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Durrah Program
Durrah Program
Client Information:
Hi Mohamed,
Bro, Its weird that you tried a plan before and didn't
get the results you want? Did you execute 100%. Anyways
The
Workout
Program
"Go hard or, really, it becomes pointless"
- Mahmood Al Durrah
Designed By Durrah
Don’t focus on sets, focus on when you
feel the muscle has been pushed beyond
its maximum capacity.·
Be smart, push yourself, but if you feel
a strange ache or sensation in your
joint or muscle, it’s a sign to stop
immediately and change exercises and
go more moderately the rest of the
workout.
Think of this philosophy, the muscle
only grows when exposed to a stress it
is not used to or familiar with.
Rest time between sets: there are no
rest time! You do the next set when you
feel ready and recovered from the
previous one. It could take 30 seconds,
or up to 2 to 3 minutes!
Squeeze for One two seconds at the top
of each motion when the muscle is fully
contracted
Do not go lower the weight
immediately, lower the weight in two
seconds.
Make sure you are squeezing your core,
as if you are in plank position during
any phase of the workout, this includes
straightening your lower back
Rest time between sets: there are no
rest time! You do the next set when you
feel ready and recovered from the
previous one. It could take 30 seconds,
or up to 2 to 3 minutes!
Squeeze for One two seconds at the top
of each motion when the muscle is fully
contracted
Do not go lower the weight
immediately, lower the weight in two
seconds.
Make sure you are squeezing your core,
as if you are in plank position during
any phase of the workout, this includes
straightening your lower back
When doing any standing shoulder
workout, or any other muscle for that
matter, make sure to be squeezing your
core as if you are in plank position but
to also maintain a squeeze in the
glutes.
Your arms should not be the ones
putting in the work, they are the ones
that support, it is your muscle that
should be working, work on creating
the mind muscle connection.
LEG EXTENSION 5 sets, 1 warm up for 30, then 15, 12, 12, 10 (drop
set)
SEATED (INCLINE A LITTLE) FRONT 1 set warm up of 15, then 2 working set of 10,
DUMBBELL RAISES and 8
DUMBBELL LATERAL RAISE 4 sets, 10 each (go up in weight after each set,
and each set, do a drop set with half the weight
and same number of reps again)
Day 3: OFF
MACHINE INCLINE PRESS 2 sets, 12, then max weight possible up to 8 reps
SEATED CABLE ROWS CLOSE GRIP 1 warm up set of 15, then 2 working, 10, 8 (drop
set)
Day 6: OFF
ELBOW PLANK (SQUEEZE CORE AND As many seconds as you can – failure (Always
LOWER BACK REALLY TIGHT aim for at least 1 second better than before
The
Nutrition &
Supplement
Plan
PThe plan is designed for your current body
and your current goals
If You want to lose weight faster or aren't losing weight fast enough do 4 Low Carb Days
@ 8:00: 200 ml of water with lemon + 5 grams of glutamine + 1 tablespoon of apple cider vinegar
@ 8:15: 2 egg + 6 egg whites + 75 g oatmeal + 1 apple + multi vitamin + 2 grams of CLA +
@ 11:15: 1 tablespoon of apple cider vinegar + 1 scoop of lean mode by evolution nutrition
from www.bodybuilding.com
Workout @ 13:00
Post Workout: 2 scoop whey isolate + 1 apple + 15 almonds + 2 grams of l-carnitine tartrate + 10g
@ 15:00: 6 oz haddock fish fillet + 255 g brown rice + bowl of salad with lettuce,cucumber,green
onion, green pepper, parsley + 1 Tbspn olive oil + balsamic vinegar + lemon and salt
@ 19:00: 6 oz chicken breast + 1 brown toast + can add mustard and other herbs
@ 21:00: 5 oz chicken breast + 155 g sweet potato + bowl of salad with lettuce,cucumber,green
@ 8:00: 200 ml of water with lemon + 5 grams of glutamine + 1 tablespoon of apple cider vinegar
@ 8:15: 2 egg + 6 egg whites + 70 g oatmeal + multi vitamin + 2 grams of CLA + your coffee
@ 11:15: 1 tablespoon of apple cider vinegar + 1 scoop of lean mode by evolution nutrition
from www.bodybuilding.com
Workout @ 13:00
Post Workout: 2 scoop whey isolate + 2 grams of l-carnitine tartrate + 10g bcaa + 10gram of eaa +
10g glutamine
@ 15:00: 1 Can canned tuna + 105 g brown rice + bowl of salad with lettuce,cucumber,green onion,
green pepper, parsley + 0.5 Tbspn olive oil + lemon + 2 grams of CLA
@ 17:00: 5 oz haddock fish fillet + 100 g brown rice + 2 cucumbers, 2 bell peppers, 2 grams
of CLA