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 “