Complete Workout Program - Endomorph

Complete workout
program
Done by Mohammed Al Afif
1st day Chest + triceps Day
Starting Chest workout from the Combining each set from Barbell
regular Barbell Bench Press. Bench Press with Push-ups.
• Increasing the weight gradually • 4 sets each set 15 reps.
• 4 sets each set 15 reps
Chest workout Barbell Incline Press. Combining each set from Barbell
• Increasing the weight gradually Incline Press with Decline Push-ups.
• 4 sets each set 15 reps • 4 sets each set 15 reps.
Chest workout Barbell decline Press. Combining each set from Barbell
• Increasing the weight gradually decline Press with Dips Chest.
• 4 sets each set 15 reps • 4 sets each set 15 reps.
Using the wire cable machine, hitting three particular spots middle, upper and
lower chest respectively. Each exercise should be done individually, and the
weight has to increase every single time. 4 sets 15 reps.
Start hitting triceps from Barbell Bar, once finished then move foreword to
Dumbbell Press. Finally tight up triceps with the Wire Cable. Each exercise has 4
sets each set 15 reps.
2nd day back + biceps Day
Start your back day with Pull-ups, 6 sets Secondly, hit your back with Lat
each sets until failure. Machine, and remember to hold the bar
widely.
• 4 sets each set 15 reps.
Kneeling One Arm Row for both arm. After done each set from Kneeling One
• 4 sets 15 reps. Arm Row jump directly to (super set)
(combining) Close Cable Workout the
weight should increase gradually.
• 4 sets 15 reps
Wide Barbell Pulling. After done each set from Wide Barbell
• 4 sets 15 reps. Pulling jump directly to (super set)
(combining) Wide Bar Cable workout
hitting your Lat, the weight should
increase gradually.
• 4 sets 15 reps
Finish your back with most popular workout Deadlift.

• 6 sets, the weight increase gradually. Each set 10 reps.
Start hitting your biceps by Hummer Then hit your external biceps by Close
Dumbbells. Rip, the weight should increase
• 4 sets 15 reps. gradually.
• 4 sets 15 reps
Using Dumbbells as can be seen from Then using the Cable Machine tight up
the picture hit your internal biceps. your biceps.
• 4 sets 15 reps. • 4 sets 15 reps
3rd day Shoulder Day
Barbell front shoulder. Then using the Dumbbell Fly workout

• 4 sets 15 reps. supersets (combining) with Barbell
front shoulder.
• 4 sets 15 reps
Barbell back shoulder. Then using the Dumbbell Fly Bent

• 4 sets 15 reps. workout supersets (combining) with
Barbell back shoulder.
• 4 sets 15 reps
Reverse Grip cable flies. Rise up lateral extension.

Rise up in front shoulder, in order to hit Then using the Cable Wire to hit your
front shoulder. back shoulder.
4th day Leg Day
Squat. Sumo squat.

4th day Leg Day
Leg Press Machine. Leg Extension Machine.

4th day Leg Day
Hamstring Leg Extension. Then using the Barbell tight up your

• 4 sets 15 reps. hamstring.
• 4 sets 15 reps
4th day Leg Day
Using Dumbbells, as can be seen from Then hit your calves.

the picture lunges workout. • 4 sets 15 reps
• 4 sets 15 reps.
5th day Only cardio + ABS (A or B model)
If you are going to use the climb the stairs If you are going to hit the treadmill machine.
machine, you have to consider that you are going Start rapid walking for 5 minutes, then increase
to do it at least for 40 minutes; however, if you the speed at your maximum for 2 minutes then
are going to do it in a normal day (1st to 4th day- get back to the rapid walking for 1 minute. Once
after done workouts) you are suppose to do it you have done 1 minute speed up until your
ONLY 20 minutes. Furthermore, you have to maximum. You have to do this method for total
start with level 3 and increase it until you reach time 40 minutes. If you are going to do it in a
your maximum ability. normal day (1st to 4th day- after done workouts)
you suppose to do ONLY 20 minutes.
5th day Only cardio + ABS (C model)
If you are going to do this on a normal day (1st to 4th day- after done workouts) you are
suppose to do it ONLY 20 minutes. Otherwise you have to do it for 40 minutes.
5th day Only cardio + ABS (D model)
HIIT
You have to finish all those workouts
with in one hour (60 minutes), you are
free to choose your break time when
and where.
ABS workout
ABS workout
Workout’s schedule
Days Muscles targeted Instructions
Chest+ biceps + cardio 20 min+ 3 exercises

Monday
ABS • According to your metabolism type, the
rest between sets has to be maximum 30
Tuesday Back+ triceps + cardio 20 min Sec.
• In terms of cardio, you are free to
choose every day one model.
Wednesday Shoulders+ cardio 20 min+ 3 exercises ABS • Exercises with superset style
(combining), you should to set up the
equipment in advance in order to save
Thursday Legs + cardio 20 min time and efficiency.
Friday Cardio 40 min + 6 exercises ABS • Increasing the weight during the
exercise is recommended; however,
Saturday Cardio 40 min (optional) when you increase the weight do it
gradually and wisely.
Sunday Cardio 40 min (optional)
Once you done the week you restart the workout program again.
Diet plan
days first meal second meal third meal
150 gm of carb + 150 gm of protein+ 150 gm of carb + 150 gm of protein+ 150 gm of carb + 150 gm of protein+
1st body preparation
vegetables/salad ( no fats) vegtables/salad ( no fats) vegetables/salad ( no fats)
2nd body preparation
vegetables/salad ( no fats) vegtables/salad ( no fats) vegtables/salad ( no fats)
3rd body preparation

4th body preparation
vegtables/salad ( no fats) vegtables/salad ( no fats) vegtables/salad ( no fats)

5th cut off carb

6th cut off carb

7th cut off carb
8th carb loading

9th cut off carb

10th cut off carb
Diet plan

11th cut off carb
vegtables/salad ( no fats) vegetables/salad ( no fats) vegetables/salad ( no fats)
12th carb loading

13th cut off carb

14th cut off carb

15th cut off carb
16th carb loading

17th cut off carb

18th cut off carb

19th cut off carb
20th carb loading
Diet plan

21st water reduction
vegetables/salad ( no fats) vegetables/salad ( no fats) vegetables/salad ( no fats)

22nd water reduction
vegtables/salad ( no fats) vegtables/salad ( no fats) vegetables/salad ( no fats)

23rd water reduction

24th water reduction
vegetables/salad ( no fats) vegtables/salad ( no fats) vegetables/salad ( no fats)

vegtables/salad ( no fats) vegetables/salad ( no fats) vegetables/salad ( no fats)


28th carb loading
29th carb loading

30th final day
Diet plan
There is variety sources of food, which contains Since protein is the most significant thing
Carb, Protein and Fats. According to the Diet in order to maximize muscles growing,
plan you have to choose from where you get it. there are plenty kind of protein sources
such as beef, chicken, fish, turkey and
pork. In addition, there are vegetarian
For instance, you can find carbs mainly in rice, sources of protein such beans, legumes
oatmeal, wheat and pasta. Moreover, you can find it and soy products.
as well as in potato and corn.
Diet plan example Real example (illustration)

150 gm of carb + 150 gm of protein+ 150 gm rice + 150 gm beef steak +
vegetables/salad ( no fats) unlimited portion of green salad.
0 gm of carb + 150 gm of protein+ 150 gm chicken + unlimited broccoli
vegetables/salad ( no fats)

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What are the main exercises described for chest day?

What are the main exercises described for chest day?

What are the main exercises described for back day?

What are the main exercises described for back day?

Complete workout

Finish your back with most popular workout Deadlift.

Barbell front shoulder. Then using the Dumbbell Fly workout

Barbell back shoulder. Then using the Dumbbell Fly Bent

Reverse Grip cable flies. Rise up lateral extension.

Squat. Sumo squat.

Leg Press Machine. Leg Extension Machine.

Hamstring Leg Extension. Then using the Barbell tight up your

Using Dumbbells, as can be seen from Then hit your calves.

Days Muscles targeted Instructions

Chest+ biceps + cardio 20 min+ 3 exercises

50 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+ 0 gm of carb + 150 gm of protein+

Diet plan example Real example (illustration)

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