Fouad Abiad's Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Day 1
- Back
- Reverse grip pulldown 3 sets x 10 reps
- Reverse grip barbell row 4 sets x 8 reps
- T-Bar row3 sets x 6 to 8 reps
- Deadlift3 sets x 8 reps
- Wide grip pulldown3 sets x 8 to 10 reps
- Traps
- Barbell shrugs 4 sets x 8 reps
- Rear Delts
- Reverse pec deck4 sets x 8 to 10 reps
Day 2
- Biceps
- Barbell curls 4 sets x 8 to 10 reps
- Hammer curls 4 sets x 8 to 10 reps
- Preacher curls 4 sets x 8 to 10 reps
- Triceps
- Tricep pressdown 4 sets x 10 to 12 reps
- Close grip bench 4 sets x 6 to 8 reps
- Narrow grip dips 4 sets x failure
- Calves
- Seated calf raise 4 sets x 8 reps
- Standing calf raise4 sets x 8 reps
- Donkey calf raise2 sets x 6 to 8 reps
Day 3
- Rest
Day 4
- Quads
- Leg extension 4 sets x 15 reps (rest pause, 10 to 15 more)
- Narrow stance squat 5 sets x 8 to 12 reps
- Leg press or hack squat 5 sets x 8 to 12 reps
- Hamstrings
- Lying leg curl 3 sets x 8 to 10 reps
- Stiff leg deadlift5 sets x 10 to 12 reps
- Calves
- Calf raises on leg press machine5 sets x 10 reps
- Donkey calf press5 sets x 10 reps
Day 5
- Chest
- Incline bench press4 sets x 8 reps
- Incline hammer press 4 sets x 8 reps
- Flat bench press3 sets x 8 reps
- Cable crossover3 sets x 8 reps
- Front & Side Delts
- Lateral raise 4 sets x 8 reps (drop set x 10 more)
- Behind the neck military press 4 sets x 8 to 10 reps
Day 6
- Off
Day 7
- Repeat
