MOHAMED'S TRAINING

Pull Day ›

Push Day ›

Leg Day ›

Exercise	Sets	Reps
Bulgarian Split Squats	2	Complete Failure
RDL	2	Complete Failure
Walking Lunges (w/weights in hands)	3	Complete Failure
Single Leg Calf Raises	3	Complete Failure
Reverse Nordics	1	13
Wall Sit Toes Up	1	60sec
Leg Raises	2	13
Side Knee Raises	2	13

Warm Up ›

Pull	Push	Legs
Dead hangs 30secX2	Banded Dislocations 15x2	5min Bike
Scapular Pull-ups 12x1	Cable external rotations (lightweight) 10x2	Kicks Back and Forth 30secX2
★Bodyweight Pull-ups 10x1	Pushups 10x1 (before dips)	Heel Kicker 30secX2
★Weighted Pull-ups (50% of weight) 6x1	★50% weight High to Low Chest Flys 6x1 (before High to Low Chest Flys)	Hip Opener 30secX2
	★50% weight incline bench 10x1 (before incline)

Handstand Training ›

Exercise	Sets	Reps
Elevated Pike Hold	2	60sec
Wall Assisted Handstand Holds	2	60sec
Handstand Attempts	10	1

Day 1 Pull Day + Handstand Training

Day 2 Rest

Day 3 Push Day + Handstand Training

Day 4 Leg Day + Handstand Training

Day 5 Rest

2 Min

3 Min

5 Min

00:00

Training Rules

Rest for at least 5 minutes (can be more) in between sets.
For warm ups: 3min rest for warmups with the red star; 1min rest for everything else.
When choosing the weight: Choose the one that gets you to failure at around 10 reps.
Once you can do more than 10 reps with a weight, add 10lbs the next workout.
Add 10lbs each workout once you pass 10 reps with that weight.
Stay hydrated throughout your workout.
If you feel like you haven't recovered enough take another rest day (recovery is important).
EVERY workout log the max weight you did and for how many reps in the Tracker.
Once you finish the first set, the second set decrease the weight by 25%. you can google the number.