Lean & Strong
Ali Al Attawi
Who is this program for:
Lean & Strong, is a program designed for those who want to see actual results and build muscle mass while getting leaner. The main objective of this program is to get stronger & leaner. Conditioning, whether you call it conditioning, cardio, or energy systems. In this program you will build your energy systems to be able to function better in everyday life, improve your cardiovascular system, manage weight and improve mental toughness.
Why Lean & Strong is different:
Stupid Simple sticking to the basic movement patterns that are important for the human body. This program focuses on the patterns instead of the exercise. there is an alternative for all exercises to target a specific movement. Conditioning Most programs add 10 mins of cardio or a HIIT circuit into the program and call it a day. However, most programs are unstructured or random. Unfortunately, the conditioning part is highly neglected when it comes to health and general fitness. That’s why this program tackles this problem.
A1
BB Back Squat
3 x 12
A2
Dead Bug
3 x 12
B1
DB Bench Press
3 x 12
B2
Single arm DB row
3 x 12
C1
Push-Up
2 x 15
C2
Leg Extension
2 x 15
D1
Standing Cable Wood Choppers
2 x 12
D2
DB over-head tricep Extension
2 x 15
A1
Trap Bar Deadlift
3 x 12
A2
Lateral Bear Crawl
3 x 6
B1
Half-Kneeling DB Shoulder Press
3 x 12
B2
Lat Pull Down
3 x 12
C1
DB RDL's
3 x 10
C2
cable face-pull
3 x 10
D1
Half-kneeling cable woodchops
2 x 10
D2
Hammer Curl
2 x 15
A1
Barbell Bench Press
3 x 12
A2
Band pallof press out
3 x 10
B1
Standing Lunge
3 x 10
B2
seated cable rows
3 x 12
C1
Incline DB Bench Press
3 x 12
C2
Single DB Lateral Lunge
3 x 12
D1
DB over-head tricep Extension
3 x 12
D2
DB Farmer's Walk
3 x 10
A
Cardiac Output
1 x 30
Ali Al Attawi
Coach Ali is known for his individualized and results driven programs. Ali invested a lot of his time and effort to gain the knowledge he has. Ali spent a lot of time learning from internships and mentors like Landow performance, UFC performance institute and boxing science. Ali is an expert in Combat sports S&C, speed and power training for field sport athletes.
Get the results you always wanted, you deserve it!
Get Lean & Strong
Mohammed yousif
Fitness enthusiast
Verified Athlete"It's been two years since I started training with coach Ali, the attention to small details and the conditioning part is amazing. Never felt better about my training."
