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    Full Body Aesthetics Vol2

    Uploaded by

    Mahmoud El Mohamdy
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    © All Rights Reserved
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    Full Body Aesthetics Vol2

    Uploaded by

    Mahmoud El Mohamdy
    38K views36 pages
    Top

    Original Title

    Full Body Aesthetics vol2

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38K views36 pages

    Full Body Aesthetics Vol2

    Uploaded by

    Mahmoud El Mohamdy
    Top

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 36
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    The author discusses making modifications to their training program by changing exercises, adding variations and different set/rep schemes to keep the workouts fresh and interesting while still following progressive overload principles. They also discuss building their body back after surgery and gaining popularity for their new style of training.

    The author believes that taking out the 'stale vibe' of traditional progressive overload and full body training by hiding progressive overload in new exercise combinations each day and taking a non-traditional approach makes for the most fun and diverse full body program. They argue this new style is more effective than traditional methods.

    The author changed the stimuli of movements in their program by varying exercises, adding bands, bodyweight variations, and different set/rep schemes. As a result, they regained their pre-surgery physique and many people began following their new style of training which became very popular on their app and in their gym.

    Starting t o sound p r e t t y g o o d n o w right?!

    A f t e r my first 2 weeks of starting this new regimen, | was really sore, second
    guessing if this was a good idea, and slightly bored with the structure (as |

    t h o u g h t | would be).

    Then | realized what | needed t o do. Like all of my programs, | needed t o put
    my own signature flair on it. | needed to pull out all of the proven principles
    that make the program work and add in some new modern ideas and freshen
    up t h e vibe.

    |decided t o change the stimuli of t h e movements in some aspect as much as


    | could. Whether it was changing t h e movement completely t o a new move-

    ment or adding in bands, bodyweight variations, or sets and rep schemes t h a t


    weren't done in the prior days or weeks. Progressive overload is alive and well
    in the program still, but it?s hidden in the many combinations that we perform
    each day. Taking out the stale vibe of traditional progressive overload and tra-
    ditional full body training.

    In my opinion, this is the most fun and diverse full body regimen on the planet.
    L i t e r a l l y just after 4 months of this new training style, | had built my body back
    t o what looked like pre-surgery and everyone | knew was asking what | have
    |

    been doing lately for my training.

    Itold them, just like HIIB, that | had created a new style of training that was
    going t o take t h e world by storm.

    As | write to you now, it has been 1 full year since | started writing these pro-
    grams and | now have thousands of people on t h e CHALK Performance Train-
    ing app completing these routines daily. My Gym in Orange County, CA is full
    of members doing these routines in open gym (open gym use to be dead). And
    well, for me, it's given me something t o get excited about in the gym again. Af-
    ter 15+ years of training hard, we all need t o switch things up t o light that fire
    inside us and keep motivation high. It's even more fun if you're t h e guy paving
    the path for others (which am so thankful t o be).
    |

    | am really excited f o r all you t o dive in!


    DAY G6 ? FuLLBopy

    H i g h I n t e n s i t y Full B o d y D a y !

    Legs:
    * 100 Barbell Hip Thrusts
    Chest:
    e 100 DB Incline Bench Press

    Back:
    2 Rounds:
    * 25 C h i n - U p s ( u n d e r h a n d g r i p )
    e 25 B a r b e l l B e n t O v e r R o w s
    (regular grip)

    Shoulders:
    * 100 DB Lateral Raises

    Triceps:
    * 100 W e i g h t e d E l e v a t e d Dips

    Biceps:
    ¢ 100 B a n d e d E x t e r n a l Curl
    Give y o u r s e l f 10min. t o finish each 100
    * We did a lot of pulling already on back, r e p station. If y o u d o n ' t finish in t h a t
    so | purposely wanted this t o beal i t t l e t i m e , it?s all g o o d , b u t y o u n e e d t o m o v e
    more mellow on your biceps. The angle
    on. W h e n e v e r y o u d o finish, rest 2-3min.
    is awesome t h o u g h and w e never do it.
    and m o v e o n t o t h e n e x t station. If y o u
    Enjoy!
    pick t h e r i g h t w e i g h t s or a m o u n t o f
    Calves: resistance, t h i s s h o u l d t a k e
    * 100 Barbell Standing Calf Raises a n y w h e r e f r o m 50-70min.
    (weight recommendation would be
    As far as weight suggestions go, |
    your bodyweight or slightly less like
    would pick something that you can do
    .75 x your bodyweight)
    consistent sets of 6-10 reps at a time
    with a short break (Should be around
    60-70% of your 1 rep max). You main
    goal is t o try and pick the perfect
    weight that is challenging, but also gets
    you to finish right in that 7-10min.
    window (with a hard effort).
    D A Y 24 ? ? F u i t Bopy
    Legs:
    3 Sets o f H e e l E l e v a t e d DB G o b l e t
    Squats with a 30X0 Tempo. Rest 90sec.
    B e t w e e n Sets.
    ( S h o o t f o r 1 5 + reps)
    * In this v i d e o | am u s i n g 100/b DB a n d
    getting 20+ reps

    Chest/Back Superset:
    ¢ 12-15 Banded Flat DB Bench Press.

    I m m e d i a t e l y into;
    e 1min. o f M a x C h i n - U p s (underhand
    grip)
    Rest 90sec. Repeat For 4 Total Sets

    Shoulders:
    ¢ 12-15 Barbell Upright Rows.
    Rest 90sec. Repeat For 4 Total Sets.

    Bicep/Tricep Superset:
    ¢ I m i n . o f B a n d e d Tricep ?Push?
    Downs

    Immediately into;
    ¢ imin. of Barbell Bicep Curls
    Rest 90sec. Repeat For 4 Total Sets
    * a d d some w e i g h t and t r y t o make these a
    little heavier t o d a y
    * It?s fine if y o u have to rest a few seconds
    here and there.

    Calves:
    e 1min. of Single Leg Deficit Calf
    Raises (right leg)
    I m m e d i a t e l y into;
    e 1min. o f Single Leg D e f i c i t Calf
    Raises (left leg)
    Rest 1min. Repeat For 3 Total Sets.

    24
    D A Y 27 - FvuLLBopy

    Legs:
    * 50 Front Squats
    e 5 0 Back S q u a t s ( 1 0 - 2 0 % h e a v i e r )
    * M a k e sure t h e w e i g h t is h e a v y t o s t a r t a n d
    t h a t it t a k e s a b o u t 4-5min. t o finish each 5 0
    reps. M o s t p e o p l e are significantly s t r o n g e r
    w i t h back squats. That?s w h y | a d d e d a w e i g h t
    increase t h e r e .

    Chest:
    * 100 Incline Barbell Bench Press

    Back:
    * 100 Strict Pull-Ups (regular grip)

    Shoulders:
    * 100 Standing Lateral DB Raises

    Triceps:
    * 100 Feet Elevated Weighted Dips

    Biceps:
    * 100 Reverse G r i p Barbell Curls (for
    w e i g h t on this one, just t h e b a r should
    be g o o d )

    Abs/Calves:
    5 Rounds:
    ®
    Imin. O f Max Weighted Barbell Calf
    Raises (Use something you can get
    about 10-15 reps at a time)
    I m m e d i a t e l y into;
    * I m i n . O f W e i g h t e d Plank (Use w h a t e v e r
    y o u used on d a y 15 on this cycle)
    N o Rest B e t w e e n Rounds

    * S a m e rules as t h e p r e v i o u s H i g h I n t e n s i t y
    Days.

    26
    8i "

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