Designed by: Coach, Dr.
Mohamed Nazeh
Designed by: Coach, Dr. Mohamed Nazeh
Power & Strength Program (Gift a goat)
Rest between Workout sets = 3 - 4 Minutes
Deload for 1 week every 3 weeks
Days exercise sets Reps Weights Tempo
% of Max
R-Max
Saturday General Warm Up
1. Treadmill 1 5 - Minutes 4-5 (Speed)
Step )1)
Dynamic Stretch
1. Front/Back Arm Circles 1 10 for Side ---
2. Lateral Arm Swings 1 10 ---
Step (2) 3. Up/Down Arm Swings 1 10 for Arm ---
4. Jumping Jacks 1 10 ---
5. Side Bend/Arm Reach 1 10 for Side ---
10 for side ---
5. Torso Twist Stretch 1
10 ---
6. Hip Rotation Stretch 1
----
7. Rotator Cuff Activation 1 10
8. All-in-one Video As video ----
Workout Tempo 2/0/1
1. Flat bench press 3 15/2 – 6 65% - 95%
2. Speed Flat bench press 2 3-6 AFAP 15 = 65%
Step (3) 3. incline dumbbells press 3 15/2 – 6 65% - 95% 4 = 90%
Push 4. Plyo Push-Up 2 3–6 AFAP 8 = 80%
5. Overhead lateral raise 2 6-8 85% - 80% 6 = 85%
(Chest)
6. Rope front raises 3 6-8 85% - 80%
(Triceps) 7. Rope Overhead Triceps 2 6-8 85% - 80% AFAP =
(Delts) Extension As Fast As
8. Med Ball Rotational Throw 2 3-6 AFAP Possible
7. Upright Cable Triceps 2 6-8 85% - 80%
kickbacks
Static Stretch
1. Doorway Chest Stretch 1 -- 30 Sec
Step (4) 2. Triceps Static Stretch 1 -- 30 Sec
3. Doorway Lat Stretch 1 -- 30 Sec
4. Biceps Stretch 1 -- 30 Sec
Designed by: Coach, Dr. Mohamed Nazeh
Days exercise sets Reps Speed HR%
R-Max
ABS Exercises
1. Abdominal Crunches 2 20
-- --
Sunday 2. Bicycle crunch 2 20
3. Russian twists 2 20
)Rest) 4. Mountain Climbers 2 20
5. Reverse Crunch 2 20
(ABS) Static Stretch
1. Cobra Stretch 1 30 sec
2. Cat/Cow Pose 1 30 sec
Days exercise sets Reps Weights Tempo
% of Max
R-Max
Monday General Warm Up
1. Treadmill 1 5 - Minutes 4-5 (Speed)
Step )1)
Dynamic Stretch
1. Lateral Arm Swings 1 10 ---
2. Up/Down Arm Swings 1 10 for Arm ---
Step (2) 3. Jumping Jacks 1 10 ---
4. Torso Twist Stretch 1 10 for Side ---
5. Hip Rotation Stretch 1 10 ---
6. Front/Back Leg Swings 1 10 for Leg ---
7. Lunges Wide Step 1 10 for Leg ---
---
8. Butt Kicks 1 10
---
9. Cossack Squat 1 10 for Leg
You can do this instead 1 10/Move
Workout Tempo 2/0/1
1. Barbell Back Squat 3 15/2 - 6 65% - 95%
2. Tuck Jumps 2 3–6 AFAP 15 = 65%
Step (3) 3. Conventional Deadlift 3 15/2 – 6 65% - 95% 4 = 90%
Legs 4. Lunges Close steps with 2 6-8 85% - 80% 8 = 80%
Dumbbells 6 = 85%
5. Leg extension 4 6-8 85% - 80%
6. Forward Jump 2 3–6 AFAP
AFAP =
7. Hamstring curls (Prone) 6 6-8 85% - 80% As Fast As
8. Hip Adduction Machine 3 6-8 85% - 80% Possible
9. Hip Abduction Machine 2 6–8 85% - 80%
10. Lateral Bound 2 3–6 AFAP
11. Calf Raise (Standing) 3 6–8 85% - 80%
Designed by: Coach, Dr. Mohamed Nazeh
Static Stretch
1. Sit and Reach Stretch 1 -- 30 Sec
Step (4) 2. Half Frog Pose 1 for each leg -- 30 Sec
3. 90/90 Hip Switch 1 -- 30 Sec
4. Standing Calf Stretch 1 -- 30 Sec
Days exercise sets Reps Weights Tempo
% of
R-Max
Max
Tuesday ABS Exercises
1. Abdominal Crunches 2 20
-- --
Step )1) 2. Bicycle crunch 2 20
3. Russian twists 2 20
4. Mountain Climbers 2 20
5. Reverse Crunch 2 20
Static Stretch
1. Cobra Stretch 1 30 sec
2. Cat/Cow Pose 1 30 sec
Designed by: Coach, Dr. Mohamed Nazeh
Dynamic Stretch
1. Jumping Jacks 1 10 --- --
Wednesday 2. Torso Twist Stretch 1 10 for Side ---
Cardio 1 ---
3. Hip Rotation Stretch 10
---
4. Front/Back Leg Swings 1 10 for Leg
---
5. Lunges Wide Step 1 10 for Leg
Step (1) 1
---
6. Butt Kicks 10 ---
7. Cossack Squat 1 10 for Leg ---
1 Shoulder One Workout
1. Cable lateral raise 2 15 – 20 65% - 60%
exercise
Workout
st 1 3 minutes Zone 1
1 warm up Phase Below 65%
Speed (4) = Below
Step (2) 2nd HIIT Cardio Phase 144 HR
As follows
Treadmill 1 minute in Zone (2)
followed by 2 minutes in
Zone (1)
Until you complete
25 minutes of running
HIIT Details
8 Minutes in Zone (2) 8 1 min each Speed (9) 76% - 85%
(158 - 170)
17 Minutes in Zone (1) 8 2 min each Speed (5) 65% - 75%
(144 - 157)
3rd Cool down Phase 1 2 minutes Speed (3) Below 65%
Below 144
Designed by: Coach, Dr. Mohamed Nazeh
Days exercise sets Reps Weights Tempo
% of Max
R-Max
Thursday General Warm Up
1. Treadmill 1 5 - Minutes 4-5 (Speed)
Step )1)
Dynamic Stretch
1. Front/Back Arm Circles 1 10 for Side ---
2. Lateral Arm Swings 1 10 ---
Step (2) 3. Up/Down Arm Swings 1 10 for Arm ---
4. Jumping Jacks 1 10 ---
5. Side Bend/Arm Reach 1 10 for Side ---
10 for side ---
5. Torso Twist Stretch 1
10 ---
6. Hip Rotation Stretch 1
---
7. Rotator Cuff Activation 1 10
8. All-in-one Video As video ---
Workout Tempo 2/0/1
1. Wide grip Lat Pulldown 3 15/2 – 6 65% - 95%
2. Med Ball Slam 2 3-6 AFAP 15 = 65%
Step (3) 3. Barbell Rows 4 15/2 – 6 65% - 95% 4 = 90%
Pull 4. Seated cable rows 2 4–6 90% - 85% 8 = 80%
5. Rotational Medball Slam 2 3–6 AFAP 6 = 85%
(Back)
(Delts) 4. Cable lateral raise 3 6-8 85% - 80%
(Biceps) 5. Reverse fly 4 6–8 85% - 80% AFAP =
As Fast As
6. Wide Grip EZ Bar Curls 2 6–8 85% - 80% Possible
7. Barbell Power curl 2 3-6 AFAP
7. Bayesian cable curls 2 6-8 85% - 80%
Static Stretch
Step (4) 1. Doorway Chest Stretch 1 -- 30 Sec
2. Triceps Static Stretch 1 -- 30 Sec
3. Doorway Lat Stretch 1 -- 30 Sec
4. Biceps Stretch 1 -- 30 Sec
Designed by: Coach, Dr. Mohamed Nazeh
Days exercise sets reps Speed HR%
ABS Exercises
1. Abdominal Crunches 2 20
-- --
Friday 2. Bicycle crunch 2 20
3. Russian twists 2 20
)Rest) 4. Mountain Climbers 2 20
5. Reverse Crunch 2 20
(ABS) Static Stretch
1. Cobra Stretch 1 30 sec
2. Cat/Cow Pose 1 30 sec
Coach: Dr. Mohamed Nazeh
WhatsApp: 01008137524
FB :
[Link]