*Copyright notice* *Disclaimer*

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2 WORKOUT LOG *Copyright notice* No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. *Disclaimer* The information provided in this report is for educational purposes only. I am not a doctor and this information is not to be taken as medical advice. The content of this book is based on my understanding of the current research and my personal experiences with fitness. This advice and tips given in this report are designed for healthy adults only. You should consult your personal doctor to make sure the strategies outlined here are appropriate for your individual circumstances. If you have any health issue or pre-existing conditions, please consult with your physician before implementing any of the information provided in this book. This paper is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information. BY OUALID ZAIM 2

3 WORKOUT LOG Welcome to the Metabolic Amplification System Workout Log! Hopefully you ve gone through the Training Manual before reading this so I m not going to ramble on pages and pages as you already know how to perform each one of your workouts. The workout log includes 3 printable workout sheets: one for every workout routine of the MAS training program. The 3 workout routines are presented in increasing order of difficulty. You should start the program with the 1st workout sheet and use it for 6 weeks, then move on to the 2nd sheet and use it for another 6 weeks, then finally move on to the 3rd sheet and use it for the last 6 weeks. Each workout includes a Notes section to write down your thoughts during the workouts. Use it to write important stuff such as: The last rep of the 2nd set was really hard I could have added one more rep on the last set Today s workout was surprisingly awesome, it must be the pre-workout banana My lower back is bothering me on this exercise, I should check my technique or pick another variation Etc. Numbers are important, but they don t always speak for themselves. Add some qualitative notes to your quantitative performance and you ll know exactly how to improve or what to correct for the following workout! By the end of the MAS training program, assuming you ve completed the 18 weeks of training while being consistent with nutrition, you should witness amazing progress on your physique to say the least. If after the 18 weeks you want to keep improving your condition, you can play along with routines 2 & 3 and all the exercise variations that are available to you in the training manual (see the Full Exercise Selection part). What s essential is to keep applying progressive overload to your training, regardless of the routine you re using. Enjoy your workouts, and I ll see you on the other side! BY OUALID ZAIM 3

4 Metabolic Amplification System Workout Sheet #1 Phase 1: Weeks 1-6 Day 1: Upper Body - Push Level 1 Exercises Set Reps Reps Weight Set Reps Reps Weight Set Reps Reps Weight Rest Incline Barbell Bench Press min Flat Barbell Bench Press min Seated Dumbbell Shoulder Press min Lateral Raise min Rope Pushdown min Day 2: Rest Day 3: Legs & Abs - Level 1 Leg Press min Dumbbell Lunge min Leg Extension min Calf Raises sec Cable Crunch min Knee Raise 1 F 2 F 3 F 1 min Day 4: Rest Day 5: Upper Body - Pull Level 1 Hex Bar Deadlift min Barbell Bent Over Row min Wide Grip Lat Pulldown min Bent Over Fly min Barbell Bicep Curl min Day 6 & 7: Rest By Oualid Zaim

5 Metabolic Amplification System Workout Sheet #2 Phase 2: Weeks 7-12 Day 1: Upper Body - Push Level 2 Exercises Set Reps Reps Weight Set Reps Reps Weight Set Reps Reps Weight Rest Incline Barbell Bench Press min Flat Dumbbell Bench Press min Seated Military Press min One Arm Cable Lateral Raise min Seated Triceps Press min Day 2: Rest Day 3: Legs & Abs - Level 2 Barbell Squat min Dumbbell Lunge min Harmstring Extension min Calf Raise sec Cable Crunch min Side To Side Knee Raise 1 F 2 F 3 F 1 min Day 4: Rest Day 5: Upper Body - Pull Level 2 Chin-Up min Sumo Deadlift min One-Arm Dumbbell Row min Seated Bent Over Fly min Dumbbell Alternate Bicep Curl min Day 6 & 7: Rest By Oualid Zaim

6 Metabolic Amplification System Workout Sheet #3 Phase 3: Weeks Day 1: Upper Body - Push Level 3 Exercises Set Reps Reps Weight Set Reps Reps Weight Set Reps Reps Weight Rest Incline Dumbbell Bench Press min Dip (Chest) min Standing Barbell Overhead Press min Chest Fly min Seated Side Lateral Raise min Skull Crusher min Day 2: Rest Day 3: Legs & Abs - Level 3 Barbell Squat min Bulgarian Split Squat min Romanian Deadlift min Calf Raise sec Cable Crunch min Leg Raise 1 F 2 F 3 F 1 min Day 4: Rest Day 5: Upper Body - Pull Level 3 Pull Up min Barbell Deadlift min Barbell Bent Over Row min Incline Bench Reverse Fly min Incline Dumbbell Bicep Curl min Day 6 & 7: Rest By Oualid Zaim