The Waz 4 Week Lean & Sculpt Body Programme Part II
The Waz 4 Week Lean & Sculpt Body Programme ... - Fightline Diet
The Waz 4 Week Lean & Sculpt Body Programme ... - Fightline Diet
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<strong>Waz</strong> Ashayer Select Male Supermodel<br />
<strong>The</strong> <strong>Waz</strong> 4 <strong>Week</strong> <strong>Lean</strong> & <strong>Sculpt</strong> <strong>Body</strong> <strong>Programme</strong><br />
<strong>Part</strong> <strong>II</strong>
<strong>Waz</strong> Ashayer Select Male Supermodel<br />
<strong>The</strong> <strong>Waz</strong> 4 <strong>Week</strong> <strong>Lean</strong> & <strong>Sculpt</strong> <strong>Body</strong><br />
<strong>Programme</strong> <strong>Part</strong> <strong>II</strong><br />
This is an intense lean & body sculpting routine platform, devised by world renown life coach expert Scott Alexander and currently used by many of the UK’s top<br />
fashion and cover models, including Select male supermodel <strong>Waz</strong> Ashayer. This routine makes up part <strong>II</strong> of the original <strong>Waz</strong> pack.<br />
Workout Summary<br />
Main Goal: Lose <strong>Body</strong> Fat & Increase <strong>Lean</strong> Muscle Mass<br />
Workout Type: Split<br />
Training Level: Intermediate<br />
Days Per <strong>Week</strong>: 6<br />
Equipment Required: Full gym<br />
Target Gender: Male<br />
Workout Description<br />
This is part <strong>II</strong> of the <strong>Waz</strong> Pack –This is a more intense and complete workout and diet format<br />
which was successfully used my Male Supermodel <strong>Waz</strong> Ashayer to add more lean muscle mass<br />
whilst decreasing BF - remember to keep your protein high with Fightline Diet Protein 100<br />
and the essential Fightline Diet AminoPower for recovery.<br />
Workout notes:<br />
This routine is performed at high intensity on a 3 days on and 1 day off per week.<br />
Cardio is 75% of max heart rate (fasted) in morning for 35 mins (cross trainer) and at 85%<br />
MHR for 20 mins after weights<br />
30 Seconds rest only between sets.
Training Split <strong>Week</strong>s 1-4<br />
DAY AM PM<br />
MONDAY<br />
TUESDAY<br />
35 mins cardio<br />
85 % MHR<br />
35 mins cardio<br />
85% MHR<br />
Chest/Back/Abs<br />
20 mins cardio<br />
85% MHR<br />
Legs /Abs<br />
25 mins cardio<br />
85% MHR<br />
WEDNESDAY REST Shoulders<br />
Biceps/Triceps<br />
20 mins cardio<br />
85% MHR<br />
THURSDAY REST 45 mins cardio<br />
85% MHR<br />
FRIDAY<br />
SATURDAY<br />
35 mins cardio<br />
85% MHR<br />
45 mins cardio<br />
85% MHR<br />
Chest/Back/Abs<br />
20 mins cardio<br />
85% MHR<br />
OFF<br />
<strong>Waz</strong> Ashayer Select Male Supermodel<br />
<strong>The</strong> <strong>Waz</strong> 4 <strong>Week</strong> <strong>Lean</strong> & <strong>Sculpt</strong> <strong>Body</strong><br />
<strong>Programme</strong> <strong>Part</strong> <strong>II</strong><br />
SUNDAY REST Shoulders<br />
Biceps/Triceps<br />
20 mins cardio<br />
85% MHR
<strong>Week</strong>s 1-4<br />
Product<br />
<strong>Waz</strong> Ashayer Select Male Supermodel<br />
MONDAY Protein 100<br />
AminoPower<br />
1 scoop in water after cardio<br />
1 Scoop in water after weights<br />
1 Scoop after cardio & before bed<br />
When to take the supplements in this pack<br />
Extreme Burners<br />
CreaPower<br />
TUESDAY Protein 100<br />
AminoPower<br />
Extreme Burners<br />
CreaPower<br />
WEDNESDAY Protein 100<br />
2 tabs before cardio | 2 tabs with<br />
lunch | 2 tabs 25 mins before<br />
weights<br />
½ scoop before & after weights<br />
1 scoop in water after cardio<br />
1 Scoop in water oats pre workout<br />
1 Scoop in water after weights<br />
1 Scoop after cardio & before bed<br />
2 tabs before cardio | 2 tabs with<br />
lunch | 2 tabs 25 mins before<br />
weights<br />
½ scoop before & after weights<br />
1 scoop in water for breakfast<br />
1 Scoop in water after weights<br />
FRIDAY Protein 100<br />
AminoPower<br />
Extreme Burners<br />
CreaPower<br />
SATURDAY Protein 100<br />
AminoPower<br />
Extreme Burners<br />
1 scoop in water after cardio<br />
1 scoop in water oats pre workout<br />
1 Scoop in water after weights<br />
1 Scoop after cardio & before bed<br />
2 tabs before cardio | 2 tabs with<br />
lunch | 2 tabs 25 mins before<br />
weights<br />
½ scoop before & after weights<br />
1 scoop in water after cardio<br />
1 Scoop after cardio & before bed<br />
2 tabs before cardio | 2 tabs with<br />
lunch |<br />
AminoPower<br />
1 Scoop before bed<br />
CreaPower<br />
½ scoop before & after weights<br />
Extreme Burners<br />
CreaPower<br />
THURSDAY Protein 100<br />
AminoPower<br />
Extreme Burners<br />
CreaPower<br />
2 tabs with breakfast | 2 tabs with<br />
lunch | 2 tabs 25 mins before<br />
weights<br />
½ scoop before & after weights<br />
1 scoop in water for lean & clean<br />
snack<br />
1 Scoop in water after eve cardio<br />
1 Scoop before bed<br />
2 tabs with breakfast | 2 tabs with<br />
lunch | 2 tabs 25 mins before eve<br />
cardio<br />
½ scoop before & after eve cardio<br />
SUNDAY Protein 100<br />
AminoPower<br />
Extreme Burners<br />
CreaPower<br />
1 scoop in water for breakfast<br />
1 Scoop in water after weights<br />
1 Scoop before bed<br />
2 tabs with breakfast | 2 tabs with<br />
lunch | 2 tabs 25 mins before<br />
weights<br />
½ scoop before & after weights<br />
During weeks 5-7 - Take 3 Dietburn tablets 3 times a day<br />
on every training day. This will help your body to lose<br />
more fat from Dietburn’s unique sustained fat burning<br />
effects…
Daily Workout Schedule<br />
Day 1<br />
Chest & Back<br />
Cardio – Chest Back– Abs - Cardio<br />
Cardio<br />
Exercise Sets Reps 35 mins cardio 85%<br />
MHR before breakfast<br />
Incline bench press<br />
Superset with<br />
Chins<br />
Followed by<br />
Incline Dumbbell Flyes<br />
Incline machine press<br />
Superset with<br />
One arm dumbbell rows<br />
Followed by<br />
Close Grip Press ups<br />
Followed by<br />
Reverse Grip Pull downs<br />
4 Set 1 : 15/max/15<br />
Set 2: 20/max/15<br />
Set 3: 20/max/15<br />
Set 4: 20/max/20<br />
4 Set 1 : 15/15/15/15<br />
Set 2: 20/20/20/20<br />
Set 3: 25/20/25/25<br />
Set 4: 20/20/30/20<br />
Use a weight you can<br />
perform the reps that pushes<br />
you<br />
Normal press ups 1 To failure<br />
Abdominals<br />
Lying leg raises 5 25 reps<br />
Isolated floor intense upper<br />
abs crunch<br />
4 20 reps Cardio<br />
20 mins cardio 85|%<br />
MHR
Daily Workout Schedule<br />
Day 2<br />
Legs – Abs - Cardio<br />
Legs<br />
Cardio<br />
Exercise Sets Reps 35 mins cardio 85%<br />
MHR before breakfast<br />
Leg Extensions<br />
Superset with<br />
Machine Leg Press<br />
Followed by<br />
Calves<br />
Machine or smith Squats<br />
Superset with<br />
Ham Curls<br />
Followed by<br />
Seated Calve raises<br />
Followed by<br />
4 Set 1 : 15/10/20<br />
Set 2: 20/15/25<br />
Set 3: 20/20/30<br />
Set 4: 20/20/35<br />
4 Set 1 : 15/15/15<br />
Set 2: 20/20/20<br />
Set 3: 25/20/25<br />
Set 4: 20/20/30<br />
Use a weight you can<br />
perform the reps that pushes<br />
you<br />
Abdominals<br />
Lying leg raises 5 25 reps<br />
Isolated floor intense upper<br />
abs crunch<br />
4 20 reps Cardio<br />
25 mins cardio 85|%<br />
MHR
Daily Workout Schedule<br />
Day 3<br />
Shoulders – Biceps– Triceps - Cardio<br />
Shoulders/Biceps/T<br />
riceps<br />
Cardio<br />
Exercise Sets Reps 0 mins<br />
Dumbbell Shoulder Press<br />
Superset with<br />
Standing Barbell Curl<br />
Followed by<br />
Close Grip Bench Press<br />
4 Set 1 : 15/15/15<br />
Set 2: 20/20/15<br />
Set 3: 20/15 /15<br />
Set 4: 15/15/12<br />
Use a weight you can<br />
perform the reps that pushes<br />
you<br />
One Arm Dumbbell Lateral<br />
Raises<br />
Superset with<br />
Concentration Curls<br />
Followed by<br />
Triceps pull downs<br />
Followed by<br />
Machine pulley bicep curls<br />
3 Set 1 : 20/15/15/15<br />
Set 2: 20/20/20/15<br />
Set 3: 20/20/20/20<br />
Cardio<br />
20 mins cardio 85|%<br />
MHR
Daily Workout Schedule<br />
Day 4<br />
Cardio<br />
Cardio<br />
Exercise Sets Reps 0 mins<br />
Cardio<br />
45 mins cardio 85|%<br />
MHR in the Evening
Daily Workout Schedule<br />
Day 5<br />
Chest & Back<br />
Cardio – Chest Back– Abs - Cardio<br />
Cardio<br />
Exercise Sets Reps 35 mins cardio 85%<br />
MHR before breakfast<br />
Decline (or flat) bench press<br />
Superset with<br />
Chins<br />
Followed by<br />
Flat Dumbbell Flyes<br />
machine press<br />
Superset with<br />
One arm pulley rows<br />
Followed by<br />
Close Grip Press ups<br />
Followed by<br />
Bent Over Barbell or machine<br />
Rows<br />
4 Set 1 : 15/max/15<br />
Set 2: 20/max/15<br />
Set 3: 20/max/15<br />
Set 4: 20/max/20<br />
4 Set 1 : 15/15/15/15<br />
Set 2: 20/20/20/20<br />
Set 3: 25/20/25/25<br />
Set 4: 20/20/30/20<br />
Use a weight you can<br />
perform the reps that pushes<br />
you<br />
Normal press ups 1 To failure<br />
Abdominals<br />
Lying leg raises 5 25 reps<br />
Isolated floor intense upper<br />
abs crunch<br />
4 20 reps Cardio<br />
20 mins cardio 85|%<br />
MHR
Daily Workout Schedule<br />
Day 6<br />
Cardio<br />
Cardio<br />
Exercise Sets Reps 45 mins Fasted Cardio<br />
85% of MHR<br />
Cardio<br />
0 mins
Daily Workout Schedule<br />
Day 7<br />
Shoulders – Biceps– Triceps - Cardio<br />
Shoulders/Biceps/T<br />
riceps<br />
Cardio<br />
Exercise Sets Reps 0 mins<br />
Machine Shoulder Press<br />
Superset with<br />
Standing Alternate Dumbbell<br />
Curls<br />
Followed by<br />
Skull Crush extensions<br />
4 Set 1 : 15/15/15<br />
Set 2: 20/20/15<br />
Set 3: 20/15 /15<br />
Set 4: 15/15/12<br />
Use a weight you can<br />
perform the reps that pushes<br />
you<br />
One Arm Dumbbell Lateral<br />
Raises<br />
Superset with<br />
Preacher Curls<br />
Followed by<br />
Triceps Rope pull downs<br />
Followed by<br />
Hammer Dumbbell bicep curls<br />
3 Set 1 : 20/15/15/15<br />
Set 2: 20/20/20/15<br />
Set 3: 20/20/20/20<br />
Cardio<br />
20 mins cardio 85|%<br />
MHR
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