Arash Rahbar: The Workouts

 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 >> 

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