IFBB

Arash Rahbar: The Workouts

Road to the 2018 Arnold.

by

Per Bernal

 THE SPLIT 

  • MONDAY: Chest
  • TUESDAY: Off (2 sessions cardio, calves, abs)
  • WEDNESDAY: Back
  • THURSDAY: Shoulders
  • FRIDAY: Off (2 sessions cardio, calves, abs)
  • SATURDAY: Arms
  • SUNDAY: Legs

60 minutes cardio every morning + abs & stretch

30 minutes post workout cardio every day

 CHEST 

  • Incline Dumbbells Press | SETS: 2 (warm up) | REPS: 15-20
  • Incline Dumbbells Press | SETS: 3-4 | REPS: 8-12 
  • Flat Dumbbell Press or Hammer Press | SETS: 4 | REPS: 10
  • Dumbbell Flyes | SETS: 4 | REPS: 8-10 
  • Cable Flyes | SETS: 3 | REPS: 12

 BACK 

  • Assisted Pull Ups | SETS: 4 (warm up) | REPS: 15 
  • Dumbbell Pullovers | SETS: 4 | REPS: 15 
  • Bent Over Rows (grip changes weekly) | SETS: 4  | REPS: 8-12 
  • Seated Close Grip Row | SETS: 3 | REPS: 10 
  • One-Arm Row | SETS: 3 | REPS: 10 
  • Pull Down | SETS: 4 | REPS: 10-12
  • Dead Lift | SETS: 4-5 | REPS: 8-15 

 SHOULDERS 

  • Side Lateral | SETS: 2 (warm up) | REPS: 25
  • Seated Dumbbell Press | SETS: 4 | REPS: 10-12
  • Military or Hammer Press | SETS: 3 | REPS: 8-10
  • Standing One-Arm Lateral Raise | SETS: 4 | REPS: 10-12
  • One-Arm Dumbbell Upright Row | SETS: 3 | REPS: 12
  • Bent Over Flye | SETS: 4 | REPS: 15
  • Seated Cable Rope Pulls | SETS: 4 | REPS: 10-12

 ARMS 

  • TRICEPS
    • Close-Grip Bench Press | SETS: 4 | REPS: 10-15
    • Straight Bar Push Down | SETS: 3 | REPS: 10
    • Dumbbell Kick Backs | SETS: 3 | REPS: 10-12
  • BICEPS
    • One-Arm Concentration Curl | SETS: 4 | REPS: 8-10
    • Seated Cable Curl | SETS: 3 | REPS: 10-12
    • Standing Alternating Dumbbell Curls | SETS: | REPS: 10-12
  • TRICEPS
    • Standing One-Arm Cable Extension | SETS: 3 | REPS: 15-20

 LEGS 

  • Leg Extension | SETS: 3 (warm up) | REPS: 15-20
  • Hamstring Curl | SETS: 3 (warm up) | REPS: 15-20
  • Squat (wide stance) | SETS: 2 (warm up) | REPS: 8-15
  • Squat (wide stance) | SETS: 4 | REPS: 8-15
  • Leg Press (shoulder width) | SETS: 4 | REPS: 15-20
  • Hack Squat | SETS: 3 | REPS: 10-12
  • Leg Extension | SETS: 3 | REPS: 15
  • Seated Hamstring Curl | SETS: 4 | REPS: 12-15
  • Standing Hamstring Curl | SETS: 4 | REPS: 10-15

 ABS 

  • Hanging Leg Raise | SETS: 5-6 | REPS: 20-25
  • Cable Crunch On Knees | SETS: 4 | REPS: 20
  • Lying Crunch | SETS: 5-6 | REPS: 20-30 

 

 Click HERE for Arash Rahbar's Nutrition Plan >> 

 Click HERE for Arash Rahbar's Journey >> 

 Click HERE to Go Back to Arash Rahbar's Main Hub >> 

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