Fitness Model Ako Rahim’s Workout Routine & Diet Plan Revealed!

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Website: www.argetfit.se
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What Workout Routine Has Worked Best For You?

I have my own routine and it looks like this:

2 weeks 12RM
2 weeks 10RM
2 weeks 8RM
3 weeks 6RM
3 weeks 4RM
1 week 1-2RM

Day 1:

Session 1:
Bench Press: 5 sets
Incline Press: 5 sets
Decline Press: 5 sets
French Press: 4 sets
Pushdown: 4 sets

Abs Leg Raises 6 sets
Abs Dragon Flag 4 sets
Abs Crunches 5 sets

Session 2:
Running Intervals

Day 2:

Weighted Pullups 6 sets
Pulldown 5 sets
Barbell Row 5 sets
Reversed Flyes 5 sets
Biceps Curl Barbell 5 sets
Hammer Curl 5 sets

Day 3:

Session 1:
Shoulder Press 6 sets
Dumbell Raises 6 set
Highbar Row 5 set
Weighted Bar-Dips

Session 2:
Abs like Day 1
And
Standing Calve Raise
Seated Calve Raise

Day 4:

Back Squat: 6 sets
Lunges: 6 sets
Leg Press: 5 sets
Leg Extension: 4 sets
Leg Curl: 4 sets

Day 5:

Session 1:
Pull Ups: 7 sets
Bar Dips: 7 sets
Priority Training

Session 2:
Incline Intervals

Day 6:

Recovery Day

Day 7:

Starting From Day 1 Again.

This is my program, I have used it for the past 8-9 years and have won lots of competitions with it. This routine has worked well for me. But in 2013, I started with crossfit. I needed some new goals and my program looks a lot different now. I´m doing a lots of olympic weightlifting and crossfit training.
 

What Is Your Diet Like?

8.00: 5g Omega 3, 3 Duzixon, 2 RemedX + 12g Duramax(Amino Acid)
8.30: 200g Eggwhite (5 eggs)
9.30: 110g Salmon, 100g Rice
11.00: 170g Chicken, 130g Potatos
11.30: Pre Workout
12.00: Workout 1: 12g Duramax + 1/2 dl Glycocarbs
13.00: 12g BCAA 1-1-2 + 1/2 dl Glycocarbs
13.15: 1 skop CFT Recovery (Protein Shake)
14.00: 170g Chicken, 130g Potato
16.00: 110g Meat, 130g Potato
17.00: Pre Workout
17.30: Workout 2: 12g Duramax + 1/2 dl Glycocarbs
19.30: BCAA 1-1-2 + 1/2 dl Glyco carbs
19.45: 1 skop Protelux (Protein Shake)
20.30: 170g Chicken, 200g Eggwhite
22.00: 5g Omega 3, 3 Duzixon, 2 RemedX, 4 Somatrix, 250g Quark + 2skops Protelux Casein
22.15: Sleep!

The thing is, you have to eat for how you train, I don’t think you should cut to much from the carbs and fat, its more important to train hard and eat good and clean.