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Sadra 3rd Program

The document outlines a four-day workout program starting on May 8, 2025, designed by Ali Dashti, focusing on different muscle groups each day: Chest & Triceps, Back & Biceps, Legs, and Shoulders. Each day includes a detailed list of exercises, sets, reps, rest periods, and specific notes for performance. Additionally, each workout concludes with a 15-minute HIIT and abs finisher to maintain a high heart rate.

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Ali Dashti
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30 views4 pages

Sadra 3rd Program

The document outlines a four-day workout program starting on May 8, 2025, designed by Ali Dashti, focusing on different muscle groups each day: Chest & Triceps, Back & Biceps, Legs, and Shoulders. Each day includes a detailed list of exercises, sets, reps, rest periods, and specific notes for performance. Additionally, each workout concludes with a 15-minute HIIT and abs finisher to maintain a high heart rate.

Uploaded by

Ali Dashti
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Sadra 3rd Program Started at 2025-05-08

By Ali Dashti

Day 1 – Chest & Triceps

Exercise Sets Reps Rest Note

1-Incline Dumbbell Press 4 8-12 60 seconds Rest_pause on last


reverse Grip set

2-Machine Chest press 3 10-12 60 seconds Slow Eccentric:


2-3sec Down

3-Incline DB Flys 3 12-15 60 seconds Drop set on last set

4-Chest Dips (assisted if 3 10-12 60 Seconds


needed)

5-Cable Tricep Extention 3 12-15 60 seconds Drop set on last set

6-Skull Crushers 3 12-15 60 Seconds

15-Min HIIT & Abs Finisher 3 30 sec 15 seconds Keep heart rate
above 80% max

1-Jump On Step 3 30 sec 15 seconds

2-Hanging Leg Raises 3 30 sec 15 seconds

3-Plank-to-Push-up 3 30 sec 15 seconds

4-Dead Bug 3 30 sec 15 seconds

5-Jump Rope 3 30 sec 100 seconds


Sadra 3rd Program Started at 2025-05-08
By Ali Dashti

Day 2 –Back & Biceps

Exercise Sets Reps Rest Note

1-Pull Ups(assisted if 4 8-10 60 seconds Last set:Rest-pause


needed)

2-Seated Cable Row 3 8-12 60 seconds Drop set on last set

3-Bent Over Row 3 10-12 60 seconds

4-Fly Back 3 15-20 60 seconds

5-Standing Barbell Curl 3 10-12 60 seconds Slow eccentric , 3sec


down

6-Hammer Curl 3 12-15 60 Seconds Drop Set on lat set

15-Min HIIT & Abs Finisher 3 30 sec 15 seconds Keep heart rate
above 80% max

1-Battle Rope 3 30 sec 15 seconds

2-Crunches 3 30 sec 15 seconds

3-Russian twists 3 30 sec 15 seconds

4-Bird Dog 3 30 sec 15 seconds

5-Jump Rope 3 30 sec 100 seconds


Sadra 3rd Program Started at 2025-05-08
By Ali Dashti

Day 3 – Legs

Exercise Sets Reps Rest Note

1-Reverse Hyper Extentions 3 15-20 60 seconds

2-Bulgarian split Squat 3 10 60 seconds Each leg

3- Leg Press 3 10-12 60 seconds Rest-Pause Last set

4-Leg Extention 3 12-15 60 Seconds Super set with next


Exercise

5-Seated Leg Curl 3 10-12 60 seconds

6-Calf Raises 3 15-20 60 Seconds Go 5 more after burn

15-Min HIIT & Abs Finisher 3 30 sec 15 seconds Keep heart rate
above 80% max

1-Step Ups 3 30 sec 15 seconds

2-Bicycle Crunches 3 30 sec 15 seconds

3-Renegade Row 3 30 sec 15 seconds

4-jump Rope 3 30 sec 100 seconds


Sadra 3rd Program Started at 2025-05-08
By Ali Dashti

Day 4 – Shoulders

Exercise Sets Reps Rest Note

1-Smith Machine Over Head 3 8-10 60 seconds Last set:Rest-pause


Shoulder Press

2-Reverse Grip Barbell 3 10-12 0 seconds Super Set with


Shoulder Press Exercise 3

3- Upright Row 3 12-15 60 seconds

3- Rope Front Raises 3 12-15 60 seconds

4-Lateral Raises 3 10-12 60 seconds Drop set on last set

5-Face Pulls 3 12-15 60 seconds

15-Min HIIT & Abs Finisher 3 30 sec 15 seconds Keep heart rate
above 80% max

1-Battle Rope 3 30 sec 15 seconds

2-Crunches 3 30 sec 15 seconds

3-Russian twists 3 30 sec 15 seconds

4-Bird Dog 3 30 sec 15 seconds

5-Jump Rope 3 30 sec 100 seconds

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