Aesthetic Strength Phase 1
Abdelrahman Ahmed
General Fitness, Bodybuilding, Functional TrainingThis is Phase 1 of 4, building not only the aesthetics yet also the strength to back it up.
The program is using Powerbuilding methods.
The program will focus on building strength using compound lifts at sub-max intensities.
Building the Physique through accessory lifts for smaller muscle groups to reduce risk of injury and to give that full compensation of the over all Physique.
The program is for anyone who is a regular gym goer who wants to build his/her strength through functional training or just a gymbro/gymsis.
A1
Front Squat
4 x 5 @ 75 %
A2
Nordic curls
3 x 5 @ 0 %
B
Bench Press
4 x 5 @ 75 %
C
Decline bench sit ups
3 x 10
D1
Diamond Push-Up
1 x 15
D2
DB Tricep Extension
1 x 12
D3
Cross Cable Tricep Extension
1 x 12
D4
Split Stance Overhead Tricep Extension
1 x 12
A1
Romanian Deadlift (RDL)
4 x 5 @ 75 %
A2
DB ATG split squat
3 x 8 @ 10 %
B1
Weighted Neutral Grip Pull-Up
4 x 5 @ 10 %
B2
Incline DB Row
4 x 8
C1
Paloff Press w/rotation
3 x 8
C2
DB Farmer's Walk
10, 15, 15
A1
Back Squat
4 x 5 @ 75 %
A2
Single Leg RDL
3 x 6 @ 10 %
B1
Overhead Press
4 x 5 @ 75 %
B2
Seated DB External Rotation
3 x 10 @ 5 %
C
Standing Cable Wood Choppers
3 x 8
D1
Lu Raises
1 x 12
D2
Cable Lateral Raises
1 x 15
D3
Cable Internal Rotation
1 x 15 @ 5 %
D4
Cable Underhand Front Raises
1 x 15
D5
Alternating Front/Lateral Raise
A
Deadlift
4 x 5 @ 75 %
B1
Pendlay Row
4 x 5 @ 75 %
B2
Incline DB Bench Press
3 x 8
C
Weighted Back Extension
3 x 8
D1
Barbell Bicep Curl
1 x 10
D2
Incline DB Curls
1 x 12
D3
Single Arm Preacher Curl
1 x 10
D4
DB Reverse Curl
1 x 12
D5
DB hammer Curl
1 x 10
Abdelrahman Ahmed
Physical therapy Graduate. Pro/Competitive Swimmer. Training Athletes from 12yr old's and above to enhance their overall performance and people who are seeking to build their overall strength while building their aesthetic, all while keeping the risk of injury low.
