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WARLION WORKOUT: MMA CONDITIONING WITH AMR HAFEZ

ISSUE 18 • SEPTEMBER 2016 www.perfectfitmagazine.com

12 WK PLAN: ARE YOU READY FOR PHASE 3?

PLASTIC IS NOT FANTASTIC: EVERY DAY DETOX BALI, THE ISLAND OF FLAVOURS

BRAND NEW GEAR SECTION

SALEH AL KANDARY EXCLUSIVE INTERVIEW HARLEY DAVIDSON MILWAUKEE-EIGHT

STRENGTH WITHIN, PRIDE THROUGHOUT @hispfmag

FALL INTO FASHION: THE STYLE REPORT

WHY CARDIO DOESN’T WORK FOR EVERYONE? THE DUEL NUTS VS CROUTONS

THE GOLDEN SHOT:

FEHAID AL DEEHANI

718 CAYMAN PORSCHE REVIEW

THE TRUTH ABOUT MMA WEIGHT CUTTING


WARMUP


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WARMUP


WARMUP


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TRAIN

12 week workout phase 3

THE NEXT LEVEL THE THIRD PHASE OF PERFECT FIT’S BEGINNER TO EXPERT 12 WEEK WORKOUT WILL TAKE YOUR BODY TO THE NEXT LEVEL OF STRENGTH AND FITNESS. ARE YOU READY?

019

Workout modelled by Abdullah Al Motref at Platinum Health Club. Follow him on Instagram @a.almo6ref Photography by Jamal Abdullah.

N

ow with six weeks or more of consistent training under your belt, you should have become very comfortable with the exercises in the program and the form you need to best practice them. This is because your nervous system and muscle fibres are getting well-trained through the constant repetition of each exercise. In week nine, it is time to step up the intensity and the amount of work you are doing for each muscle group. Remember that you need to keep progressing and the only way you can do that is to set goals and hit them, before raising the bar each time with more work and higher intensity. Phase three is a new progression to a three-day training split. Instead of dividing the body into two different days, you will now need to divide it into three different days and workouts. This means that you will train fewer muscle groups in each workout, and it also allows you to do more exercises per muscle group while training each muscle group with even more intensity. WWW.PE RF E CT FITM AGA Z IN E. CO M

!!! IF YOU MISSED THE FIRST STAGES OF THIS WORKOUT, DON’T WORRY! FIND THE PLANS FOR PHASE ONE AND PHASE TWO PLUS ALL THE EXERCISES AT WWW.PERFECTFITMAGAZINE.COM


TRAIN


TRAIN


TRAIN


TRAIN WORKOUT 1 (PUSH DAY) MUSCLE GROUP

EXERCISE

SETS /REPS

REST

Chest

Bench Press

3/6-8

2-3 min

Incline Dumbbell Bench Press

3/8-10

2-3 min

Incline Dumbbell Flye

3/12-15 2-3 min

Dumbbell Shoulder Press

3/6-8

2-3 min

Barbell Upright Row

3/8-10

2-3 min

Close-Grip Bench Press

3/6-8

2-3 min

Dumbbell Overhead Triceps Extension

3/8-10

2-3 min

Triceps Pressdown

3/12-15 2-3 min

Shoulders

Triceps

WORKOUT 2 (LEGS DAY) MUSCLE GROUP

EXERCISE

SETS /REPS

REST

Legs

Squat

3/6-8

2-3 min

Leg Press

3/8-10

2-3 min

Leg Extension

3/12-15

2-3 min

Lying Leg Curl

3/12-15

2-3 min

Standing Calf Raise

3/20-25

1-2 min

Seated Calf Raise

3/20-25

1-2 min

3/to failure

1-2 min

Crunch

3/to failure

1-2 min

Oblique Cable Crunch

3/to failure

1-2 min

Calves

Abdominals Reverse Crunch

WORKOUT 3 (PULL DAY) MUSCLE GROUP

EXERCISE

SETS /REPS

REST

Back

Barbell Row

3/6-8

2-3 min

Traps Biceps

Lat Pulldown

3/8-10

2-3 min

Seated Cable Row

3/12-15

2-3 min

Barbell Shrug

3/6-8

2-3 min

Barbell Curl

3/6-8

2-3 min

Incline Dumbbell Curl

3/8-10

2-3 min

Preacher Curl

3/12-15

2-3 min


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


TRAIN


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Meet the real stars of Perfec t Fit... YO U!

MOHAMM ED FEKRY AGE: 42 “Regular trai ning allows me to make life choices”. healthie

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Perfect fit magazine (eng) Sep 2016  

A brand new men’s health and fitness magazine created just for you. It is the first of its kind in Kuwait and made entirely for the modern M...

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