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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OMER FARUK AKMAN SPORTS INJURIES ARE A SAD FACT OF LIFE FOR THOSE WHO TRAIN REGULARLY. FOR THIS REASON, ALTERNATIVE MEDICINE EXPERT OMER FARUK AKMAN HAS SPENT HIS CAREER RESEARCHING NEW WAYS TO TREAT AND PREVENT INJURIES BEYOND CONVENTIONAL METHODS. FIND HIS WORK ON PAGE 38.
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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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