Workout – Amine Zgarni

12 Weeks Strength

Week 5 / 12

Gain Muscle and Strength

Week 4

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This week: ABA BAB

Week 5's Progress — 0/19 exercises done this week

Viewing Jun 4 · Today: 0/19

Monday Muscle & Strength

Jun 4 0/6

Barbell Bench Press

4 sets × 8-12 reps 80 kg 90 sec

Target: Chest, Triceps. (Done fresh for maximum weight)

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Barbell Row

4 sets × 8-12 reps 60 kg 90 sec

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Barbell Back Squat

4 sets × 6-8 reps 100 kg 3 min

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Dumbbell Lateral Raises

3 sets × 8-10 reps 24 kg 60 sec

Target: Side Deltoids.

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Dumbbell Bicep Curls

3 sets × 8-12 reps 36 kg 1 min

Target: Biceps.

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Hanging Leg Raises (Abs)

3 sets × 15 reps 10 kg 1 min

Target: Lower Abs.

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Wednesday Muscle & Strength

Jun 4 0/7

Overhead Press (Barbell)

3 sets × 6-8 reps 60 kg 2 min

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Dumbbell Pull-Over

3 sets × 8-12 reps 40 kg 90 sec

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Weighted Pull-ups

3 sets × 6-8 reps 10 kg 2 min

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Trap Bar Deadlift

3 sets × 6-8 reps 120 kg 3 min

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Dumbbell Incline Bench Press

3 sets × 8-10 reps 60 kg 60 sec

Target: Upper Chest.

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Dumbbell Skull Crushers

3 sets × 8-12 reps 40 kg 60 sec

Target: Triceps.

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Decline Crunch

3 sets × 15-20 reps 10 kg 60 sec

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Friday Muscle & Strength

Jun 4 0/6