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Diet for

Khaled Al Mazrouei

Nov 19, 2020

Competition prep

Ok KK here we go

Brand new plan to get your teeth into. The main moves are still there and always will be. Few things mixed in sporadically it would seem but all there for a reason. Time to get that front half caught up with the back.

Day 1 Chest
Peck Deck 3x20 warm up, light weight
Incline Smith or Barbell Press, chair 45 degrees. 4 sets. 15,12,10,10 (triple drop set on last set)
Flat DB Press 3x10
Decline Press machine 4x15
High Incline Press machine 4x15
Cable Crossovers 4x15
Assisted Dips 3x12 wide arm position, keep body straight and go deep and really stretch the pec muscle
Russian twists 4x25

Day 2 Legs
Leg extension 3x15 light warm up
Seated Calf raise 4x15
Leg press, feet low and 10 inches apart 5 sets of 20. Increase the weight every time and try and hit 20
Seated Hamstring curl, 4 sets 15,12,10,10 no drop set
High wide leg press, toes almost off the plate, go mega deep 4 sets 20,15,12,10, increase the weight as you go
V Squat machine, facing pad 3x12 pause for a full second at bottom
Standing leg curl 3x15 each leg
Leg extensions 4 sets. 15,12,10,10 (triple drop set on last set)
Walking Lunges, no weight needed 75 steps	

Day 3 Back
Straight arm pull down 3x15 super light
Assisted pull ups 4x12
Seated row close grip 4 sets. 15,12,10,10 (triple drop set on last set)
Seated row Wide grip drop weight by 30% from close grip 4x15
Behind the neck wide pull down 4x15
Close grip lat pulldown 4x8, really squeeze elbows into your side at the bottom, chest high always
Chest supported single arm row, 4 sets 15,12,10,10 no drop set
T bar row 3x25 lightweight but really squeeze 
Ab Chair 4x25

Day 4 Arms
Close Grip bench press, arms 1 foot apart 4 sets 15,12,10,10 no drop set
DB Hammer curls 4x15
Reverse grip ez bar cable pushdowns 4x15
Preacher Bi double arm curl machine 4 sets. 15,12,10,10 (triple drop set on last set)
Single arm cable tri extension 4x12 each arm, no rest
Concentration DB curl in knee 4 sets 15,12,10,10 no drop set
Flat chest press machine superset with cable fly machine 4 sets of 15 each machine, no stopping we are chasing a nice chest pump

Day 5 Shoulders
Dumbbell lateral raises 3x15 super light warm up
Dumbbell shoulder press 4 sets 15,12,10,10 no drop set	
Shoulder press machine with palms facing in 4x12
Heavy Dumbbell Shrugs 4x10
Reverse peck deck for rear delt 4x20
DB front raises 4x12
DB side raises 4 sets 15,12,10,10 (triple drop on last)
Oblique sways DM 4x15 each side

Good luck x

Diet for

Khaled Al Mazrouei

Nov 19, 2020

Competition prep

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Diet for

Khaled Al Mazrouei

Nov 19, 2020

Competition prep

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