Quantcast
Channel: TrimmedandToned
Viewing all articles
Browse latest Browse all 768

Fitness Model Ako Rahim’s Workout Routine & Diet Plan Revealed!

$
0
0

Ako-Rahim

For More Of Fitness Model Ako Rahim Please Check Out His:

Website: www.argetfit.se
Youtube: www.youtube.com/akorahim
Instagram: http://instagram.com/akorahim
Facebook: https://www.facebook.com/ako.rahim.9
Sponsors: www.bmrstore.se

 

What Workout Routine Has Worked Best For You?

I have my own routine and it looks like this:

2 weeks 12RM
2 weeks 10RM
2 weeks 8RM
3 weeks 6RM
3 weeks 4RM
1 week 1-2RM

 

Day 1:

Session 1:
Bench Press: 5 sets
Incline Press: 5 sets
Decline Press: 5 sets
French Press: 4 sets
Pushdown: 4 sets

Abs Leg Raises 6 sets
Abs Dragon Flag 4 sets
Abs Crunches 5 sets

Session 2:
Running Intervals

 

Day 2:

Weighted Pullups 6 sets
Pulldown 5 sets
Barbell Row 5 sets
Reversed Flyes 5 sets
Biceps Curl Barbell 5 sets
Hammer Curl 5 sets

 

Day 3:

Session 1:
Shoulder Press 6 sets
Dumbell Raises 6 set
Highbar Row 5 set
Weighted Bar-Dips

Session 2:
Abs like Day 1
And
Standing Calve Raise
Seated Calve Raise

 

Day 4:

Back Squat: 6 sets
Lunges: 6 sets
Leg Press: 5 sets
Leg Extension: 4 sets
Leg Curl: 4 sets

 

Day 5:

Session 1:
Pull Ups: 7 sets
Bar Dips: 7 sets
Priority Training

Session 2:
Incline Intervals

 

Day 6:

Recovery Day

 

Day 7:

Starting From Day 1 Again.

This is my program, I have used it for the past 8-9 years and have won lots of competitions with it. This routine has worked well for me. But in 2013, I started with crossfit. I needed some new goals and my program looks a lot different now. I´m doing a lots of olympic weightlifting and crossfit training.
 
Ako-Rahim-Fitness

What Is Your Diet Like?

8.00: 5g Omega 3, 3 Duzixon, 2 RemedX + 12g Duramax(Amino Acid)
8.30: 200g Eggwhite (5 eggs)
9.30: 110g Salmon, 100g Rice
11.00: 170g Chicken, 130g Potatos
11.30: Pre Workout
12.00: Workout 1: 12g Duramax + 1/2 dl Glycocarbs
13.00: 12g BCAA 1-1-2 + 1/2 dl Glycocarbs
13.15: 1 skop CFT Recovery (Protein Shake)
14.00: 170g Chicken, 130g Potato
16.00: 110g Meat, 130g Potato
17.00: Pre Workout
17.30: Workout 2: 12g Duramax + 1/2 dl Glycocarbs
19.30: BCAA 1-1-2 + 1/2 dl Glyco carbs
19.45: 1 skop Protelux (Protein Shake)
20.30: 170g Chicken, 200g Eggwhite
22.00: 5g Omega 3, 3 Duzixon, 2 RemedX, 4 Somatrix, 250g Quark + 2skops Protelux Casein
22.15: Sleep!

The thing is, you have to eat for how you train, I don’t think you should cut to much from the carbs and fat, its more important to train hard and eat good and clean.
 


Viewing all articles
Browse latest Browse all 768

Trending Articles