WOD ARMED & DANGEROUS

WORKOUT OF DAY

ARMED & DANGEROUS

Warm Up

Chin-Ups ( Biceps )

2 sets to failure

Dips 

2 sets to failure 

Beginners

Forearms

Wrist curls: 3 x 10-15

Hammer Curls: 3 x 10-15

Biceps

EZ Bar Close Grip Curls 3x8-12

EZ Bar Wide Grip Curls 3x8-12

Cable Rope Hammer Curls 3x8-12

Triceps

V-bar pressdown 3 x 10-15

Overhead rope extension 3 x 10-15

Reverse cable pressdown 3 x 10-15

Advanced 

Forearms
Reverse curls: 3 x 10-15

Hammer curls: 3 x 10-15

Biceps

Barbell Curls 3x8-12

Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12

Tricpes

V-bar pressdown 3 x 10-15

Overhead EZ bar extension 3 x 10-15

Reverse cable pressdown 3 x 10-15

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.

WOD: Tuesday (Leg & Abs Workout)

WOD
TUESDAY LEG AND ABS
WORKOUTS

*Remember guys,every time before you start your workout make sure you do your 

Stretching to avoid any injuries during workout.

WARM UP 

*10 minutes jog

-1st 5minute slow jog

-2nd 5 minute average speed jog

-5 minutes jumping rope

MAIN WORKOUT

*Squat Jump  3 x 6 reps
*Tyre Leg Extension  3 x 6 - 8 reps (each legs)
*Jumping Lunges  4 x 20 second

 *Bent Over Row Into Deadlift  3 x 8 reps
 *Side By Side Leg Raise  2 x 20 seconds

A

CHAMPION

IS SOMEONE

WHO GETS UP

WHEN THEY CAN'T

SO WORK HARD OR DIE TRYING !!!

WOD : MONDAY BLUE STRONG MAN WORKOUT

Monday BLUE Strong Man WorkOut

Today is MONDAY but guess what? It's just another day so let's not make excuses why you not hitting the gym or why you not eating healthy. There is no reason that you shouldn't stay fit and be healthy. So today's work out is simply. We're gonna hit few muscle group by using one exercise. So we will be hitting almost all muscle just by a few exercises.

Attention : The following workout can be perform in circuit. By performing one exercise to another with short rest time and repeat all the workout as soon as you finish the last exercise written in the program.
Bigginers

: 5 sets each exercise
: 10 reps each sets

Advanced
: 5 sets each exercise
: 15 - 20 reps each sets

FIRST, we gonna start off with WARM-UP
Light weights To Heavier weights. If you can't, it's okay to stay with the light weights.

Stair walk with WEIGHTS
15Mins

WORKOUT
Thruster
Barbell Bent Over Row Into Deadlift
Chin-Up & Triceps Dips (SUPERSETS)
Sit-Ups

Let's Not Think And Just DO IT

WOD : Sunday

WORKOUT OF THE DAY

 NATURAL STRENGTH WORKOUTS

STRETCHING

Many active individuals believe stretching is not an important part of any exercise 

program and it can be skipped all together. However this is not true, stretching can improve your flexibility, reduce risk of injury and improve your overall quality of life. By adding stretches that focus on all major muscle groups before you exercise, you will get more out of your workout and decrease muscular soreness afterward.

WARM UP

*So guys before we start up our workout we have to start with a good warm-up.

A good warm-up will gradually increase your heart rate,increase circulation to your muscles,

tendons and ligaments, and mentally prepare you for your workouts.

Start With ;

*3 x 3rounds of Stair Walk 

*10 minutes average speed jog 

*skipping  3 x 30 second 

WORKOUT

*The Monkey Leg Raise  3 x 6-10reps

*Decline Push-Up  3 x 8reps

*Incline Tyre Push-Up  3 x 10reps

*Lunges With Tyre Over Head  4 x 10reps (each leg)

*Torso Rotation With Tyre  2 x 10 (Both sides = 1reps)

*Squats With Tyre Overhead  3 x 8reps

NOTE : THIS WORKOUT IS NOT SUITABLE FOR THOSE          

                                             WHO HAVE A BACK INJURY. 

HAVE FUN AND HAVE A NICE DAY

GO HARD OR DIE TRYING

WOD : Saturday ( SPARTAN WORK-OUT )

Work-out Of The Day

SPARTAN WORK-OUT

Today I'm going to introduce everyone to the "EYE-POPPING" warrior looking body. Yeah, that's right! "SPARTAN" Work-out. I bet everyone watched that movie and wonder how they get that kinda physique? What they eat? Or do they do to look like that? Is it even possible for a regular guy to look like that? My answer to all the above "Question" is yes it is POSSIBLE. With the right amount of work out, right amount of food, diet and nutritions, supplements and most importantly sleep. Now the myth of having Spartan warrior look is no longer a myth. With my work-out program and guidance I'll lead you the way to own a piece of brutal looking armor every man desire. 

All the below exercises are done without any rest time in between. 

The whole program work as a circuit and must be repeated 3 - 5 times.

Beginner 

Warm Up 

Jumping Rope or Speed Rope

Drive your knees as HIGH as you can 

15 Mins


Body Weight Row  ( Repeated )

5 reps

Moderate Grip Push Ups

10 reps

Tyre Jump

 6 times

Lunges 

10 reps
( 5 reps each legs )

Moderate Grip Push Ups 

 10 ( Fast & Explosive )

Body Weight Row

 5 reps

The Spartan Throw ( Explosive )

 5 times 

Advanced

Warm Up 

Jumping Rope or Speed Rope 

15 Mins

Drive your knees as HIGH as you can

Chin-Ups

5 reps

Tyre Flip Or Deadlift

 5 reps

Push Ups into a Row 

5 reps

Tyre Jump

 5 times

Leg Raise 

5 reps

Barbell Jammer or Standing One Arm Dumbbell Shoulder Press 5 reps each hand

Pull Ups 

5 reps ( Explosive )

The Spartan Throw ( Explosive )

 5 times

This is a really fun and challenging exercise. Hold the tyre and throw it as hard as you can to the back. 

So after reading the above. 

Can you take up the Nderson's "SPARTAN" challenge?! 

Fit enough to look like "SPARTAN" king?

Let's do this! 

But let's not forget to have fun!

Enjoy! 

Rarwwwwrrrrrrrr

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.

WOD: Killer Workout

KILLER WORKOUTS

Warm-Up

*15 minutes jog

- 1st 5 minute slow jog

- 2nd 5 minute average speed
- 3rd 5 minute speed

NOTE = This warm-up can raise your heart rate and it engage the muscle fiber that are responsible for powerful,explosive movements.


 Main Workout

*ZACK Hammer Tyre Smash Workout - 10 reps (each side)

*Legged Standing Calf Raise - 1 and a half minute

*Stability Ball Crunches - 20 reps

*Stability Ball Leg Lifts - 10 - 15 reps

*Dips - 6 - 12 reps

NOTE = This workout must be repeat 4 ROUNDS NON STOP!!!

Beginner - reduce your time/reps for each workout

Advanced - try to push yourself to the highest limit 

    as you perform this workout 

Good Luck with your Workout

Work Hard Or Die Trying !!!

Work-out Of The Day

Work Out Of The Day - Wednesday

This is a circuit work out. Example, as soon as you finished air squat immediately perform the next work out. And once you finished all the work out it's consider 1 set. Repeat the whole work-out again. There should be no rest in between work-out. 

Beginner

Warm Up 

 Stair Walk 

15 - 20 minutes

Work Out 

Air Squat 15 reps

Pull-ups 10

Push-ups 15

Dips 12

Tyre Flip 10 times

Ab Bicycle 30 seconds

Repeat the work-out as soon as you finish all the sets on the above. Perform 3 - 5 sets to see better results. 

Advanced

Warm Up

Stair walk 5 minutes

Stair Run 15 minutes 

Work Out 

Air Squat 12 reps 

Tuck Jump 10 times

Explosive Pull-up 12 reps

Explosive Push-up 12 reps

Burpees 10 times

Dips 12 reps

Tyre Flip 10 times 

Ab bicycle 30 seconds
   

Repeat the above exercise repeatedly at least 3 - 5 sets and with minimum rest time to gain better results. 

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.

WOD Today's Special 

Today's work out is going to be simple. It's gonna start off with some running and some upper body work out. Let's kill some "FAT".

For the pull-ups and Push-ups. Example, Pull-ups 10 reps straight away move on no Push-ups 10. Perform it repeatedly until you finish the repetition that is recommended. 

Beginner

15 Minutes Run 

Pull-ups or Lats Pull Down 50 reps

Push-ups 60 reps 

15 mins run 

Advanced

20 Minutes Run

Pull-ups or Lats Pull Down 100 reps 

Push-ups 150 - 200 reps

30 Minutes run  

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.

WOD SHOULDER AND BICEPS

Beginner 

Dumbbell Shoulder Press  3 x 10 - 12

Dumbbell Front Raise  3 x 10 - 12

Barbell Upright Row  3 x 10 -12

Dumbbell Curl  3 x 10 - 12

EZ-Bar Narrow Grip Curl  3 x 10 - 12

    tips - as you go from each set to another,try to maintain or increase your weight.             

               that is one of the way to gain strength

Advanced

Barbell Overhead Press  3 x 12 - 15

Standing Lateral Raise  3 x 12 - 15

Standing Dumbbells Front Raise  3 x 12 - 15

Upright Row  3 x 12 - 15

Dumbbell Curl  3 x 12 - 15

Barbell Curl  3 x 12 - 15

21's Using Barbell 2sets - 4sets

KEEP LIVING A HEALTHY LIFE AND NEVER STOP WORK OUT

REAL LEARDERS ARE ORDINARY PEOPLE WITH EXTRAORDINARY DETERMINATION

WOD Chest and Triceps

BEGINNER 

Bench Press  3 x 10 - 12

Incline Bench Press  3 x 10 - 12

Flys  3 x 10 - 12

Overhead EZ-Bar Extension  5 x 10 - 12

Rope Cable Pressdown  5 x 10 - 12

ADVANCED

Bench Press  3 x 12 - 15

Incline Bench Press  3 x 12 - 15

Flys  3 x 15 - 18

Dumbbell Press  3 x 12 - 15

Rope Cable Pressdown  5 x 10 - 12

Dips  3 x 8 - 10

                                

HAMSTRING

BEGINNNER

Single-Leg Lying Leg Curl  3 x 10 - 12

Single-Leg Standing Leg Curl  3 x 8 - 10

Dumbbell STiff-Leg Deadlift  3 x 10 - 12

Seated Leg Curl  3 x 10 - 12

Stiff-Leg Deadlift  3x 8 - 10

Lying Leg Curl  3 x 10 - 12

ADVANCED

One-Leg- Lying Leg Curl  3 x 12 - 15

Leg Press (with feet high)  3 x 18 - 22

Lying Leg Curl  3 x 18 - 22

Single-Leg Lying  Leg Curl  3 x 15 - 18

Single-Leg Standing Leg Curl  3 x 15 - 18

Dumbbell Stiff-Leg Deadlift  3 x 15 - 18

GO HARD OR GO HOME

TRAIN INSANE OR STAY THE SAME !!!
   

WOD Legs, Quads & Triceps

WOD Legs, Quads & Triceps

Beginners 

Leg Extensions 2 x 20 - 25 

Squats 3 x 12 - 15 

Leg Press 2 x 15 - 20
Leg Extensions 3 x 12 - 15

Close Grip Push Up 2 x 15 -20
Overhead EZ-bar Extensions 2 x 15 -20
Lying Extensions 2 x 15 -20

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 

Leg Extensions 3 x 10 - 12 

Wide Stance Squat 5 x 10 - 12 

Leg Press 3 x 10 - 12 

Dumbbell Lunges 2 x 12 - 15 

Lying French Press 3 x 10 - 15
Two arms Dumbbell Overhead 3 x 10-15
Extensions 3 x 10 - 15
Rope Cable Pressdown 3 x 10 - 15

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

WOD Shoulder & Biceps

DON'T GIVE UP! EAT RIGHT! TRAIN RIGHT! SLEEP RIGHT! BE PATIENCE... And result will eventually come to you! Stop Dreaming and start LIVING!

No more free rides for Fats!

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

WOD Shoulder & Biceps

Beginner 

Dumbbell Shoulder Press 3 x 12 - 15

Upright Row 3 x 12 - 15

Lateral Raise 2 x 12 - 15

Dumbbell Front Raise 2 x 12 - 15

Barbell Curl 3 x 12 - 15

Dumbbell Curl 3 x 12 - 15

EZ Bar Narrow-Grip Curl 3 x 12 - 15

Advanced

Standing Dumbbell Front Raise 3 x 10 - 12 

Standing Lateral Raise 3 x 10 - 12 

Barbell Overhead Press 3 x 8 - 12 

Bent Over Flys 3 x 12 - 15

Preacher Curl 3 x 12 - 14

EZ Bar Curl 3 x 12 - 14

One-arm Incline Dumbbell Curl 3 x 12 - 14

21's using Barbell 2sets

Close Grip Barbell Biceps Curl (1set till failure 20% of the max weight you can normally lift)

For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.Where Champions Are Made.

WOD Chest & Back

Chest & Back 

Beginners

Warm up 

Push up & Pull Up 

2 sets each 10 - 15 reps 

Bench Press 3 x 15 - 12 

Incline Bench Press 2 x 15 - 12 

Flys 2 x 15 - 12

Lats Pull Down 3 x 15 

Barbell Roll 3 x 15 

One Arm Dumbbell Roll 2 x 15 

DeadLift 3 x 15 

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 

Push up & Pull Up 

2 sets each 15 - 20 reps 

Bench Press 5 x 15

Incline Dumbbell Press 3 x 15  

Dips 3 x 15

Flys 3 x 12 

Lats Pull Down 5 x 15 

Barbell Roll 5 x 5 

One Arm Dumbbell Roll 3 x 12 

DeadLift 3 x 15

For better pump, try end it with push up until failure. 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.

WOD Lower Body Pump

WOD Lower Body Pump

To Xclusive Fitness followers. Today's work out is suits for beginners and advanced. Man and woman. For those who seek to improve in strength and building mass, today's programe is new kinda work out that gives you the solution you seek for. To Improve you upper body strength and it also can help you to put on serious mass but only if the programe is perform repeatedly.

Below work-out has to be performed with heavier weights. If you are seeking for serious mass. Try to use weight that you can lift as much as the reps are recommended. That is okay. You will gain in size as you perform it repeatedly each weeks or days with (Really heavy weights).  For example at the last sets, the max weight you can lift is 50lbs and you can only lift 6 reps.

Woman don't worry you would grow big muscle like man if you follow this program.
What are you waiting for? Get off the couch and start pumping!

Squats

3 x 3 - 5 reps

 Hack Squats

2 x  6 - 10 reps

Leg Extensions

2  x 6 - 10 reps

Stiff Legged Deadlifts

3 x 5 - 8 reps

Glute Ham Raises or Lying Leg Curls

2 x 6 - 10 reps

Standing Calf Raise

3 x 6 - 10 reps

Calf raise

2 x 6 - 10 reps

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.

WOD Upper Body Pump

WOD Upper Body Pump

To Xclusive Fitness followers. Today's work out is suits for beginners and advanced. Man and woman. For those who seek to improve in strength and building mass, today's programe is new kinda work out that gives you the solution you seek for. To Improve you upper body strength and it also can help you to put on serious mass but only if the programe is perform repeatedly.

Below work-out has to be performed with heavier weights. If you are seeking for serious mass. Try to use weight that you can lift as much as the reps are recommended. For example at the last sets, the max weight you can lift is 50lbs and you can only lift 6 reps. That is okay. You will gain in size as you perform it repeatedly each weeks or days.

Are you guys ready? "BEAST" Mode on! Let's Pump!

Pendley Rows or Bent Over Barbell Row 5 x 3 - 5 sets 

Pull-Ups 2 x 6 - 10 ( It is best to perform it with "Weight")

Rack Chins 2 x 6 - 10 

Flat Dumbbell Presses 3 x  3 - 5 

Dips 2 x 6 - 10 ( It is best to perform it with "Weight")

Dumbbell Shoulder Presses 3 x 6 - 10 

EZ Bar Curls 3 x 6 - 10 

Skull Crushers 3 x 6 - 10 

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.

WOD Legs/Quads & Triceps

Legs, Quads & Triceps Day

Beginners 

Leg Extensions 2 x 20 - 25 

Squats 3 x 12 - 15 

Leg Press 2 x 15 - 20 

Walking Lunges 2 x 15 - 20 

Skull Crushers 3 x 15 - 20 

Triceps Dips 3 x 15 - 20 

Triceps Cable Extensions 3 x 15 - 20 

Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 

Leg Extensions 2 x 20 - 25 

(Light weight as this is just a warm up to get ready for next exercise)

Squats 5 x 12 - 10 

Leg Press 3 x 12 - 10 

Walking Lunges 3 x 12 - 10 

Leg Extensions 3 x 12 - 8 

(This is going to be the finishing for legs/quads. So perform it with heavier weights and give it all you got)

Skull Crushers 3 x 15 - 12 

Triceps Dips 3 x 15 - 12 

Triceps Dumbbell Overhead Extensions 3 x 15 - 12 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

WOD Shoulder & Biceps

Shoulder & Bicep Day

Beginners

Dumbbell Shoulder Press 3 x 15 - 20

Dumbbell Shoulder Side Raise 3 x 15 - 20

Dumbbell Up-right Row 2 x 12 - 15

Standing Biceps Curl (PLUS) Shoulder Press 2 x 15

(Perform this exercise with dumbbell)

Standing EZ Bar Biceps Curl 3 x 15 - 20 

21's using Barbell 2sets

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

Advanced 

Dumbbell Shoulder Press 5 x 25 - 12 

Dumbbell Shoulder Side Raise 5 x 25 - 12

Dumbbell Up-right Row 3 x 15 - 10

Shrugs 6 x 12

(Perform Side Shrugs & Front Shrugs)

Standing Biceps Curl (PLUS) Shoulder Press 3 x 15-10

(Perform this exercise with dumbbell)

Standing EZ Bar Biceps Curl 5 x 15 - 8

21's using Barbell 2sets

Close Grip Barbell Biceps Curl (1set till failure 20% of the max weight you can normally lift)

For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.

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 MURAD ZAIDI 

 currently an IFA, IFF, AND BFS Certified Personal Trainer, and has been in this field

since 2003. His history made from way back, starts when he developed a strong interest in fitness as a kid & constantly making sure the body stays active through adrenaline pumping sports such as scuba diving, extreme
martial arts, off road activities etc

His Clients came from School Kids Who wants to Learn how to FIGHT or Build up their body., Housewife or Couples who wanna Lose weight and wanna be at their Finest Shape for their Big Wedding Day , Celebrities (such as Julia Ziegler, Zarina Anjoulie and More) and VIP.

2012 -  With the Result that he gives to his client, it's not a suprised for Murad Zaidi to be 1 of the MOST WANTED PERSONAL TRAINER in MALAYSIA.

          

 here some of the Photos from Training Sessions

 Some of the Clients Results

RECENT FEATURED IN ONE OF THE LOCAL MAGAZINE : MASKULIN

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upper Body workout

BEGINNER

Shrug

Standing Bicep Curl

Dumbbell Front Raise

Abdominal Twist

Basic Crunch

ADVANCED

Diamond Push up

Zottman Curl

Bar Military Press

Bar Behind Neck press 

Barbell Roll Out

4X20

WOD : LEGS WORKOUT

BEGINNER

Assisted Dumbbell Lunges

Smith Machine Squat

Standing Calf Raise

Machine Leg curl

Machine Leg extension

ADVANCED

Back Squat

Barbell Crossover Lunges

barbell Overhead Squat

Power Clean

T-Push UP

4X20 

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WOD: Arms Workout

BEGINNER

Angled prone curl

angled prone reverse curl

Arnold press

bench dip

cable biceps curl

ADVANCED 

Drag curl

Dumbbell Row Kickback

French press

Overhead Bar press

Stabilizing Push up

WOD: Abs Workout

BEGINNER

ABS CRUNCH ON A BALL

ABDOMINAL REVERSE CURL

BAR CRUNCH

BENCH LEG RAISE

CABLE TORSO ROTATION

ADVANCED

BENCH SIDE BRIDGE

BARBELL ROLLOUT

BARBELL SIDE BEND

CABLE KNEELING TWISTING

ELEVATED -FEET PLANK

4X20