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Muhammed

Muhammad Avdol Gym Plan

is a core ally in Stardust Crusaders.Introduced as an Egyptian friend of Joseph Joestar as he joins the group on their journey to defeat DIO

Day 1: Agility / Speed
Day 2: Upper / Chest Focus
Day 3: Legs / Stand Visualization
Day 4: Rest
Day 5: Upper / Back Focus
Day 6: Legs / Stand Visualization
Day 7: Rest

Strength: 5-8 reps
Hypertrophy: 10-12 reps
Endurance: 15-20 reps

Detailed Gym Plan

Day1 Day2 Day3 Day5 Day6
Warm up Warm up Warm up Warm up Warm up
Jump Rope 15min Bench Press 4sets Hack Squat 4sets Barbell Rows 4sets Hack Squat 4sets
Agility Ladder Drills Dumbbell Flyes 3sets Leg Extensions 4sets Seated Rows 3sets Leg Extensions 4sets
Box Jumps 3sets Military Press 3sets Leg Curls 4sets Military Press 3sets Leg Curls 4sets
Sprints 6sets 100m Bicep Curls 4sets (Assisted) Pistol Squats 3sets Bicep Curls 4sets (Assisted) Pistol Squats 3sets
Run 3-5-10km Tricep Pushdowns 4sets Box Jumps 3sets Tricep Pushdowns 4sets Box Jumps 3sets
- Crunches 5sets Stand Meidtations 45min Crunches 5sets Stand Meditation 45min

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