Hatim’s Weekly Format:
Monday
Upper Body
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Lower Body
Strongman Metabolic work
Upper Body Push
Upper Body Pull
Rest day
Rest day (LISS Cardio)
Training notes:
• Perform all exercises with control on the negative and pay attention to trying to feel the muscle that is intended to
be worked
• Always emphasise control and intention before loading an exercise
• Rest times 45-60 seconds but be instinctive here and try to push as hard as you can
• Aim to hit 8,000 steps daily to increase metabolic output
Cardio Options:
• HIIT to be done on an active recovery rest day
• Steady State Cardio (LISS) 40 minutes to be done on Rest days
Day 1- Upper Body
Exercise
Lin Sets
k
Reps
Methods
A1- Hammer smith Single arm
Lat pull down (UH grip)
MB
3
15
Straight
B1- Lat Pull down (OH grip)
MB
2
8/12
Max Effort
C1- BB Bent over row
MB
2
8/12
Max Effort
D1- Seated Cable Chest fly
MB
3
15
Straight
E1- Smith Incline Chest press
MB
2
8/12
Max Effort
F1- Machine Chest press
MB
2
8/12
Max Effort
G1- Machine Lateral raise
MB
/
15
Superset
G2- DB lateral raises
MB
3
15
/
Cues
* Depress shoulder blades to initiate the movement.
* Drive the elbow back and down to the hip and in to the base of the spine.
* Maintain a tall chest position throughout.
* Depress shoulder blades to initiate the movement. * Drive the elbows down to
the hips.* Maintain a tall chest position and think about pulling the chest up to the
bar.
* Bend over to 45-60 degrees at the hip.
* Establish a solid set up with a foot position you feel comfortable.
* Drive elbows back to the hips, and
* Set shoulder blades down and back. Maintain this position through the
movement.* Drive the elbows and biceps in to the mid line of the body.
* Do not go to a full stretch, maintain tension on the pec throughout.
* Focus on keeping the shoulder blades down retracted and depressed on the
bench * Control the bar down keep 1-2 inches off the chest
* Set shoulder blades down and back. Maintain this position through the
movement. * Control the eccentric and keep tension on the pec at the bottom of
the movement.* Focus on driving the biceps and elbows in to the midline of the
body.
* Ensure shoulder blades are locked down. * Focus on driving your elbows out and
away and keep the shoulder blades down.
* Set shoulder blades back and down. Maintain this position throughout the
movement* On the eccentric only take the elbows a little below the line of the
shoulder
Day 2- Legs & Arms
Exercise
Link Sets Reps Methods
A1- Leg Extension
MB
3
15
B1- Hack Squat
MB
2
8/12
C1- Leg Press (low feet, 4-6”
apart)
MB
2
25
Straight
Cues
* Ensure feet, knees, and hips are aligned.
* Use the handles to lock your bum and hips down throughout the movement. *
Extend at the knee and contract to full extension and maximum shortening.
. * Place feet at a width you find most comfortable.
Max Effort * Keep your hips locked back against the pad.
* Control the negative and at the bottom think about driving your feet up and hips
back.
* Keep feet flat on plate through the whole movement.
Straight
* Control the negative and do not go to lock out. Keep constant tension on the quads.
* Focus on driving the feet up at the bottom and extending at the knee.
D1- Hamstring curl machine
MB
/
12
Superset
D2- DB Walking lunges
MB
3
20
/
E1- Cable standing Bicep curl
MB
/
15
Superset
E2- Cable rope Tricep’s extension
MB
3
12
/
* Ensure your hips are locked back and bum down. Use the handles to keep locked in.
* Control the eccentric and keep tension on the hamstrings by driving the feet away *
At the bottom of the rep focus on driving the heels back under you as hard as you
can.
* Take the momentum out of each rep through the front foot.
* Drive up and forward through the front foot.
* Keep the strides continuous
* Shoulder blades locked back and stable.
* Keep elbows locked in place.
* Focus on decreasing the angle at the elbow and not moving the upper arm or
shoulder.
* Keep the shoulder blades stable and focus on moving through the elbow joint.
* Set the elbow behind the line of the shoulder to ensure full Tricep’s contraction.
* Extend the hand down and back and fully extend at the elbow.
Day 3- Upper Body Push
Exercise
Link Sets
Reps
Methods
A1- Cable Seated Chest fly
MB
3
15
Straight
B1- Incline DB Chest press
MB
2
8/12
Max Effort
C1- Machine flat chest press
MB
2
8/12
Max Effort
E1- DB Shrugs
MB
/
15
Superset
E2- DB Benched Reverse
flyes
MB
3
15
/
F1- DB Shoulder press
MB
2
8/12
Max Effort
G1- DB Lateral Raise
MB
3
15
/
Cues
* Set shoulder blades down and back. Maintain this position through the
movement.
* Drive the elbows and biceps in to the mid line of the body.
* Do not go to a full stretch, maintain tension on the pec throughout.
. * Focus on keeping the shoulder blades retracted and depressed on the bench *
Control the DBs down to 1-2 inches off your chest to maintain tension * Drive the
elbows and hands in on the concentric and keep the shoulders locked down.
* Set shoulder blades down and back. Maintain this position through the
movement * Control the eccentric and keep tension on the pec at the bottom of
the movement.
* Focus on driving the biceps and elbows in to the midline of the body.
* Start with the DBs to the side and slightly in front, drive the DBs up and back *
Focus on pulling the scapula up, back, and in.
* Set the cable at the bottom and pull the cable through your legs.
* Drive hands out in front of you till your arms are parallel to the floor.
* Focus on making the elbow joint the key thing you thing you think about while
pressing.
* Position your hips back on the seat and your chest tight to the pad.
* Drive the elbows and hands out wide and squeeze at the top.
* Come down to the point where you can maintain some tension. Focus on the
short range.
* Set shoulder blades back and down. Maintain this position throughout the
movement * Set the bench at an 80 deg angle to help with pressing.
* On the eccentric only take the elbows a little below the line of the shoulder
Day 4- Upper Body Pull
Exercise
Link Sets
Reps
Methods
A1- Single arm Cable Seated row
MB
3
15
Straight
B1- T-Bar row
MB
2
8/12
Max Effort
C1- Lat pull down (OH grip)
MB
2
8/12
Max Effort
D1- Rack pull
MB
2
8/12
Max Effort
E1- Cable low row (OH grip)
MB
3
12
Straight
G1- Bicep Curl Machine
MB
3
12
Straight
H1- DB Incline Bicep Curl
MB
3
12
Straight
Cues
* Keep Abs tight and Chest/ thoracic extended.
* Retract and depress scapula to initiate movement.
*Drive elbow down to hip in to the base of the spine.
* Bend over to 45-60 degrees at the hip.
* Establish a solid set up with a foot position you feel comfortable.
* Drive elbows back to the hips
* Depress shoulder blades to initiate the movement.
* Drive the elbows down to the hips.
* Maintain a tall chest position and think about pulling the chest up to
the bar.
* Set feet in line with the hips, hand just outside the knees
* Feel tension of the weight before lifting
* Maintain a neutral alignment of the spine throughout the movement
* Maintain a tall/upright body position throughout.
* Keep scapula retracted and depressed.
* Drive elbows down to the hips.
* Keep back of the arms and arm pit locked down and back against the
pad. * Focus on squeezing the bicep from a stretched position.
* Ensure maximal squeeze at the top of the rep. Fully Shortened
position
* Keep shoulder blades locked down and back on bench.
* Fully extend at the elbow and stretch each rep.
* Keep upper arm locked in place and squeeze the bicep.
Day 3: Strongman Metabolic work
* 10 minutes (LISS) before session – Treadmill- walking uphill/ bike [gradient 12, speed 4.5kph] HR= 120/130BPM
Exercise:
Sledge Push (heavy)
30 meters
Press Ups
20 reps
Leg Raises
15 reps
Medicine ball slams
20 reps
Farmer Walks (Heavy)
60 meters
* Repeat Cardio depletion circuit 3x’s *
Take no rest between each exercise and take as much rest between each round to ensure you give it 100% effort!
Training Methods:
Max Effort
Dropset
Straight set
Explained:
Max weight for the reps listed. Generally, 2-3 sets. Drop the weight each set to achieve the set
reps. Use warm up sets to reach your first working weight.
On the last set of the exercise drop the weight by 30% and go till failure.
A normal set hitting the reps listed. Rest for 45-60 seconds each set.
Superset
Perform 2 exercises listed back to back with no rest. Rest when both are done and that is 1 set.
Repeat for the number of sets stated.
Tri-set
Perform the 3 exercises listed back to back with no rest. Rest when all 3 are done and that is 1
set. Repeat for the number of sets stated.
Rest pause
Choose a weight you can hit for 12 reps with. Do this set to failure. Take 10 breaths then go till
failure. Repeat this rest and failure once more.
Strip set
Choose a weight you can hit for 8 reps. On the 1st set only complete 5 reps. Have a 20 second
rest. Decrease the weight by 20%. Repeat 6 times
Every set add more weight to the exercise so that the last set is pushing failure
Progressive