Mohamed Nazir

•Chest Superset (5 Sets)
Bench Press 55kg x 10 reps
Single Chest Fly 30kg x 10 reps/side

•Posterior Chain Superset (5 Sets)
Pullups BW (82.7kg) x 5 reps
RDL 60kg x 8 reps

•Shoulder Superset (5 Sets)
Overhead Press 35kg x 8 reps
Cable Lateral Raise 20kg x 8 reps

•Legs Superset (3 Sets)
F/R Lunge 20kg x 5 reps of 8 counts
Ninja Jump BW (82.7kg) x 5 reps
Wattbike 3/5 30s x 5

Todays' Resistance Training

Using Medicine Ball and Resistance Bands Circuit-style Regime

45s work superset 7 stations no rest in between stations.

60s rest after 1 set of 7 stations

Complete 3 sets.

Exercise List:
- 1 Band Knuckle Push-ups
- 2 Wall Pushups / Stability Pushups
- 2 Wall Squat with Isometric Frontal Raise
- 3 Band Core Twist (Left 45s | Right 45s)
- 4 Resistance Sit-up Press
- 5 Resistance Bear Crawl
- 6 Exchange Ball Plank
- 7 Human Row

Refined Sugar is every where and its really so hard nowadays to find food that does not contain refined sugar.

Instant and quick-fixed food are the worst. Many dont realised how much sugar are there in their food.

Yes, I do agree everyone love sweet stuff and in the olden days, they are made or use honey, coconut sugar or dates or raw sugar (sugarcane) to sweeten their food.

But nowadays, sugarcane are processed, refined to give you this white sweet substance that we know as sugar and now is the number 1 cause for dietry diabetes (type II) as they are inside every food that we consume.

So everyone, educate yourself and consume moderately and try to replace refined sugar with healthier alternatives 👍😀