top of page

Mahir Nibber

🟦 Arms
Block 1 -

Bicep Curl
Sets:3 Reps:6-8

Triceps Extensions
Sets:3 Reps:8-10

Block2 -

Hammer Curls
Sets: 3 Reps:8-10

Overhead Triceps Extension with rope
Sets: 2 Reps:8-10

Block 3 -

Single arm Triceps Extension
Sets:2 Reps: 8-10

Cable Lateral Raises
Sets:3 Reps: 8-10

Block 4 -

DB Front Raises
Sets:2 Reps:8-10

SA Cable Curl
Sets: 2 Reps: 6-8

🟩 LEGS

Block 1 -

DB Front Squat - 3s Eccentric
Set:3 Reps:6-8

Block 2 -

Heel Elevated Goblet Squat
Set:3 Reps: 8-10

Block 3 -

Romanian Deadlift (RDL) 2-3s Eccentric
Sets:3 Reps:8-10

Block 4 -

Step Back Lunges 3s Hold at the bottom
Set:4 Reps:8-10

Block 5 -
SL RDL
Sets: 2 Reps 6-10


🟥Back/Chest

Block 1 -

Single arm Kneeling Cable Pulldown
Sets: 3 Reps: 6-10

Incline DB Chest Press
Sets: 3 Reps: 6-10

Block 2 -

DB Chest Supported Row
Sets: 2 Reps 6-10

Cable SA Chest Press
Sets: 2 Reps: 6-10

Block 3 -

Cable Lat Prayer (Rope)
Sets: 2 Reps: 6-10

DB Chest Fly
Sets: 2 Reps: 6-10


Add these days if more than 3 Days

🟩 LEGS + Shoulders

Mobility
Seated Figure 4 stretch x30s/30s
Half kneeling hip flexor Stretch x25s/25s
TRX OH Angels x10
Set: 1

Block 1 -
DB Front Squat - 3s Eccentric
Set:3 Reps:6-8

Block 2 -
Heel Elevated Goblet Squat
Set:2 Reps: 8-10

Block 3 -
Seated DB Shoulder Press x10
Sets: 3 Reps: 8-10

Block 4 -
Romanian Deadlift (RDL) 2-3s Eccentric
Sets:3 Reps:8-10

Block 5 -
DB Lateral Raises x10
DB Front Raises x10
Sets: 3 Reps: 8-10

🟥Back/Chest +Arms

Mobility
TRX Pec Stretch x30s
T Spine Rotations x10/10
Shoulder CARS x10/10

Block 1 -
Flat Dumbbell Press x10
DB Bicep Curl x10
Sets: 3 Reps:8-10

Block 2-
Cable Row Neutral Grip x10/10
Triceps Rope Extension x10
Sets: 3 Reps: 8-10

Block 3 -
Incline Chest Press x10
DB Hammer Curl x10
Sets: 2 Reps: 8-10

Block 4 -
Cable Pronated Row x10/10
Single Arm Triceps Extension x10/10
Sets: 2 Reps: 8-10

Core Finisher -
DB Deadbugs x10/10
Cable Paloff Rotation x10/10
Plank x40s
2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 20 lbs 3 x 10
Week 2 Goblet Squat 26,26,26 3x10
Week 3 DB Front Squat 15,20 LB 1x12,2x10
Week 4 DB Goblet Squat 25,30,35 1x12, 1x10,1x10
DB Front Squat 25 3x10
DB Goblet Squat 30 1x10,1x11,1x12
SL Reverse Lunge iso 3 hold 10,12,15 3x10/10
DB Front Squat 15,20,25 1x12,1x10,1x10
DB Goblet Squat 25,30 1x10,2x10
DB Front Squat 20,20,25 1x8,
DB Goblet Squat 20,25,30 3x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Incline Chest 20lbs 3 x 10
Week 2 Incline Chest
Week 3 Tricep Rope Extension 4,5,6 1x15, 1x12, 1x
Week 4 SA Tricep Extension
Week Cable Upright Row
Overhead Triceps Extension
DB Chest Press 20, 30, 3x10
DB Chest fly 20, 20,25 3x10
Incline DB Press 20, 25, 30 LB 1x12,1x10,1x10
Cable Press 4,5 1x10,1x10
DB Fly 20, 25 1x12, 1x
Triceps Extension Rope 4,5 2x10,1x10
Cable Lateral Raises 2,2x5 2x10,1x10
Incline DB Press 20,25,30 LB 1x12,1x10,1x8
SA Cable Press 4,5 1x10,1x8
DB Chest Fly 20,25 LB 1x10,1x10
Incline DB Press 20,25,30 LB
Rope Triceps Extension 4,4.5,5 1x12,1x10,1x10
overhead Triceps extension 5,6 1x12,1x10
SA Triceps Extension 3,4 1x10,1x10
Cable Lateral Raise 2.5 3x10
Cable Upright row 3,4 1x10,1x8
DB Incline press 25,30,35 3x10
DB Front Raise 15,20 1x10,1x9
Triceps Extension 4.5,5,6 3x8
Overhead Tri Ext 4.5,5.5,6 3x8
SA Tricep Extension 3,3.5,3.5 3x8
Cable Lateral Raise 2.5, 2.5,3 3x8
DB Front Raise 15,20 1x9, 1x8
Seated DB Shoulder Press 20,25,30 1x10,1x10,1x8
DB Incline Press 25, 30, 35 3x10
SA Cable Chest Press 4.5,5,5.5
DB Incline Press 30,35 1x10,2x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Cable pull down 4 3 x 10
Week 2 Cable lat Prayer 3 3 x 10
Week 3 Cable Row 3 3 x 10
Week Bicep curl finisher 10 LB 3 x 10
Week Bicep Curl 12,15,20 LB 1x15,1x12,1x
SA Cable Row 3, 5, 6 3x10/10
Chest Support Row 20,20 2x10
SA Cable Chest Press 5,5 2x10/10
Cable Lat Prayer 6, 6,7 2x10
Cable Pulldown 4,5,6.5 1x12,1x12,1x10
DB Chest Supp Row 25,30 LB 1x10, 1x10
Rope Lat Prayer 6,7 1x12, 1x
DB Bicep Curl 12,15,20 1x12,1x10,1x8
DB Hammer Curl 12,15,20 1x12,1x10,1x10
Cable PullDown 5,5.5,6 1x12,1x10,1x10
DB Chest supported row 20,25 LB 1x10,1x8
Cable Rope Lat Prayer 5,7 1x10,1x8
Cable PullDown 4,5,6 1x12,1x10,1x10
DB Bicep Curl 12,15,20 1x12,1x10
DB Hammer Curl 15,20,25 1x12,1x10,1x8
SA Cable Curl 3,3.5 1x10,1x10
DB Bicep Curl 15,20,25 1x10,1x10,1x8
DB Bicep Curl 20,25,25 1x8, 2x6/6
DB Hammer Curl 20,25,25 1x8, 2x7
SA Cable Curl 2.5, 3 2x8/8
Rope Lat Prayer 6,7

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 20lbs 3x10
Week 2 DB RDL 20,25,30 LB 1x10,1x10,1x10
Week 3 DB RDL 25, 30, 35 3x10
Week 4 DB RDL 25,30,35 LB 1x12,1x10,1x9
SL RDL 25,30

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

​

bottom of page