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Eating is key........ 70% of it is eating ......... 4,000 - 6,000 calories a day...........

It takes 8 months of consistency (eating | working out) for results.....it goes by fast..

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Day 1: Chest [chest dips] [dumbbell bench presses] [chest machine w/ foot pedal] [seated machine flies] [cable crossover] [overhead dumbbell extensions] [bar pushdowns(incl. reverse grips)] [bench dips]

Day 2: Back [neutral grip pulldowns] [reverse machine flys(palms downward)] [one arm dumbbell rows] [low seated rows] [dumbbell shrugs] [kettlebell deadlifts] [pullups to failure 3x] [hyperextensions #lowerback]

Day 3: rest

Day 4: Legs [leg extensions(hamstrings)] [leg extensions(quadriceps)] [leg presses] [hack squats machine] [dumbbell calf raises] [standing machine calf raises] [single calf raises] [donkey calf raises]

Day 5: Shoulders [dumbbell shoulder press] [front dumbbell raises] [machine shoulder raises] [standing dumbbell upright row] [one-arm cable lateral raise]

Day 6: Arms & Abs [bicep curl] [ez bar curls] [rope cable hammer curls] [incline dumbbell curl] [decline crunch] [russian twists] [captain knee raises] [elbow planks]

Day 7: rest

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3-DAYS A WEEK

Day 1: chest | shoulders | triceps | calves

[a] Chest dumbbell bench presses] [chest machine w/ foot pedal] [seated machine flies] [cable crossover]
[b] Shoulders [dumbbell shoulder press] [front dumbbell raises] [machine shoulder raises] [standing dumbbell upright row] [one-arm cable lateral raise]
[c] Triceps [bar pushdowns(incl. reverse grips)] [overhead dumbbell extensions] [bench dips]
[d] Calves[dumbbell calf raises] [standing machine calf raises] [single calf raises] [donkey calf raises]

Day 2: rest

Day 3: hamstrings | quadriceps | glutes

[e] Hamstrings [leg extensions(hamstrings)]
[f] Quadriceps [leg extensions(quadriceps)]
[g] Glutes [leg presses] [hack squats machine]

Day 4: rest

Day 5: back | biceps | abdominals | calves

[h] Back [neutral grip pulldowns] [reverse machine flys(palms downward)] [one arm dumbbell rows] [low seated rows] [dumbbell shrugs] [kettlebell deadlifts] [pullups to failure 3x] [hyperextensions #lowerback]
[i] Biceps [bicep curl] [ez bar curls] [rope cable hammer curls] [incline dumbbell curl]
[j] Abs [decline crunch] [russian twists] [captain knee raises] [rope crunches] [elbow planks]
[k] Calves [dumbbell calf raises] [standing machine calf raises] [single calf raises] [donkey calf raises]

Day 6: rest

Day 7: rest

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6-DAYS A WEEK

Day 1: chest | triceps

[a] Chest dumbbell bench presses] [chest machine w/ foot pedal] [seated machine flies] [cable crossover]
[b] Triceps [bar pushdowns(incl. reverse grips)] [overhead dumbbell extensions] [bench dips]

Day 2: hamstrings | quadriceps | glutes | calves | abdominals

[c] Hamstrings [leg extensions(hamstrings)]
[d] Quadriceps [leg extensions(quadriceps)]
[e] Glutes [leg presses] [hack squats machine]
[f] Calves[dumbbell calf raises] [standing machine calf raises] [single calf raises] [donkey calf raises]
[g] Abs [decline crunch] [russian twists] [captain knee raises] [rope crunches] [elbow planks]

Day 3: back | biceps | shoulders

[h] Back [neutral grip pulldowns] [reverse machine flys(palms downward)] [one arm dumbbell rows] [low seated rows] [dumbbell shrugs] [kettlebell deadlifts] [pullups to failure 3x] [hyperextensions #lowerback]
[i] Biceps [bicep curl] [ez bar curls] [rope cable hammer curls] [incline dumbbell curl]
[j] Shoulders [dumbbell shoulder press] [front dumbbell raises] [machine shoulder raises] [standing dumbbell upright row] [one-arm cable lateral raise]

Day 4: rest

Day 5: chest | triceps

[a] Chest dumbbell bench presses] [chest machine w/ foot pedal] [seated machine flies] [cable crossover]
[b] Triceps [bar pushdowns(incl. reverse grips)] [overhead dumbbell extensions] [bench dips]

Day 6: quadriceps | hamstrings | glutes | calves | abdominals

[c] Hamstrings [leg extensions(hamstrings)]
[d] Quadriceps [leg extensions(quadriceps)]
[e] Glutes [leg presses] [hack squats machine]
[f] Calves [dumbbell calf raises] [standing machine calf raises] [single calf raises] [donkey calf raises]
[g] Abs [decline crunch] [russian twists] [captain knee raises] [rope crunches] [elbow planks]

Day 7: back | biceps | shoulders

[h] Back [neutral grip pulldowns] [reverse machine flys(palms downward)] [one arm dumbbell rows] [low seated rows] [dumbbell shrugs] [kettlebell deadlifts] [pullups to failure 3x] [hyperextensions #lowerback]
[i] Biceps [bicep curl] [ez bar curls] [rope cable hammer curls] [incline dumbbell curl]
[j] Shoulders [dumbbell shoulder press] [front dumbbell raises] [machine shoulder raises] [standing dumbbell upright row] [one-arm cable lateral raise]

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It's always best to train your bigger muscles first before working out the smaller muscles.

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Question: 5-days a week regiment, or the 3-days a week regiment?

Nabil: i would try both and pick the best for you.

Masri: I'd say 4-5 days a week and always listen to your body. What works for me doesn't necessarily apply to you.

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