Ashraf KHEDR AAS I 12 Week cycle Week 1 till week 7 Test E250 2 amp per week NPP P100 1 amp Every other day Week 8 till 12: Pharmacom mix 2 1 AMP EOD Week 9 till 12 : Anavar 3 tab total : 1 Tab at morning - 1 Tab Pre workout - 1 Tab Post workout Essential VITAMINS • • • • • • • • ⁃ Proviron: 1 tab pre workout - 1 tab at morning Arimidex: 1 tab ED Omega 3: 3 Tab Per Day after meals Pepon plus: 2 tab at bedtime Urso plus: 1 tab at morning - 3 tab at night Vitamin C : 3g per day at morning - 2g at night Neuroton: 1 Tab at morning - 1 Tab at mid day vitamin D 5000iu : 1 Tab at night Week 2 till 14: Dostinex 0.5 tab EOD Diet I PHASE I Upon waking: 7 egg white + 40g Oats + 1 scoop Iso 100 Snack: juhyana Greek yogurt 3% or 0% + 1 Apple Pre workout meal: 240g Sweet Potato Or 170g White Rice + 170g Chicken breast after cooked Post workout: 2 Scoop Iso 100 + 10g Creatine + 10g Glutamine After an hour: 170g white rice + 170g chicken after cooked + 2 cups of green salad At bedtime: 340g EXTRA LEAN STEAK + 2 cups of sautee veggies Workout I PHASE I DAY 1 - CHEST & DELTS ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ Push up 3 x 25 Dumbbell flyes 2 x 20 Incline DB Press 6 x 20, 15, 12, 10, 8, 6 Dips 2 x Failure Flat Barebell Press 4 x 12, 10, 8, 6 Incline Barebell Press 4 x 20, 15 , 12 , 10, 8 Upright rows with a cable “Straight bar” 4 x15 Decline sit ups - Full range 4 x 25 POST WORKOUT CARDIO: 15 min: SPEED 6 INCLINE 6 DAY 2 - QUADS & BICEPS ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ Hanging leg raise 4 x 40 Leg Extension 3 x 12 Squat on smith machine 10 x 20, 20, 15, 15, 12, 12, 10, 10, 8, 6 Walking Lunges 1 x Failure - 20 step each leg EZ Bar Curls 4 x 15, 12, 10, 8 Preacher Curls 4 x 12 Calf Raise any of your choice 4 x 25 POST WORKOUT CARDIO: 15 min: SPEED 6 INCLINE 6 DAY 3 - BACK & HAMS ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ Assisted wide frip pull up 4 x 25 Assisted Narrow Chin up 4 x25 Wide Grip T bar Rows 6 x 20, 15, 12, 10, 8, 6 Close Grip T bar Rows 6 x 20, 15, 12, 10, 8, 6 Laying Leg curl 4 x 20 Feet High on leg press 4 x 12 Hyperextension Machine 4 x 25 Seated Calf Raise 4 x 25 Plank 1 set x 2 min POST WORKOUT CARDIO: 15 min: SPEED 6 INCLINE 6 DAY 4 - SHOULDERS & TRICEPS ⁃ ⁃ ⁃ Reverse Pec Deck 4 x25 Cable side Raises 4 x 12, 10, 8, 6 Seated Arnold Press 3 x 10 ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ DB shoulder press 6 x 20, 15, 12, 10, 8, 6 DB side lateral Raises 6 x 20, 15, 12, 10, 8, 6 Triceps V bar or rope press down 4 x 20, 15, 12, 10 Close Grip Bench 5 x 20, 15, 12, 10, 8 Overhead Dumbbell Extension 5 x 20, 15, 12, 10, 8 Crunches 4 x 25 POST WORKOUT CARDIO: 15 min: SPEED 6 INCLINE 6 DAY 5 - LEISURE TRAINING ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ Lat Pull down behind your neck 3 x 25 Revese pec deck 4 x 25 side lateral raise - bent over 4 x 25 Incline Bench Press 4 x 15, 12, 10, 8 Dips ( Weighted ) 4 x 25 Standing Cable Curls with straight bar with reverse grip 4 x 15, 12, 10, 8 Deadlift 3 x25 Plank 1 set x 2 min POST WORKOUT CARDIO: 15 min: SPEED 6 INCLINE 6 DAY 6 - FULL BODY CIRCUIT 1 MINUTE REST BETWEEN CIRCUITS. COMPLETE THE CIRCUIT 5 TIMES ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ ⁃ Burpess x Assisted Pull ups 10 reps Jumping Jacks 20 reps Body weight lunges 50 reps Jump Squat 10 Reps Bench DIps 10 Reps High Kness 20 Reps Push up 10 Reps Hanging leg Raise 10 Reps Mountain Climbers 20 reps Plank 1 min Then Repeat x5 Times… POST WORKOUT CARDIO: 15 min: SPEED 6 INCLINE 6 DAY 7 - RECOVERY