Reda Zine

reda zine

Quick Infos

NAME : REDA ZINE
From : USA
age: 20
height: 185cm
weight off season : 200 pound
on season : 185 pound

What’s Your Full Workout routine?

Monday-Back Day

Back Deadlift 5×11-13
Lat Pull Downs 4×11-13
Bent Over Barbell Rows 4×11-13
Underhand Pull Ups 3×11-13
Seated Cable Rows 4×11-13
Overhand Pull Ups 1 set to failure

Tuesday-Chest Day

Chest Incline Dumbbell Fly’s 4×11-13
Incline Barbell Bench Press 5×11-13
Machine Fly’s 4×11-13
Bench Press 5×11-13
Cable Fly’s 3×11-13
Decline Machine Press 4×11-13
Push Ups 1 set to failure

Wednesday– Cardio Day

Cardio Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)

Thursday– Legs and day

Legs Leg Press 5×11-13
Leg Extensions 5×11-13
Lying Leg Curl 5×11-13
Donkey Calf Raises 6×11-13
Squats 4×11-13
Walking Lunges to failure

Friday– Arms and calves day

Arms Seated Preacher Curls 4×11-13
French Curls (on decline) 5×11-13
Standing Hammer Curls 4×11-13
Tricep Pushdowns 5×11-13
Heavy Barbell Curl 3×11-13
Seated Overhead Tricep Extensions 3×11-13
Saturday: Abs Cable Crunches 4×11-13
Arm & Leg Raises With Exercise Ball 4×11-13
Alternating Leg Ups 4×11-13
Running Plank 4×11-13
Torso Twist with Medicine Ball 4×11-13
Alternating Toe Touches 4×11-13
Hanging Leg Raises 1 set to failure

Sunday–Shoulders day

Shoulders Dumbbell Shoulder Press 5×11-13
Seated Dumbbell Side Raises 5×11-13
Seated Dumbbell Front Raises 3×11-13
Barbell Shrugs 4×11-13
Barbell Standing Military Press 4×11-13

Standing Dumbbell Arnold Presses 3×11-13

Can you tell us for your FULL DIET ROUTINE ?

Yeah Of course

Meal 1: 1 scoop whey Protein & 3 Liquid Egg Whites

Meal 2: 6 ounces of White Albacore Tuna, 1/2 Avocado & 2 slices of Ezekiel Bread
Meal 3: 9 ounces of Lean Bison Steak, 1/2 cup of Green Lentils & 1/2 cup of Cauliflower
Meal 4: 9 ounces of Grilled Chicken & 1 cup Chopped Bell Peppers
Meal 5: 12 ounces of Tilapia & 1 Sweet Potato
Meal 6: Chopped Salad & Balsamic Vinegar Dressing

And tell us for your supplements?

-WHEY PROTEIN
-GLUTAMINE
-BCAA

But usually , I choose to take it natural ,that help me just to get nice result for any stage .

What inspirate you?

” push that modafaking weight or go home

” never underestimate your strength “

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