip French curl 2 sets 15 reps 3) tricep rope push down 3 sets 5 reps
Bicep
1) stabding rope cable curl 3 sets 5 reps 2) preacher hammer curl 2 sets 25 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
NEW FITNESS ROUTINE

Daily exercise routine
1) walker machine 2) body jack 3) twister 3 sets 5 minutes each 5 sets 15 reps 3 sets 5 minutes each
Monday Chest
(include daily exercises)
1) commando bench press 2) seated bench press 3) wide grip butter fly 4) pull-over machine
3 sets 15 reps 3 sets 15 reps 3 sets 100 reps 3 sets 100 reps
Lower back
1) hyper extension 3 sets 10 reps 2) good morning with stick 3 sets 25 reps
SHAKEEL AHMED
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NEW FITNESS ROUTINE

Tuesday Wings
1) back lat pull-down 2) front lat pull down 3) reverse pull down 4) close grip pull down 3 sets 15 reps 3 sets 15 reps 3 sets 100 reps 3 sets 100 reps (include daily exercises)
Side obliques
1) bent over stick 2) side stick bend 3 sets 10 reps 3 sets 25 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
NEW FITNESS ROUTINE

Wednesday Shoulders
1) behind the neck press with commando bench press machine 3 sets 15 reps 2) front machine press 3 sets 15 reps
3) parallel grip machine press 3 sets 100 reps 4) cable up-right rows 3 sets 100 reps
Lower abs
1) hanging leg raises 2) hanging knee raises 3 sets 10 reps 3 sets 25 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
NEW FITNESS ROUTINE

Biceps,triceps & forearms
1) standing cable curls 2) triceps push down 3) reverse cable curls 4) reverse push down 3 sets 15 reps 3 sets 15 reps 3 sets 100 reps 3 sets 100 reps
Upper abs
1) lying forward crunch 3 sets 10 reps
2) incline forward crunch 3 sets 25 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
NEW FITNESS ROUTINE

friday calves & legs
1) standing calves raises 2) leg press 3) leg extension 4) leg curls 3 sets 15 reps 3 sets 15 reps 3 sets 100 reps 3 sets 100 reps (optional) 30 minutes
Cardio exercises
1) walk in the park for
SHAKEEL AHMED
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NEW FITNESS ROUTINE

Saturday
Total body
1) leg press (toe press) 3 sets 15 reps 2) hack squats 3 sets 15 reps 3) seated cable rows 3 sets 15 reps 4) seated dumbbell shrugs 3 sets 15 reps 5) flat dumbbell fly 3 sets 15 reps 6) dead lift 3 sets 15 reps 7) dumbbell press 3 sets 15 reps 8) forward crunch with reverse crunch 3 sets to failure 9) machine preacher curls 3 sets 15 reps 10) over head push down ( lower pulley) 3 sets 15 reps 11) hammer curls 3 sets 15 reps
Note
For good results take a protein rich diet & do not use junk food.
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
NEW BIGGER EXERCISE ROUTINE DAILY EXERCISES

1) FREE WEIGHT SQUATS 3 SETS 100 REPS 2) PULL UPS WITH 3 GRIPS OR MACHINE PULL UPS 5 SETS 10 REPS (EVERY EXERCISE HAS 5 SETS 10 REPS) 3) REVERSE PUSH UPS 3 SETS 15 REPS 4) PARELLEL BAR DIPS 3 SETS 15 REPS 5) DEAD LIFT WITH Moderate weight 3 sets 15 reps
1st day Chest

1) Barbell bench press 2) incline dumbbell press 3) incline dumbbell fly 4) flat dumbbell fly 3 sets 10 reps 3 sets 10 reps 3 sets 10 reps 3 sets 10 reps
SHAKEEL AHMED
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NEW BIGGER EXERCISE ROUTINE 2nd day Wings

1) back lat pull down 3 sets 10 reps
2) one hand dumbbell row 3 sets 10 reps 3) seated cable rows 4) v grip pull down 3 sets 10 reps 3 sets 10 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
NEW BIGGER EXERCISE ROUTINE 3rd day Shoulders

1) over head dumbbell press 3 sets 10 reps 2) military press 3 sets 10 reps
3) seated dumbbell side lateral raises 3 sets 10 reps 4) machine parallel press 3 sets 10 reps
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
NEW BIGGER EXERCISE ROUTINE 4th day Biceps, forearms & triceps
1) close grip bench 3 sets 10 reps
2) over head dumbbell extenson 3 sets 10 reps 3) standing barbell curls 3 sets 10 reps 4) alternate dumbbell curls 3 sets 10 reps 5) hammer curls 3 sets 10 reps
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
NEW BIGGER EXERCISE ROUTINE 5th day

Daily exercises only
Note
Do daily exercises only but if you want to do more follow the routine but you must pay attention to your diet & recovery. (do not ignore it)
6th day
Active rest
7th day
Enjoy your life, go to picnic & watch movies.
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
CHALLENGE
COMPLETE YOUR CHALLENGE IN 45 MINUTES OR ELSE GET LOST.
MONDAY LEGS
1) LEGS PRESS 2) TOE PRESS 10 REPS 3 SETS 10 REPS 3 SETS
SHOULDERS
1) BEHIND THE NECK PRESS 2) FRONT PUSH PRESS 3) STANDING SIDE LATERALS 10 REPS 3 SETS 10 REPS 3 SETS 10 REPS 3 SETS
TRAPS
1) WIDE GRIP UP RIGHT ROWS 10 REPS 3 SETS
BICEPS
1) STANDING BARBELL CURLS 10 REPS 3 SETS 2) STANDING BARBELL CURLS 10 REPS 3 SETS 3) Standing cable curls 10 reps 3 sets
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
CHALLENGE
Monday Note
After completing the each work out do following:
Abdominal exercises
1) Forward crunch 2) Reverse crunch Do cardio for 10 minutes.
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
CHALLENGE
Tuesday Chest
1) bench press 2) incline dumbbell press 3) cable cross over 10 reps 3 sets 10 reps 3 sets 10 reps 3 sets
Wings
1) rare lat pull down 10 reps 3 sets 2) one hand dumbbell row 10 reps 3 sets 3) seated cable rows 10 reps 3 sets
Triceps
1) standing over head e-z French curl 10 reps 3 sets 2) standing over head dumbbell extension 10 reps 3 sets 3) standing over head rope push down 10 reps 3 sets
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
CHALLENGE
Wednesday Calves
1) standing calf raise 10 reps 3 sets
Hamstrings
1) stiff legged dead lifts 10 reps 3 sets
Chest
1) incline barbell press 2) parallel bar dips 3) incline dumbbell fly 10 reps 3 sets 10 reps 3 sets 10 reps 3 sets
Shoulders
1) front dumbbell press 2) front dumbbell raises 3) bend over laterals 10 reps 3 sets 10 reps 3 sets 10 reps 3 sets
Traps
Front barbell shrugs 10 reps 3 sets
SHAKEEL AHMED
0300/2789796___0336/2789796___0345/2303009
CHALLENGE
Thursday LOWER & UPPER BACK
1) DEAD LIFT 2) WIDE GRIP T-BAR ROWS 3) 2 ARM DUMBBELL ROWS 10 REPS 3 SETS 10 REPS 3 SETS 10 REPS 3 SETS
BICEP & TRICEP ALTERNATE EXERCISES

1) LYING FRENCH CURL 10 REPS 3 SETS 2) E-Z BAR PREACHER WIDE CURL 10 REPS 3 SETS 3) REVERSE PUSH DOWN 10 REPS 3 SETS 4) INCLINE DUMBBEL CURL 10 REPS 3 SETS 5) OVER HEAD PUSH DOWN 10 REPS 3 SETS 6) HAMMER CURL 10 REPS 3 SETS
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
CHALLENGE
FRIDAY LEGS
1) SQUATTS 2) LEG EXTENSION 10 REPS 3 SETS 10 REPS 3 SETS
CALVES
1) HACK SQUATT 10 REPS 3 SETS
CHEST
1) 90 DEGREE SMITH MACHINE INCLINE BENCH PRESS 10 REPS 3 SETS 2) FLAT DUMBBEL PRESS 10 REPS 3 SETS 3) PEC DECK FLY 10 REPS 3 SETS
TRICEPS
1) ONE HAND DUMBBEL EXTENSION 10 REPS 3 SETS 2) CLOSE GRIP BENCH PRESS 10 REPS 3 SETS 3) OVER HEAD PUSH DOWN 10 REPS 3 SETS
SHAKEEL AHMED
0300/2789796_0336/2789796_0345/2303009
CHALLENGE
SATURDAY WINGS
1) FRONT WIDE PULL DOWN 10 REPS 3 SETS 2) STRAIGHT ARM PUSH DOWN 10 REPS 3 SETS 3) V GRIP PULL DOWN 10 REPS 3 SETS
SHOULDERS
1) OVER HEAD DUMBBELL PRESS 10 REPS 3 SETS 2) MILITARY PRESS 10 REPS 3 SETS 3) RARE BARBLE SHRUGS 10 REPS 3 SETS
BICEPS
1) CONCENTRATION CURL 10 REPS 3 SETS 2) 90 DEGREES PREACHER CURL 10 REPS 3 SETS 3) STANDING REVERSE CABLE CURL 10 REPS 3 SETS
SHAKEEL AHMED
0300/2789796--0336/2789796--0345/2303009
CHALLENGE
Note Complete the work out in 45 minutes, do 10 minutes of cardio & abs work out (forward & reverse crunch). Repeat it every day.
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
MASS FUEL
MONDAY
CHEST
1) INCLINE DUMBBEL PRESS 2) BENCH PRESS 3) PARELLEL BAR DIPS 4) INCLINE BENCH PRESS 5) INCLINE DUMBBEL FLY 6) CABLE CROSS-OVER 7) PEC DECK FLY 3 SETS 12 REPS 3 SETS 12 REPS 3 SETS 12 REPS 3 SETS 12 REPS 3 SETS 12 REPS 3 SETS 12 REPS 3 SETS 12 REPS
TRICEPS WARM UP
1) OVER HEAD ROPE PUSH-DOWN 3 SETS 12 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
MASS FUEL
TUESDAY
TRICEP
1) CLOSE GRIP BENCH PRESS 3 SETS 12 REPS 2) ONE ARM DUMBBEL EXTENSION 3 SETS 15 REPS 3) CLOSE GRIP TRICEP DIPS 3 SETS 10 REPS 4) LYING FRENCH CURL 3 SETS 12 REPS 5) OVER HEAD DUMBBEL EXTENSION 3 SETS 5 REPS 6) OVER HEAD PUSH DOWN 3 SETS 10 REPS 7) V GRIP PUSH DOWN 3 SETS 10 REPS
BICEPS WARMUP
1) ALTERNATE DUMBBELS CURLS 3 SETS 12 REPS
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
MASS FUEL
WEDNESDAY
BICEP
1) CONCENTRATION CURLS 3 SETS 15 REPS 2) STANDING REVERSE BARBELL CURLS 3 SETS 20 REPS 3) STANDING DUMBBEL CURL WITH HAMMER CURL (SUPER SET) 3 SETS 10 REPS 4) STANDING BARBELL CURL 3 SETS 5 REPS 5) ALTERNATE DUMBBELL CURLS 3 SETS 12 REPS 6) MACHINE PREASCHER CURL WITH REVERSE PREACHER CURL (SUPER SET) 3 SETS 10 REPS 7) STANDING CABLE CURL 3 SETS 5 REPS
WINGS Warm up
1) reverse pull down 3 sets 15 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
MASS FUEL
Thursday
Wings
1) Back pull ups 2) seated cable rows 3) straight arm push down 4) back lat pull down 5) close grip t-bar row 6) front pull down 7) reverse t-bar row 3 sets 10 reps 3 sets 10 reps 3 sets 10 reps 3 sets 5 reps 3 sets 5 reps 3 sets 15 reps 3 sets 10 reps
Shoulders warm up
1) dumbbell side lateral raises 3 sets 5 reps
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
MASS FUEL
Friday
Shoulders
1) Arnold press 2) behind the neck press 3) back barbell shrugs 4) front barbell press 5) front barbell shrugs 6) seated dumbbell shrugs 7) barbell up right rows 3 sets 20 reps 3 sets 5 reps 3 sets 10 reps 3 sets 5 reps 3 sets 10 reps 3 sets 10 reps 3 sets 15 reps
Thighs warm up
1) leg extension
SHAKEEL AHMED
0300/2789796 0336/2789796 0345/2303009
MASS FUEL
Saturday
Calves
1) standing calf raises 3 sets 15 reps
Thighs
1) leg extension 3 sets 15 reps
Hamstrings
1) leg curls 3 sets 15 reps
Lower back
1) hyper extension 3 sets 10 reps
Upper abs
1) forward crunch 3 sets 15 reps
Lower abs
1) lying leg raise 3 sets 15 reps
SHAKEEL AHMED
0300/2789796--0336/2789796--0345/2303009
MASS FUEL
Side obliques
1) twister 5 minutes
Chest warm up
1) seated bench press 3 sets 15 reps
SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009
4 DAY ROUTINE
DAY 1
THIGHS & CALVES

1) STANDING CALF RAISES 2) BARBELL SQUATTS 3 SETS 15 REPS 3 SETS 5 REPS
CHEST
1) FLAT DUMBBEL FLYES 1 SET 15 REPS 2) FLAT DUMBBEL PRESS 1 SET 10 REPS 3) FLAT BENCH PRESS 1 SET 5 REPS 4) CABLE CROSS OVER 3 SETS 5 REPS 5) INCLINED DUMBBEL FLYING 1 SET 15 REPS 6) INCLINED DUMBBEL PRESS 1 SET 10 REPS 7) INCLINED BARBELL PRESS 1 SET 5 REPS 8) PARRALLEL BAR DIPS 3 SETS 15 REPS 9) DECLINED BARBELL PRESS 1 SET 5 REPS 10) DECLINED DUMBBELL PRESS 1 SET 10 REPS 11) DECLINED DUMBBEL FLYING 1 SET 15 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
4 DAY ROUTINE
DAY 2
LOWER BACK
1) HYPER EXTENSION 2) DEAD LIFT 3 SETS 15 REPS 3 SETS 5 REPS
WINGS
1) BACK LAT PULL DOWN 1 SET 5 REPS 2) FRONT PULL DOWN 1 SET 10 REPS 3) REVERSE PULL DOWN 1 SET 15 REPS 4) STRAIGHT ARM PUSH DOWN 3 SETS 15 REPS
UPPER BACK
1) BEND OVER BARBELL ROWS 1 SET 5 REPS 2) WIDE GRIP T-BAR ROW 1 SET 10 REPS 3) REVERSE BEND OVER ROWS 1 SET 15 REPS 4) SEATED CABLE ROWS 3 SETS 15 REPS 5) ONE HAND DUMBBEL ROWS 1 SET 15 REPS 6) CLOSE GRIP PULL DOWN 1 SET 5 REPS 7) REVERSE T-BAR ROW 1 SET 10 REPS
SHAKEEL SHAKEEL AHMED

0300-2789796 0336-2789796 0345-2303009
4 DAY ROUTINE
DAY 3
HAMSTRINGS
1) LEG CURL 2) STIFF LEGGED DEAD LIFT 3 SETS 15 REPS 3 SETS 5 REPS
SHOULDERS & TRAPS

1) BEHIND THE NECK PRESS 1 SET 5 REPS 2) BARBELL FRONT RAISE 1 SET 10 REPS 3) BARBELL UP-RIGHT ROWS 1 SET 15 REPS 4) OVER HEAD DUMBBELL PRESS 3 SETS 5 REPS 5) 2 ARM DUMBBEL FRONT RAISE 1 SET 15 REPS 6) MILITARY PRESS 1 SET 5 REPS 7) SEATED DUMBBEL SHRUGS 1 SET 10 REPS 8) BACK BARBELL SHRUGS 3 SETS 5 REPS 9) SEATED SIDE LATERAL 1 SET 10 REPS 10) SEATED BEND OVER LATERAL RAISE 1 SET 15 REPS 11) FRONT DUMBBEL PRESS 1 SET 5 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
4 DAY ROUTINE
Day 4
Biceps & triceps

1) close grip bench press 1 set 5 reps 2) tricep push down 1 set 10 reps 3) over head 2 arm dumbbell extension 1 set 15 reps 4) standing barbell curl 3 sets 5 reps 5) inclined dumbbell curl 1 set 15 reps 6) e-z bar wide grip preacher curl 1 set 5 reps 7) 90 degrees preacher curl 1 set 10 reps 8) lying French curl 3 sets 5 reps 9) machine preacher curl 1 set 15 reps 10) over head push down 1 set 5 reps 11) hammer curl 1 set 10 reps
Abs
1) lying forward crunch 2) lying leg raise 3) bend over stick twist 3 set 25 reps 3 sets 25 reps 3 sets 25 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
SHORT & HEAVY WORK OUT

DAY 1
LEGS
1) DUMBBELL SQUATTS 2) LEG EXTENSION 3) STANDING CALF RAISE 4 SETS 10 REPS 4 SETS 10 REPS 4 SETS 10 REPS
CHEST
1) FLAT DUMBBEL FLY 2) SEATED BENCH PRESS 3) INCLINED DUMBBEL FLY 4) MACHINE PULL OVER 4 SETS 4 SETS 4 SETS 4 SETS 10 REPS 10 REPS 10 REPS 10 REPS
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

DAY 2
WINGS
1) PULL UPS 2) STRAIGHT ARM PULL UPS 3) ONE HAND DUMBBEL ROW 3 SETS 10 REPS 3 SETS 10 REPS 3 SETS 10 REPS
SHOULDERS
1) MILITARY PRESS 2) BENT OVER LATERAL RAISE 3) FRONT DUMBBELL PRESS 4) FRONT BARBELL SHRUGS 3 3 3 3 SETS SETS SETS SETS 10 10 10 10 REPS REPS REPS REPS
AHMED SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

DAY 3
BICEPS
1) STANDING BARBELL CURL 2) MACHINE PREACHER CURL 3) INCLINED DUMBBEL CURL 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
TRICEPS
1) LYING FRENCH CURL 3 SETS 15 REPS 2) LYING DUMBBEL FRENCH CURL 3 SETS 15 REPS 3) TRICEP PUSH DOWN 3 SETS 15 REPS 4) STANDING REVERSE CABLE CURL 3 SETS 15 REPS
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

DAY 4
CHEST
1) INCLINED BENCH PRESS 2) FLAT DUMBBELL PRESS 3) PEC DECK FLY 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
TRICEP
1) CLOSE GRIP BENCH PRESS 3 SETS 15 REPS 2) OVER HEAD DUMBBELL EXTENSION 3 SETS 15 REPS 3) OVER HEAD ROPE PUSH DOWN 3 SETS 15 REPS
BICEP WARM UP
1) STANDING ALTERNATE CURL 3 SETS 15 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

DAY 5
LEGS
1) LEG EXTENSION 2) HACK SQUATTS 3) STANDING CALF RAISE 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
BICEP
1) STANDING CABLE CURL 2) INCLINED DUMBBELL CURL 3) HAMMER CURL 3 SETS 15 REPS 3 SETS 15 REPS 3 SETS 15 REPS
WINGS WARM UP
1) REVERSE PULL DOWN 3 SETS 15 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

DAY 6
WINGS
1) CLOSE GRIP PULL DOWN 3 SETS 15 REPS 2) CLOSE GRIP T-BAR ROWS 3 SETS 15 REPS 3) STRAIGHT ARM PUSH DOWN 3 SETS 15 REPS
SHOULDERS/DELTS
1) BEHIND THE NECK PRESS 3 SETS 15 REPS 2) 2 ARM DUMBBELL FRONT RAISE 3 SETS 15 REPS 3) SEATED DUMBBELL SHRUGS 3 SETS 15 REPS
BICEPS & TRICEPS

1) ONE ARM DUMBBELL EXTENSION 3 SETS 15 REPS 2) CONCENTRATION CURL 3 SETS 15 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
Cuts & mass work out

Monday
Chest
1) bench press 2) incline dumbbell press 3) flat dumbbell press 4) seated chest press 5) pec deck fly 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps
Triceps warm up
1) close grip bench press 3 sets 5 reps
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

Tuesday
Wings
1) 1 hand dumbbell row 2) back lat pull down 3) seated cable rows 4) front pull down 5) straight arm push down 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps
Biceps warm up
1) standing barbell curl 3 sets 15 reps
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

Wednesday
Delts/shoulders
1) behind the neck press 3 sets 5 reps 2) alternate front raise 3 sets 10 reps 3) over head dumbbell press 3 sets 5 reps 4) side lateral raise 3 sets 5 reps
Traps
1) seated dumbbell shrugs 2) front barbell shrugs 3 sets 5 reps 3 sets 5 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

Thursday
Triceps
1) lying French curl 3 sets 5 reps 2) over head dumbbell extension 3 sets 5 reps 3) push down 3 sets 5 reps 4) over head rope push down 3 sets 5 reps 5) lying French curl 3 sets 5 reps
Biceps warm up
1) incline dumbbell curl 3 sets 15 reps
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

Friday
Bicep
1) barbell curl 2) e-z bar curl 3) incline dumbbell curl 4) machine preacher curl 5) hammer curl 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps 3 sets 5 reps
Triceps warm up
Lying dumbbell French curl 3 sets 15 reps
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

Saturday
Whole body
1) leg press 3 sets 15 reps 2) back lat pull down With Front lat pull down (super set) 3 sets 15 reps 3) behind the neck press With Front barbell press 3 sets 15 reps 4) flat dumbbell bench press With Flat dumbbell fly 3 sets 15 reps 5) lying dumbbell French curl With Seated dumbbell curl With Hammer curl 3 sets 15 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
WEIGHT STRIPPING ROUTINE WINTER POWER WORK OUT

DAY 1
CHEST
1) COMMANDO FLAT BENCH PRESS WITH 60 KGS. 1 SET 5 REPS STRIP WEIGHT TO 42 KGS 1 SET 10 REPS STRIP WEIGHT TO 30 KGS 1 SET 15 REPS REMOVE THE PIN FROM STACK 1 SET 25 REPS (TOTAL 12 STRIP SETS)
NOTE
THIS IS STRIPPING WEIGHT ROUTINE SO THERE IS NO REST BETWEEN SETS (TOTAL 4 SETS), THEN TAKE 5 MINUTE REST. REPEAT THE CYCLE FOR TWO TIMES MORE (TOTAL 12 SETS). 2) INCLINE DUMBBELL PRESS 3 SETS 5 REPS
3) WIDE GRIP BUTTER FLY WITH 90 KGS 3 SETS 5 WIDE GRIP BUTTER FLY WITH 60 KGS 3 SETS 10 WIDE GRIP BUTTER FLY WITH 30 KGS 3 SETS 15 REMOVE THE PIN FROM THE STACK (TOTAL 12 STRIP SETS) 3 SETS 25
REPS REPS REPS REPS
SHAKEEL AHMED
0300-2789796_0336-2789796_0345-2303009

DAY 1
CHEST
4) DUMBBELL PULLOVER 5) INCLINED DUMBBELL FLY 3 SETS 5 REPS 3 SETS 5 REPS
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009 SHAKEEL AHMED

DAY 2
WINGS
1) SEATED CABLE ROWS WITH 60 KGS 3 SETS 5 STRIP WEIGHT TO 42 KGS 3 SETS 10 STRIP WEIGHT TO 30 KGS 3 SETS 15 REMOVE PIN FROM THE STACK 3 SETS 25 (TOTAL 12 STRIP SETS) 2) RARE LAT PULL DOWN REPS REPS REPS REPS
3 SETS 5 REPS
3) STRAIGHT ARM PUSH DOWN WITH 60 KGS 3 SETS 5 REPS STRIP WEIGHT TO 48 KGS 3 SETS 10 REPS STRIP WEIGHT TO 30 KGS 3 SETS 5 REPS REMOVE WEIGHT FROM THE STACK 3 SETS 25 REPS (TOTAL 12 STRIP SETS) 4) ONE HAND DUMBBELL ROWS 3 SETS 5 REPS 5) CLOSE GRIP PULL DOWN 3 SETS 5 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

DAY 3
SHOULDERS
1) BEHIND THE NECK PRESS WITH COMMANDO DELT PRESS MACHINE WITH 60 KGS 3 SETS 5 REPS STRIP WEIGHT TO 48 KGS 3 SETS 10 REPS STRIP WEIGHT TO 30 KGS 3 SETS 15 REPS REMOVE PIN FROM THE STACK 3 SETS 25 REPS (TOTAL 12 STRIP SETS) 2) OVER HEAD DUMBBEL PRESS 3 SETS 5 REPS
3) CABLE UP-RIGHT ROWS WITH 90 KGS 3 SETS 5 REPS STRIP WEIGHT TO 60 KGS 3 SETS 10 REPS STRIP WEIGHT TO 40 KGS 3 SETS 15 REPS REMOVE PIN ROM THE STACK 3 SETS 25 REPS 4) TWO ARM DUMBBELL FRONT RAISE 5) SEATED DUMBBEL SHRUGS 3 SETS 15 REPS 3 SETS 5 REPS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

DAY 4
BICEPS
1) STANDING CABLE CURL WITH 60 KG 3 SETS 5 REPS STRIP WEIGHT TO 42 KGS 3 SETS 10 REPS STRIP WEIGHT TO 30 KG 3 SETS 15 REPS REMOVE PIN FROM THE STACK 3 SETS 25 REPS (Total 12 strip sets) 2) standing barbell curl 3 sets 5 reps
3) preacher curl machine curl with 60 kgs 3 sets 5 reps Strip weight to 42 kgs 3 sets 10 reps Strip weight to 30 kgs 3 sets 15 reps Remove pin from the stack 3 sets 25 reps (totals 12 strip sets) 4) e-z curl bar preacher curl 3 sets 5 reps 5) standing hammer curl 3 sets 15 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

Day 5
Triceps
1) tricep push down with 60 kgs 3 sets 5 Strip weight to 42 kgs 3 sets 10 Strip weight to 30 kgs 3 sets 15 Remove pin fron the stack 3 sets 25 (total 12 strip sets) 2) lying French curl reps reps reps reps
3 sets 5 reps
3) over head dumbbell push down with 60 kgs 3 sets 5 reps strip weight to 42 kgs 3 sets 10 reps strip weight to 30 kgs 3 sets 15 reps remove pin from the stack 3 sets 25 reps (total 12 strip sets) 4) over head dumbbell extension 3 sets 5 reps 5) reverse push down 3 sets 25 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

Day 6 Calves, legs, lowerback, abs & side obliques 1) standing calves raise 2) leg extension 3) leg curls 4) hyper extensions 5) lying leg raise 6) lying forward crunch 7) body twist wheel 3 sets 15 reps 3 sets 5 reps 3 sets 5 reps 3 sets 15 reps 3 sets 25 reps 3 sets 50 reps 3 sets x 5 minutes
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
All round muscles & mass

Day 1
Arms Triceps
1) close grip bench press 3 sets 5 reps
Biceps
1) machine preacher curl 3 sets 5 reps
Triceps
1) one arm dumbbell kick back 3 sets 15 reps
Triceps
1) lying French curl 3 sets 5 reps
Biceps
1) wide grip preacher curl with e-z bar 3 sets 5 reps
Triceps
1) tricep push down 3 sets 5 reps
Biceps
1) standing cable curl 3 sets 15 reps
Forearms
1) hammer curl 3 sets 15 reps
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

SHAKEEL AHMED

Day 2
Traps & Wings Wings

1) seated cable rows 3 sets 5 reps
Traps
1) seated dumbbell shrugs 3 sets 5 reps
Wings
1) rear lat pull down 3 sets 15 reps
Traps
1) rear barbell shrugs 3 sets 15 reps
Wings
1) close grip pull down 3 sets 5 reps
Traps
1) front barbell shrugs 3 sets 5 reps
Wings
1) front pull down 3 sets 15 reps
Traps
1) up right rows 3 sets 15 reps
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Day 3
lower back & thighs thighs

1) barbell squats 3 sets 5 reps
Lower back
1) dead lifts 3 sets 5 reps
Thighs
1) LEG PRESS 3 SETS 15 REPS
LOWER BACK
1) GOOD MORNING 3 SETS 15 REPS
THIGHS
1) LEG EXTENSION 3 SETS 5 REPS
LOWER BACK
1) HYPER EXTENSION WITH WEIGHT 3 SETS 5 REPS
CALVES
1) STANDING CALVES RAISE 3 SETS 5 REPS
HAMSTRINGS
1) LEG CURLS 3 SETS 15 REPS
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DAY 4
CHEST & SHOULDERS CHEST

1) INCLINE BENCH PRESS 3 SETS 5 REPS
SHOULDER
CHEST
1) INCLINE DUMBBELL FLY 3 SETS 15 REPS
SHOULDERS
1) INCLINE DUMBBELL FRONT RAISE 3 SETS 15 REPS
CHEST
1) INCLINE DUMBBELL PRESS 3 SETS 5 REPS
SHOULDERS
1) TWO ARM FRONT DUMBBELL PRESS 3 SETS 5 REPS
CHEST
1) PEC DECK FLYES 3 SETS 15 REPS
SHOULDERS
1) REVERSE BUTTERFLY 3 SETS 15 REPS

DAY 5
ABS, BICEPS & TRICEPS ABS

1) HANGING LEG RAISES 2) FORWARD CRUNCHES 3 SETS 25 REPS 3 SETS 25 REPS
BICEPS
1) 90 DEGREES PREACHER CURL 3 SETS 5 REPS 2) INCLINE DUMBBEL CURLS 3 SETS 5 REPS 3) MACHINE PREACHER CURL 3 SETS 5 REPS
TRICEPS
1) CLOSE GRIP BENCH PRESS 2) SEATED FRENCH PRESS 3) OVER HEAD PUSH DOWN 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS

DAY 6
CHEST, SHOULDERS & WINGS CHEST

1) FLAT DUMBBEL PRESS 2) WIDE GRIP BUTTER FLY 3 SETS 5 REPS 3 SETS 25 REPS
SHOULDERS
1) ARNOLD PRESS 2) BARBELL FRONT RAISE 3 SETS 15 REPS 3 SETS 15 REPS
WINGS
1) CLOSE GRIP PULLDOWN 3 SETS 5 REPS 2) REAR PULL DOWN (NEUTRAL GRIP) 3 SETS 5 REPS
SIDE OBLIQUES
1) BODY TWIST WHEEL 2) BENT OVER STICK 1 SET X 15 MINUTES 3 SETS 15 REPS
I AM MUSCULAR
DAY 1
CIRCUIT 1
1) RARE LAT PULL DOWN WITH FRONT LAT PULL DOWN WITH REVERSE PULL DOWN
3 SETS 5 REPS
2) BEHIND THE NECK PRESS (WIDE GRIP) WITH FRONT DELT PRESS 3 SETS 5 REPS 3) HYPER EXTENSION 4) TOE PRESS 5) BARBELL SQUATS 3 SETS 25 REPS 3 SETS 25 REPS 3 SETS 5 REPS
CIRCUIT 2
1) BUTTER FLY (THREE GRIPS) 3 SETS 5 REPS 2) BARBELL SHRUGS WITH BARBELL UP RIGHT ROWS 3) BEND OVER STICK 4) FORWARD CRUNCH WITH REVERSE CRUNCH 5) STIFF LEGGED DEADLIFT 3 SETS 5 REPS 3 SETS 25 REPS
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I AM MUSCULAR
DAY 2
LEVEL 1
1) STANDING CALF RAISE WITH INCLINE BARBELL PRESS 3 SETS 25 REPS
2) OVER HEAD DUMBBELL PRESS WITH DUMBBELL PRESS 3 SETS 25 REPS 3) INCLINE FORWARD CRUNCH WITH INCLINE LEG RAISE 3 SETS 25 REPS
LEVEL II
1) LEG CURL WITH SEATED CABLE ROWS 2) DEAD LIFT WITH BODY TWIST WHEEL 3 SETS X 2 MINUTES 3 SETS 25 ROWS 3 SETS 25 REPS
3) LYING FRENCH CURL WITH SEATED DUMBBELL CURL WITH SEATED HAMMER CURL
3 SETS 25 REPS
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I AM MUSCULAR
DAY 3
LEGS
1) WALKING LUNGES 3 SETS 15 REPS
ABS
1) HANGING LEG RAISES WITH SIT UPS 2) TWISTER 3 SETS 25 REPS 1 SET X 5 MINUTES
SHOULDERS & TRAPS

1) REAR FLAT BENCH LATERAL RAISE 3 SETS 25 REPS 2) BEHIND THE NECK PRESS 3) FRONT BARBELL PRESS WITH FRONT BARBELL SHRUGS WITH BARBELL UP RIGHT ROWS 3 SETS 5 REPS
3 SETS 15 REPS
4) OVER HEAD DUMBBELL SIDE LATERAL RAISE 3 SETS 15 REPS
5) over head dumbbell press With Dumbbell shrugs 5 sets 5 reps
Note
Do the abs on the morning of day 4,5 & 6.
Abs routine
1) forward crunch 2) lying leg raise 3 sets 100 reps 3 sets 50 reps
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I AM MUSCULAR
Day 4
Legs
1) leg extension 2) stiff legged dead lift 3 sets 5 reps 3 sets 5 reps
Chest
1) flat dumbbell fly 2) bench press 3) butter fly With Seated chest press With Machine pull over 4) incline dumbbell fly 3 sets 25 reps 3 sets 5 reps
5) decline barbell bench press With Decline flying 5 sets 5 reps
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I AM MUSCULAR
Day 5
Lower back
1) dead lift 3 sets 5 reps 2) hyper extensions with weight 3 sets 15 reps
Upper back
1) close grip t-bar rows 2) seated cable rows 3) rear lat pull down With Front lat pull down With Wide grip cable rows 3 sets 25 reps 3 sets 5 reps
3 sets 15 reps
4) one hand dumbbell rows 3 sets 15 reps 5) wide grip bend over rows With Wide grip t-bar rows 5 sets 5 reps
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I AM MUSCULAR
Day 6
Biceps & triceps

1) standing barbell curls With Lying French curl 2) standing dumbbell curl With Lying dumbbell french curl 3 sets 10 reps 3) close grip bench press With e-z bar wide preacher curl 3 sets 25 reps 4) standing wide e-z bar curl With Seated e-z French curl 3 sets 5 reps 5) over head push down With Over head reverse pull down With Standing upper pulley cable curl With 3 sets 5 reps
Standing reverse upper pulley cable curl 3 sets 15 reps 6) preacher hammer curl With Over head dumbbell extension 3 sets 15 reps 7) over head tricep rope push down With Machine preacher curl 3 sets 5 reps
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EXPLODING MASS ROUTINE

DAY 1
BICEPS
CHOOSE ANY SIX FROM THE GIVEN TEN EXERCISES
1) CONCENTRATION CURL 4 SETS 15 REPS 2) ONE ARM CABLE CURL 4 SETS 15 REPS 3) E-Z BAR WIDE GRIP PREACHER CURL 4 SETS 10 REPS 4) STANDING BARBELL CURL 4 SETS 5 REPS 5) STANDING DUMBBELL CURL 4 SETS 5 REPS 6) INCLINE DUMBBELL CURL 4 SETS 5 REPS 7) 90 PREACHER CURL 4 SETS 10 REPS 8) MACHINE PREACHER CURL 4 SETS 5 REPS 9) HAMMER CURL 4 SETS 15 REPS 10) STANDING E-Z BAR CLOSE GRIP CURL 4 SETS 5 REPS
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DAY 2
TRICEPS
1) ONE HAND DUMBBELL EXTENSION 4 SETS 15 REPS 2) 2 ARMS OVER HEAD DUMBBELL EXTENSION 4 SETS 5 REPS 3) OVER HEAD PUSH DOWN 4 SETS 15 REPS 4) CLOSE GRIP BENCH PRESS 4 SETS 15 REPS 5) LYING FRENCH CURL 4 SETS 5 REPS 6) SEATED FRENCH CURL 4 SETS 15 REPS 7) PUSH DOWN 4 SETS 5 REPS 8) 2 ARM DUMBBELL KICK BACK 4 SETS 15 REPS 9) ONE ARM PUSH DOWN 4 SETS 15 REPS 10) OVER HEAD PUSH DOWN 4 SETS 5 REPS
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DAY 3
LOWER & UPPER BACK

1) HYPER EXTENSION 2) DEAD LIFT 3) GOOD MORNING 4) CLOSE GRIP T-BAR ROW 5) REAR LAT PULL DOWN 6) BENT OVER BARBELL ROW 7) CLOSE GRIP PULL DOWN 8) SEATED CABLE ROWS 9) STRAIGHT ARM PUSH DOWN 10) ONE HAND DUMBBELL ROW
4 SETS 15 REPS 4 SETS 5 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 5 REPS 4 SETS 5 REPS 4 SETS 15 REPS 4 SETS 5 REPS 4 SETS 15 REPS 4 SETS 5 REPS
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DAY 4
LEGS
1) BARBELL SQUATS 2) STIFF LEGGED DEAD LIFT 3) LEG EXTENSION 4) LEG CURL 5) HACK SQUATS 6) LEG PRESS 7) DUMBBELL SQUATS 8) WALKING LUNGES 9) STANDING CALF RAISE 10) TOE PRESS
4 SETS 5 REPS 4 SETS 5 REPS 4 SETS 5 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 15 REPS
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DAY 5
CHEST
1) BENCH PRESS 2) INCLINED DUMBBEL PRESS 3) BUTTER FLY 4) INCLINED BENCH PRESS 5) FLAT DUMBBELL PRESS 6) DUMBBELL PULLOVER 7) SEATED CHEST PRESS 8) INCLINED DUMBBELL FLY 9) CABLE CROSS OVER 10) PARALLELL BAR DIPS WITH PEC DECK FLY
4 SETS 5 REPS 4 SETS 15 REPS 4 SETS 15 REPS 4 SETS 5 REPS 4 SETS 10 REPS 4 SETS 15 REPS 4 SET 15 REPS 4 SETS 15 REPS 4 SETS 15 REPS
4 SETS 15 REPS
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DAY 6
SHOULDERS & TRAPS

1) BEHIND THE NECK PRESS 4 SETS 5 REPS 2) MILITARY PRESS 4 SETS 10 REPS 3) SIDE LATERAL RAISE 4 SETS 15 REPS 4) SEATED DUMBBELL SHRUGS 4 SETS 5 REPS 5) OVER HEAD DUMBBELL PRESS 4 SETS 5 REPS 6) BACK BARBELL SHRUGS 4 SETS 10 REPS 7) ONE ARM SIDE CABLE LATERAL 4 SETS 15 REPS 8) FRONT BARBELL PRESS 4 SETS 5 REPS 9) BARBELL UP RIGHT ROWS 4 SETS 10 REPS 10) SEATED BENT OVER LATERAL RAISE 4 SETS 15 REPS
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5 STAR WORK OUT

MONDAY
TRAPS/SHOULDERS
1) STANDING DUMBBELL SHRUGS 5 SETS 5,5,25,25,5 REPS 2) BEHIND THE NECK PRESS 3 SETS 5 REPS 3) PUSH PRESS 3 SETS 5 REPS 4) SIDE LATERAL RAISE 3 SETS 5 REPS 5) ALTERNATE OVER HEAD DUMBBELL PRESS 3 SETS 5 REPS 6) ALTERNATE FRONT DUMBBELL PRESS 3 SETS 5 REPS 7) STANDING DUMBBELL SHRUGS 5 SETS 5,5,25,25,5 REPS
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5 STAR WORK OUT

TUESDAY
WINGS
1) SEATED CABLE ROWS 2) 3) 4) 5) 6) 7) 5 SETS STRAIGHT ARM PUSH DOWN REVERSE PULL DOWN CLOSE GRIP T-BAR ROW CLOSE GRIP PULL DOWN REAR LAT PULL DOWN SEATED CABLE ROWS 5 SETS 5,5,25,25,5 REPS 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS 3 SETS 5 REPS 5,5,25,25,5 REPS
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5 STAR WORK OUT

WEDNESDAY
TRICEPS
1) PUSH DOWN 5 SETS 5,5,25,25,5 REPS 2) CLOSE GRIP BENCH PRESS 3 SETS 5 REPS 3) OVER HEAD DUMBBELL EXTENSION 3 SETS 5 REPS 4) ONE HAND DUMBBELL EXTENSION 3 SETS 5 REPS 5) LYING FRNCH CURL 3 SETS 5 REPS 6) 2 ARM DUMBBEL KICK BACK 3 SETS 5 REPS 7) PUSH DOWN 5 SETS 5,5,25,25,5 REPS
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5 STAR WORK OUT

THURSDAY
BICEPS
1) STANDING CABLE CURL 5 SETS 5,5,25,25,5 REPS 2) STANDING BARBELL CURL 3 SETS 5 REPS 3) 2 arm low cable curls 3 sets 5 reps 4) standing wide e-z bar curl 3 sets 5 reps 5) 1 arm dumbbell preacher curl 3 sets 5 reps 6) 90 degrees barbell preacher curl 3 sets 5 reps 7) standing cable curl 5 sets 5,5,25,25,5 reps
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5 STAR WORK OUT

Friday
Chest
1) butter fly 5 sets 5,5,25,25,5 reps 2) bench press 3 sets 5 reps 3) incline bench press 3 sets 5 reps 4) commando bench press (full weight) 3 sets 5 reps 5) barbell pull over (cross bench) 3 sets 5 reps 6) cable cross over ( low pulley) 3 sets 5 reps 7) butter fly 5 sets 5,5,25,25,5 reps
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Exercise collection
UPPER CHEST
Every exercise has 3 sets & 10 reps
1) INCLINED BARBELL BENCH PRESS 2) INCLINED BENCH CABLE FLY 3) INCLINE DUMBBELL FLIES 4) INCLINED DUMBBELL SUPPORTED FLIES 5) INCLINED BENCH DUMBBELL PRES 6) HAMMER GRIP INCLINE DUMBBELL PRESS 7) SMITH MACHINE INCLINE BENCH PRESS 8) EXERCISE BALL INCLINED PUSH UPS
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Exercise collection
lOWER CHEST
1) DECLINE BARBELL BENCH PRESS 2) DECLINE DUMBBELL BENCH PRESs 3) WIDE GRIP BARBELL BENCH PRESS
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Exercise collection
MIDDLE BACK
1) BEND OVER BARBELL ROWS 2) 1 ARM DUMBBELL ROWS 3) 2 ARM DUMBBELL ROWS 4) 2 ARM HAMMER DUMBBELL ROWS 5) LYING T-BAR ROWS 6) INCLINE BENCH DUMBBELL ROWS 7) SINGLE ARM DUMBBELL ROWS 8) REVERSE GRIP BENT OVER ROWS 9) SEATED CABLE ROWS 10) SMITH MACHINE ROWS 11) T- BAR ROWS 12) MACHINE ROWS
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Exercise collection
FRONT SHOULDER
1) OVER HEAD 2 ARM DUMBBELL RAISES 2) ONE ARM FRONT CABLE RAISES 3) 1 ARM FRONT DELTOID DEUMBBELL RAISE 4) INCLINE 2 ARM DELTOID DUMBBELL RAISES 5) FRONT DELTOID PLATE RAISE 6) 2 ARMS FRONT DELTOID DUMBBELL RAISES 7) SMITH MACHINE FRONT DELTOID PRESSES 8) FRONT BARBELL DELTOID RAISES
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Exercise collection
BICEPS EXERCISES (BARBELL)
1) BARBELL CURLS 2) CLOSE GRIP BARBELL CURLS 3) REVERSE GRIP BARBELL CURLS 4) E-Z BAR CURLS 5) E-Z BAR PREACHER CURL 6) E-Z BAR CONCENTRATION CURL 7) BARBELL REVERSE GRIP PLATE CURLS 8) E-Z BAR SPIDER CURL
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Exercise collection
BICEPS EXERCISES (DUMBBELL)
1) ALTERNATE HAMMER CURL 3 SETS 10 REPS 2) ALTERNATING INCLINE DUMBBELL CURL 3 SETS 10 REPS 3) DUMBBELL CONCENTRATION CURL 3 SETS 10 REPS 4) ALTERNATE DUMBBELL CURL 3 SETS 10 REPS 5) TWO ARMS DUMBBELL CURL 3 SETS 10 REPS 6) 2 ARM HAMMER CURL 3 SETS 10 REPS 7) LYING DUMBBELL CURL 3 SETS 10 REPS 8) SINGLE ARM PREACHER CURLS 9) PREACHER HAMMER CURL 10) SEATED DUMBBELL CURL
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Exercise collection
LEGS
1) BARBELL DEAD LIFT 2) BARBELL SQUATTS 3) BARBELL HACK SQUATTS 4) BARBELL LUNGES 5) BARBELL BENCH SQUATT 6) BARBELL SIT UPS
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NUTRITION
FAT BURNING/LEAN DIET

THINGS TO EAT
WHITE MEAT, VEGETABLES, HERBS LIKE GREEN CHILLIES, CAPSCICUM, & GINGER HELPS TO BURN FAT. ADD NATURAL FIBER (BRAN) TO YOUR FOOD & DRINK PLENTY OF WATER.
THINGS NOT TO EAT

CEREALS, PULSES & GRAINS LIKE WHEAT, RICE E.T.C. RED MEAT, EGG YOLKS, OIL, BUTTER, FULL CREAM MILK, SUGAR, ICE CREAM, FAST FOOD & CHOCOLATES E.T.C.
NOTE
LAST MEAL SHOULD BE 2 HOURS BEFORE BED.
BREAK FAST
TWO TABLE SPOON OF ISAPAGHOL HUSK (BRAN) SOAKED IN WATER, TWO BOILED EGGS WITH OUT YOLKS OR FRESH FRUIT FRUIT SALAD. A CUP OF GREEN TEA WITH OUT SUGAR.
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FAT BURNING/LEAN DIET

MID MORNING
A PIECE OF FRESH FRUIT OR VEGETABLE SALAD
LUNCH
A PIECE OF BOILED OR GRILLED CHICKEN BREAST OR FISH, STEAMED OR STIR FRIED VEGETABLE SALAD.
AFTER NOON
A PIECE OF FRESH FRUIT OR A CUP OF GREEN TEA WITH OUT SUGAR.
DINNER
A PIECE OF BOILED OR GRILLED CHICKEN BREAST OR FISH, STEAMED OR STIR FRIED VEGETABLES WITH SALAD.
OR
A CUP OF CHICKEN SOUP, A PIECE OF BOILED CHICKEN OR FISH, SALAD OR A PIECE OF FRUIT.
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DIET FOR MUSCLES

NOTE
EAT AFTER EVERY 2 HOURS (7 MEALS A DAY)
BREAK FAST
4 BOILED EGGS WITH OUT YOLKS.
2ND MEAL
2 FRESH APPLES OR FRUITS
3RD MEAL
6 BOILED EGGS WITH OUT YOLKS
4TH MEAL
3 FRESH APPLES OR OTHER FRUIT
5TH MEAL
4 BOILED EGGS (WITH OUT YOLKS)
6TH MEAL
2 FRESH APPLES OR OTHER FRUIT
7TH MEAL
SKIMMED MILK
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DIET FOR MASS

EAT AFTER EVERY TWO HOURS & DO NOT SKIP YOUR MEALS. BREAK FAST, LUNCH & DINNER ARE NOT INCLUDED IN THIS ROUTINE.
1ST MEAL
OAT MEAL
2ND MEAL
6 BOILED EGGS (I WITH YOLK & REST WITH OUT IT)
3RD MEAL
BANANA MILK SHAKE WITH CREAM
4TH MEAL
250 GRAMS BEEF
5TH MEAL
BOILED POTATOES & RICE
6TH MEAL
2 FRESH APPLES OR SALAD
7TH MEAL
CHICKEN TIKKA OR CHICKEN BREAST
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DIET FOR BULK UP

MORNING
2-3 EGGS BOILED OR FRIED, 2-3 SLICES OF BREAD WITH BUTTER OR CHEESE, 1-2 GLASSES OF FULL CREAM MILK.
MID MORNING
1-2 SLICES OF CHEESE & MEAT SANDWICH, 1 GLASS OF MILK OR FRUIT.
EVENING
CHICKEN/FISH/MEAT WITH BOILED RICE & FRUITS. 1 GLASS OF BANANA SHAKE.
AT 6:30 EVENING
2-3 BOILED EGGS, 2 SLICES OF CHEESE & 1 GLASS OF FULL CREAM MILK.
AFTER DINNER
2 GLASSES OF FULL CREAM MILK BEFORE GOING TO BED.
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PROFESSIONEL DIET CHART

TOTAL MASS WITH SUPPLEMENTS
MEAL # 1 4 GLASSES OF WATER MEAL # 2 5 EGGS WITH OUT YOLK MEAL # 3 BANANA SHAKE MEAL # 4 1 SCOOP OF SERIOUS MASS (FOOD SUPPLEMENT) MIXED WITH ONE GLASS OF MILK MEAL # 5 1 APPLE & 1 TABLET OF MULTIVITAMIN, 5 GRAMS OF CREATINE MONO HYDRATE MIXED WITH ONE GLASS OF WATER MEAL # 6 1-2 SCOOPS OF SERIOUS MASS WITH 250 ML OF MILK MEAL # 7 100 GRAMS POTATOES
BOILED
RICE
WITH
50
GRAMS
OF
BOILED
MEAL # 8 100 GRAMS STEAMED CHICKEN MEAL # 9 ICE CREAM/FALUDA
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PROFESSIONEL DIET CHART NOTES

1) WORK OUT SHOULD BE NO MORE THAN AN HOUR 2) THIS PLAN IS FOR AT LEAST INTERMEDIATE LEVEL ECTOMORPHS 3) MEALS SHOULD BE TAKEN AFTER EVERY 1 HOUR. 4) DRINK WATER WHEN EVER POSSIBLE 5) TAKE AT LEAST 8 HOURS OF SLEEP
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BEST SUPPLEMENTS
1) SERIOUS MASS 2) AMINO 2,2,2,2 3) WHEY PROTEIN 4) 2 MASS 5) CELL MASS 6) SYNTHA PROTEIN 7) NO EXPLODE 8) ANIMAL PAK 9) GAIN FAST 10) N-LARGE 11) PROTEIN MONOHYDRATE 12) SUPER GAINER FUEL 10,000 13) MEGA CREATINE FUEL 14) AMINO FOOD 2000 15) REPEAT FUEL 16) MUSCLE TWICE 17) CUT TWO 18) ANIMAL CUT 19) NITRO TECH 20) MESO TECH 21) CELL TECH 22) HYDROXY CUT 23) RIP-O-BLACK 24) CREATINE (6 STAR) MUSCLE TECH 25) EGG PROTEIN 26) NANO VAPOUR 27) MYO PLEX 28) AMINO ANABOLIC 10,000 29) WHEY PROTEIN (PRO LAB) 30) LIPO 6
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BEST SUPPLEMENTS
NOTE
PLEASE! DO NOT TAKE THESE ABOVE LISTED SUPPLEMENTS WITHOUT CONSULTING YOU PERSONAL TRAINER OR PHYSICIAN.
ASK BEFORE USE

THESE SUPPLEMENTS CREATES CERTAIN PSCOLOGICAL PROBLEMS IN PAKISTAN BECAUSE OF WARM SEASON AND STRESS FACTOR. TO COUNTER THIS WE DO NOT USE THEM ACCORDING TO THE RECOMMENDED DOSAGE!
FOR EXAMPLE
IF A PERSON USES PRO PERFORMANCE (GNC) ACCORDING TO THE RECOMMENDED DOSAGE THEN IT WILL BE FINISHED IN 11 DAYS. INSTEAD OF THIS, WE FINISH IT IN 2 MONTHS. SO IT IS BETTER TO TAKE 10% OF SUPPLEMENTS & 90% OF NORMAL MEALS. (KEEP IN MIND THAT PRO PERFORMANCE (GNC) SUPPLIES THE BEST PRODUCTS! 1) WEIGHT GAINER 1850 2) WEIGHT GAINER 2200 GOLD 3) AMINO 2000 4) WHEY PROTEIN 5) CREATINE
6) GNC MULTIVITAMIN A TO Z
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DIET CHART
ROUTINE NO. 27
BODY SHAPING WORKOUT FOR ENDOMORPH IN 8 WEEKS
MORNING
1 LEMON SQUEEZED IN A GLASS OF WATER 4 DATES
12:00 MID DAY

5 GRAMS LETTUCE
LUNCH TIME
100 GRAMS BOILED RICE
4:00 PM
1 TABLET MULTI VITAMIN
4:30 PM
DO YOUR EXERCISE EAT SIX EGGS WITH OUT YOLK
9:00 AM
1 GLASS SKIMMED MILK
11:00 AM
SLEEP
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DIET CHART
ROUTINE NO. 27
BODY SHAPING WORKOUT FOR ENDOMORPH IN 8 WEEKS
MORNING
1 GLASS OF CUCUMBER JUICE 10 GRAM KAJOO
12:00 MID DAY

2 BANANAS
LUNCH
100 GRAMS STEAMED FISH
4:00 PM
1 TABLET VITAMIN E
4:30 PM
EXERCISE
AFTER EXERCISE
BOILED CHICKEN 100 GRAMS
9:00 AM
1 GLASS ORANGE JUICE
11:00 AM
SLEEP SHAKEEL AHMED 0300-2789796_0336-2789796_0345-2303009
FOODS FOR BULK UP

1) SWEET POTATO 2) CONDENSED MILK 3) SHERBATS/SYRUPS 4) COLD DRINKS 5) CANNED FRUITS 6) CHEWING GUMS 7) CHOCOLATES 8) BAKERY ITEMS 9) INJEER 10) PUDDING 11) SUGAR CANE SUGAR 12) DATES 13) JAMS/JELLIES/MARMALADES 14) HONEY 15) FRUIT JUICES 16) RAISINS 17) FULL CREAM MILK 18) COOKING OIL 19) YAMS FLOUR 20) PORRIDGE 21) RICE 22) CHEESE 23) SPAGHETTI 24) ICE CREAM 25) NOODLES 25) CEREALS 26) MANGO 27) CHICKEN 28) FISH 29) CUSTARD APPLE 30) FRIED ITEMS
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FOODS FOR BULK UP

31) APRICOT 32) APPLE 33) CORN 34) WATER MELON 35) BUTTER & MARGRAINE 36) EGGS 37) BANANAS 38) LEAN BEEF/MUTTON 39) POTATO
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DIET FOR CUTS & SHAPE

1) LEMON 2) ORANGE 3) PAPAYA 4) WHITE MEAT 6) RED MEAT 7) DIET RICH IN IRON 8) EGGS 9) SKIMMED MILK 10) YAMS 11) VEGETABLES 12) GREEN TEA 13) GRAPE FRUIT
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THE GREAT GREAT FOOD SUPPLEMENTS
FRUIT SHAKE
RECIPE & INGREDIENTS A) 1/2 KGS BANANA/CHEEKO/DATES/MANGO B) 1/2 KGS MILK PACK C) 50 GRAMS FRESH CREAM D) 1 TEA SPOON CONDENSES MILK E) 1 TEA SPOON HONEY F) 10 GRAMS CHAR MAGAZ MIX & GRIND ALL THESE INGREDIENTS IN GRINDER.CHILL FOR 10 MINUTES IN THE FRIDGE. USE AFTER WORK OUT.
POWDERED SUPPLEMENT
THIS SUPPLEMENT IS MADE FROM DRIED FRUITS. DRY FRUITS ARE BRST FOR BODY BUILDERS RECIPE & INGREDIENTS A) 250 GRAMS KAJU B) 200 GRAMS BADAM C) 1000 GRAM AKHROT D) 100 GRAM PISTA E) 200 GRAM CHAR MAGHAZ F) 200 GRAM MILO G) 200 GRAM ISAPAGOL H) 100 GRAM CHILGOZA
GRIND ALL THESE INGREDIENTS & FORM INTO FINE POWDER FORM. KEEP IT IN 1200 GRAMS JAR. USE IT DAILY AFTER WORKOUT. TAKE 2 TABLE SPOONS/10 GRAMS MIXED WITH 1 GLASS/250 ML OF MILK. MIX SOME ICE CREAM IN IT FOR BETTER RESULTS.
SHAKEEL AHMED 0300-2789796_0336-2789796_0345-2303009
THE GREAT GREAT FOOD SUPPLEMENTS
NOTE
THE ABOVE DRY FRUIT SUPPLEMENT IS ONLY ECTOMORPH (LESS MUSCLE MASS MORE SKIN) BODY. FOR
SUPPLEMENTS BEFORE WORK OUT

1) 3 DATES/DRY DATES 2) 250 GRAM SWEET POTATOES 3) 2 BANANAS
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
I AM MUSCULAR
DIET ROUTINE NO.38
1) SEA FOOD DAILY 250 GRAMS 2) CHICKEN DAILY 250 FRAMS 3) 10 BOILED EGGS DAILY WITHOUT YOLKS 4) 1 SCOOP OF WHEY PROTEIN
NOTE
WEAR GLOVES, SOCKS, UPPER DURING EXERCISE TO GET BEST RESULTS.
JUICES & SOUPS

1) CUCUMBER JUICE 2) CARROT JUICE 3) SWEET POTATO SOUP 4) BOILED POTATO SOUP 5) POMEGRANATE JUICE DRINK 4 LITERS OF WATER DAILY 1 TABLET OF MULTIVITAMIN SUCH AS CENTRUM SILVER 1 TABLET OF CALCIUM SUCH AS 1000 CAC
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
I AM MUSCULAR
DIET ROUTINE NO.38
USE THIS DIET CHART ACCORDING TO YOUR TRAINING
MORNING 5 O CLOCK
1 GLASS OF APPLE JUICE
5:30
2 GLASSES OF WATER
6:30
10 EGGS WHITES
7:30
1 TABLET OF MULTI VITAMIN
8:00
4 GLASSES OF WATER
10:00
1 GLASS OF POMEGRANATE JUICE
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
I AM MUSCULAR
DIET ROUTINE NO.38 11:00
250 GRAMS YOUGART
12:30
1 TABLET OF CALCIUM CAC 1000 WITH 1 GLASS OF APPLE JUICE
1:30
250 GRAMS FISH
3:00
MIX CARROT & CUCUMBER JUICE
3:30
EXERCISE
5:30
1 SCOOP OF WHEY PROTEIN
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
I AM MUSCULAR
DIET ROUTINE NO.38 6:30-9:30
DRINK AS MUCH AS WATER AS YOU CAN
10:00
250 GRAMS BARBECUED OR STEAMED CHICKEN
12:00
SLEEP
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
4 WEEKS WEIGHT LOSS DIET PROGRAM

FOLLOW THE FOLLOWING DIET PROGRAM & YOU WILL BE ABLE TO REDUCE 10 KGS OF WEIGHT INSHAALLAH!
MEAL 1
1 GLASS APPLE JUICE AFTER ONE HOUR
MEAL 2 (BREAK FAST)

2 EGGS WITH OUT YOLK & 1 GLASS OF SKIMMED MILK AFTER 2 HOURS
MEAL 3
1 MULTI VITAMIN & CALCIUM TABLET WITH 1 GLASS OF WATER AFTER 1 HOUR
EXERCISE FOR 60 MINUTES

AFTER EXERCISE
MEAL 4
1 GLASS OF PROTEIN SHAKE AFTER 1 HOUR
MEAL 5 (LUNCH)
BOILED CHICKEN & RICE AFTER 2 HOURS
MEAL 6
1 GLASS POMEGRANATE JUICE
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009

AFTER 2 HOURS DRINK 4-6 CUPS OF GREEN TEA IN SHORT INTERVELS AFTER 4 HOURS
MEAL 7 (DINNER)
1 PIECE OF CHICKEN TIKKA WITHOUT SPICES OR FINGER FISH 100 GRAMS
SHAKEEL AHMED 0300-2789796 0336-2789796 0345-2303009

IF YOU SERIOUSLY WANT TO LOSE WEIGHT THAN FOLLOW THIS DIET PROGRAM.
DAY 1
ONLY MENU FOR DAY 1 IS APPLE FOR BREAK FAST, LUNCH & DINNER)
DAY 2
THE ONLY MENU FOR DAY 2 ARE PULSES
DAY 3
FASTING & ONLY WATER IS PERMITTED
DAY 4
ONLY MENU IS POMEGRANATE
DAY 5
ONLY MENU IS CHICKEN
DAY 6
ONLY MENU IS BANANA
DAY 7
EAT AS YOU WISH
SHAKEEL AHMED
0300-2789796 0336-2789796 0345-2303009
SHAKEEL AHMED
PERSONAL TRAINER, CONSULTANT & SUPPLIER
( BODY BUILDING, FITNESS & NUTRITION)
0300-2789796 0336-2789796 0345-2303009

ANY QUESTIONS/INQUIRES ABOUT BODY BUILDING, EXERCISES, & FITNESS ARE ANSWERED FOR FREE. WE SUPPLY NUTRIONAL SUPPLEMENTS (FOREIGN & PAKISTANI) ON WHOLE SALE RATES (INCLUDING OUR OWN FORMULAS). WE DEAL IN ALL MAJOR BRANDS. 1) OPTIMUM NUTRITION 2) MUSCLE TECH 3) SIX STAR 4) NUTRI SPORTS 5) ULTIMATE NUTRTION 6) ES 7) TWIN LABS 8) PRO LABS 9) UNIVERSAL 10) HEALTHY FIT & MUCH MUCH MORE. E MAIL SHAKEELGYM@YAHOO.COM MAILING ADRESS A-146 BLOCK D NORTH NAZIMABAD KARACHI 33 SIND ISLAMIC REPUBLIC OF PAKISTAN
EXERCISE GURU
SHAKEEL AHMED IS A VETERAN OF FITNESS & NUTRITION SCIENCES, IN THE FIELD FROM 1990 TILL PRESENT. THIS MANUAL REFLECTS HIS EXPERIENCE & EXPERTISE & I SINCERELY HOPE THAT YOUNGSTERS WILL GAIN SOMETHING FROM THIS. SHAHBAZ DAR DAR HEALTH EQUIPMENTS

Exercise Guru

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EXERCISE GURU

SHAKEEL AHMED CELL:

SHAKEEL AHMED 0300/2789796 0336/2789796 0345/2303009

0300-2789796 0336-2789796 0345-2303009

LIST OF DIET PRAGRAMS

0300-2789796 0336-2789796 0345-2303009

EXERCISE GURU BY SHAKEEL AHMED

3 sets 15 reps 3 sets 15 reps

3 sets 25 reps 3 sets 5 reps 3 sets 5 reps 3 sets 25 reps

PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE DAY 1

3 SETS 5 REPS 3 SETS 15 REPS

3 SETS 5 REPS 3 SETS 15 REPS

SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009

PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE

3 sets 5 reps 3 sets 15 reps

SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009

PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE

3 sets 15 reps 3 sets 5 reps

SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009

PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE

SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009

PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE

3 SETS 5 REPS 3 SETS 15 REPS

SHAKEEL AHMED CELL: 0300/2789796 0336/2789796 0345/2303009

PSYCOLOGICAL EFFECT TOTAL MASS ROUTINE

MASS CUTTING ROUTINE FOR ENDOMORPH PHYSIC CIRCUIT 1 WALKER 15 MINUTES

5) bench press 6) close grip bench press

3 sets 5 reps 3 sets 5 reps

Daily 100 grams protein is a must or your future will bust!

MODEL WORKOUT ROUTINE

Legs & back

3) reverse push up 4) reverse push down

3 sets to failure 3 sets 25 reps

Shoulders & traps

3) Parallel bar dips

4) Alternate dumbbell up right rows 3 sets 5 reps

5) Back barbell shrugs

Biceps & triceps

CHEST,SHOULDER & TRAPS

LOWER & UPPER BACK

2) BACK LAT PULL DOWN (NEUTRAL GRIP) 3 SETS 5 REPS

2) STANDING CLOSE GRIP CABLE CURLS 3 SETS 5 REPS

3) CONCENTRATION CURL 3 SETS 5 REPS 4) 90 DEGREE CURL 3 SETS 5 REPS

5) STANDING BARBELL CURL (CLOSE GRIP) 3 SETS 5 REPS

TRICEPS & BICEPS

4 days split routine

LEGS & CHEST Legs

Bicep & tricep warm up

4 days split routine

Back & traps back

BICEPS & TRICEPS WARM UP

4 days split routine

WINGS & SHOULDERS WINGS

BICEPS & TRICEPS WARM UP

4 days split routine

BICEP & TRICEP BICEP

Fat burning routine

5) over head dumbbell press 3 sets 15 reps 6) forward crunch

3 sets 100 reps

Fat burning routine