Waheed Yacoobali

Date started - 24/02/2010

DOB - 17/05/1964

Goals

  • Muay Thai

  • Weight loss

  • Fitness
     

Daily Routine

Warm up

Muay Thai and any other cardio will vary.

Calorie intake goal = 1800

Calorie usage goal =  3000

Core; Front, sides, and back

  • Crunches for front 

  • Side crunches on both sides

  • Hyperextensions 

This routine is valid for; Until a need for change 

Day 1- Chest, Shoulder, Back, Bicep, Tricep

Chest

Flat bench press

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Any chest exercise 

For condition, do over 100 reps

Back

Bent over rows

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Bent over rows

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

seated cable rows / latt pull-downs

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Superset optional for size 

Any back exercise 

For condition, do over 100 reps

Shoulder

Shoulder press

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Side laterals

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Upright rows / shrugs

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Superset optional for size 

Any shoulder exercise 

For condition, do over 100 reps

Biceps

Barbel Bicep curls / dumbbell curls

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Barbel bicep curls

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Dumbbell bicep curls / any other bicep exercise

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Superset optional for size 

Any bicep exercise 

For condition, do over 100 reps

Triceps

Forehead extensions (bust head)

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Kickbacks

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Any other tricep exercise

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Superset optional for size 

Any tricep exercise 

For condition, do over 100 reps

Day 3- Legs

Quads

Squats / leg extensions

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Squats

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Any other quad exercise

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Superset optional for size 

Any quads exercise 

For condition, do over 100 reps

Hamstring

Leg curls

For explosive power;

2 sets of 8 reps

For strength;

10 to 1 drop set

Leg curls

For size;

4 sets by 8 to 10 reps. (2 sets should be done in isometrics)

Any hamstring exercise 

For condition, do over 100 reps

Calves

Any variation of Calve raises

For condition and strength. A medium weight for over 100 reps

A member of the NKCTT and NMCTT. Connected to WAKO and IFMA