DIAESTHETICS
WORKOUT ROUTINE
5 DAY SPLIT
UPPER/LOWER/CHEST & ARMS/LEGS/BACK & SHOULDERS
1 WEEK WORKOUT OVERVIEW:
1. MONDAY - UPPER BODY WORKOUT
2. TUESDAY - LOWER BODY WORKOUT
3. WEDNESDAY - OFF DAY
4. THURSDAY - CHEST & ARMS WORKOUT
5. FRIDAY - LEGS WORKOUTS
6. SATURDAY - BACK & SHOULDERS WORKOUT
7. SUNDAY - OFF DAY
*Workout days can be adjusted to your preference. Do whatever is most convenient for you, however having an
off day after your upper and lower body workouts is most optimal for recovery before going into your chest &
arms/legs/back & shoulders workouts.
UPPER BODY WORKOUT
EXERCISES:
1. Barbell Bench Press - 3 sets of 3-5 reps (Use the same weight on all sets of 3-5 reps and add 5 pounds every
session when you can get at least 2 sets of 5 clean, quality reps with current weight and keep progressing.)
2. Weighted Pull-Up OR Weighted Chin-Up - 3 sets, 1x3-5, 2x6-8, 3x BWxAMRAP (Bodyweight, As Many Reps
As Possible.)
3. Incline Cable Fly - 4 sets, 1-2x8-10, 3-4x12-15+
4. Seated T-Bar Row - 3 sets, 1x6-8, 2x8-10, 3x10-12+
5. Dumbbell Shoulder Press - 4 sets, 1x4-6, 2x6-8, 3x8-10, 4x10-12+
6. Barbell Curl - 4 sets, 1x4-6, 2x6-8, 3x8-10, 4x10-12+
7. Weighted Dip - 4 sets, 1x3-5, 2x6-8, 3-4xBWxAMRAP (Bodyweight, As Many Reps As Possible.)
8. Dumbbell Lateral Raise - 4 sets, 1x6-8, 2x8-10, 3x10-12, 4x12-15+
9. Barbell Shrug - 3 sets, 1x6-8, 2x8-10, 3x10-12+
^SUPERSET WITH: Machine Rear Delt Fly OR Face Pull - 3 sets, 1x8-10, 2x10-12, 12-15+
LOWER BODY WORKOUT
EXERCISES:
1. Barbell Squat - 3 sets of 3-5 reps (Use the same weight on all sets of 3-5 reps and add 5 pounds every
session when you can get at least 2 sets of 5 clean, quality reps with current weight and keep progressing.)
2. Leg Press - 4 sets, 1x6-8, 2x8-10, 3x10-12, 4x12-15+
3. Leg Extension - 4 sets, 1x8-10, 2x10-12, 3-4x12-15+ (Drop-Set for sets 3 & 4: Half the weight of your
original set of 12-15 reps and do as many reps as possible to failure.)
4. Lying Leg Curl - 4 sets, 1x8-10, 2x10-12, 3-4x12-15+ (Drop-Set for sets 3 & 4: Half the weight of your
original set of 12-15 reps and do as many reps as possible to failure.)
5. Standing Calf Raise - 4 sets, 1-2x6-8, 3-4x12-15 (Drop-Set for sets 1 & 2: Half the weight of your original set
of 6-8 reps and do as many reps as possible to failure.)
6. ABS WORKOUT (A) *OPTIONAL, DO ON LOWER BODY WORKOUT OR OFF DAY*
CHEST & ARMS WORKOUT
EXERCISES:
1. Barbell Bench Press - 3 sets of 3-5 reps (Use the same weight on all sets of 3-5 reps and add 5 pounds every
session when you can get at least 2 sets of 5 clean, quality reps with current weight and keep progressing.)
2. Incline Dumbbell Bench Press - 3 sets, 1x4-6, 2x6-8, 3x8-10+
3. Alternating Dumbbell Curl - 3 sets, 1x4-6, 2x6-8, 3x8-10+
4. Close Grip Bench Press - 3 sets, 1x3-5, 2x6-8, 3x8-10 (Slight pause reps on 3rd set, 1-2 second pause, slow
and controlled)
5. EZ-Bar Preacher Curl - 3 sets, 1x6-8, 2x8-10, 3x10-12+
^SUPERSET WITH: Dumbbell Overhead Extension - 3 sets, 1x6-8, 2x8-10, 3x10-12+
6. Seated Incline Dumbbell Curl - 3 sets, 1x8-10, 2x10-12, 3x12-15+
^SUPERSET WITH: Rope Cable Pushdown - 3 sets, 1x8-10, 2x10-12, 3x12-15+
7. Dumbbell Fly OR Pec Dec Machine - 2 sets of 12-15+ reps
LEGS WORKOUT
EXERCISES:
1. Barbell Squat - 3 sets of 3-5 reps (Use the same weight on all sets of 3-5 reps and add 5 pounds every
session when you can get at least 2 sets of 5 clean, quality reps with current weight and keep progressing.)
2. Bulgarian Split Squat - 4 sets, 1x4-6, 2x6-8, 3x8-10, 4x10-12+
3. Dumbbell Walking Lunges - 3 sets, 1x8-10, 2x10-12, 3x12-15+
4. Seated Leg Curl - 2 sets of 12-15+ reps
5. Seated Calf Raise - 4 sets, 1-2x6-8, 3-4x12-15 (Drop-Set for sets 1 & 2: Half the weight of your original set of
6-8 reps and do as many reps as possible to failure.)
6. ABS WORKOUT (B) *OPTIONAL, DO ON LEGS WORKOUT OR OFF DAY*
BACK & SHOULDERS WORKOUT
EXERCISES:
1. Deadlift (Conventional OR Sumo) - 3 sets of 3-5 reps (Use the same weight on all sets of 3-5 reps and add 5
pounds every session when you can get at least 2 sets of 5 clean, quality reps with current weight and keep
progressing.
2. Overhead Press - 4 sets, 1x3-5, 2x6-8, 3-4x8-10
3. Barbell Row OR Pendlay Row - 3 sets, 1x6-8, 2x8-10, 3x10-12+
4. Seated Dumbbell Lateral Raise - 4 sets, 1x8-10, 2x10-12, 3-4x12-15+
5. Dumbbell Row - 3 sets, 1x6-8, 2x8-10, 3x10-12+
6. Dumbbell Shrug - 3 sets, 1x6-8, 2x8-10, 3x10-12+
^SUPERSET WITH: Bent Over Dumbbell Rear Delt Raise - 3 sets, 1x8-10, 2x10-12, 12-15+
ABS WORKOUT
PERFORMED EVERY LOWER BODY & LEG WORKOUT OR OFF DAY.
(2 DAYS PER WEEK)
*I prefer to do these on my lower body & leg workout days however if I’m short on time, I’ll move them to my off
days or just get them done on other training days however, DO NOT do these AB workouts the day before a
scheduled lower body workout or leg workout. You don’t want your core fatigued before squats and lower-body
lifts to ensure you’re at your strongest.
ABS (A) WORKOUT
EXERCISES:
1. Cable Crunch (Rope attachment OR Chrome double-hand attachment) - 4 sets, 1-2x6-10, 3-4x12-15
2. Hanging Leg Raises (Hanging Knee Raises if you cannot perform leg raises) - 3-4 sets of 12-20 reps
3. Ab Wheel Rollout (Planks if you cannot perform Ab Wheel Rollouts, 30-60 second holds) - 3 sets of 10-15
reps
ABS (B) WORKOUT
EXERCISES:
1. Weighted Knee Raise - 4 sets, 1-2x6-10, 3-4x12-15
2. Seated Decline Crunch - 3-4 sets of 12-20 reps
3. Hanging Windmills (Hanging Side to Side Knee Raises if you cannot perform Hanging Windmills) - 3 sets
of 10-15 reps (Each Side)
CARDIO WORKOUT
PERFORM AND SEPARATE 2 CARDIO SESSIONS ON ANY DESIRED WEIGHT TRAINING
WORKOUT DAYS AND THE LAST 2 CARDIO SESSIONS ON YOUR OFF DAYS.
(4 DAYS PER WEEK)
LISS (LOW INTENSITY STEADY STATE) CARDIO ROUTINE
PERFORM ON THE TREADMILL, ELLIPTICAL, STAIR-MASTER, OR DESIRED CARIO MACHINE OF CHOICE
TREADMILL EXAMPLE:
(MY PREFERRED WAY OF DOING LISS CARDIO)
KEEP SETTINGS AS FOLLOWED UNTIL A TOTAL OF 300 CALORIES ARE BURNED:
-INCLINE: 10.0 - 12.0
-SPEED: 3.0-3.2
HIIT (HIGH INTENSITY INTERVAL TRAINING) CARDIO ROUTINE
BEST PERFORMED OUTSIDE, ON A RUNNING TRACK, OR OUTDOOR ENVIRONMENT BUT DESIRED CARIO
MACHINE OF CHOICE WOULD WORK AS WELL
SPRINTS DONE OUTSIDE, EXAMPLE:
(MY PREFERRED WAY OF DOING HIIT CARDIO)
DO AS FOLLOWED WHICH WILL BE A COMBINED TOTAL OF 15 MINUTES PER SESSION:
-WARM UP: LIGHT JOG FOR 2-3 MINUTES
BEGIN 1 MINUTE INTERVALS
-SPRINT: BEGIN SPRINTING AS FAST AS POSSIBLE FOR 15 SECONDS
-WALK: BEGIN WALKING FOR 45 SECONDS AFTER YOU’VE SPRINTED FOR 15 SECONDS IN ORDER TO RECOVER
DO 10 INTERVALS (1 MINUTE EACH INTERVAL)
-COOL DOWN: LIGHT JOG FOR 2-3 MINUTES
IMPORTANT NOTES, GUIDELINES, AND PRINCIPLES YOU MUST FOLLOW
-REVERSE PYRAMID TRAINING: Start with your heaviest set first as written in the set/rep range of almost
every exercise.
-WARM UP PROPERLY: You must ensure that your muscles are warmed up properly before beginning your
lifts, especially with your compound movements. Don’t just hop right into your heavy sets without proper warm-
up otherwise you will be prone to injury.
-REST TIMES: Rest 3-5 minutes between sets on your compound lifts (Squat, Bench Press, Deadlift). Rest 2-3
minutes between heavy strength sets (4-8 rep range sets). Rest 60-90 seconds between lighter hypertrophy sets
(8-15+ rep range sets).
-PROGRESSIVE OVERLOAD: You must always be focusing on constant progression when it comes to your
strength with all of your movements. Use either 5 more pounds when you hit the maximum number on
assigned rep range for the assigned set, or do 1 extra rep that you once could not do. Push for constant, and
consistent progression, whether it be more reps or weight. More strength gains will results in more lean muscle
mass gains.
-TRACK YOUR LIFTS: Track all of your sets and reps with every exercise you perform to ensure progression. I
personally use an app called RepCount which could be found and downloaded for free on the Appstore with any
smartphone device.
-DON’T TRAIN TO FAILURE: It is essential that you DO NOT train to absolute failure (pushing to your utmost
maximum effort on a given set) ESPECIALLY on compound lifts and heavy sets. This will set you back in the long
run. Training to failure on lighter and hypertrophy based sets on accessory movements is fine but be cautious of
your body and don’t overdo it otherwise you will stall on progression.
ESSENTIAL REQUIREMENT IN ORDER TO ENSURE THE BEST RESULTS
*NUTRITION/DIET* - You MUST be eating properly for your goals whether it be to
lose weight, and shed body-fat or to gain weight, and bulk for size along with
generally building quality, lean muscle mass no matter the goal.
*I GUARANTEE YOU WILL ACHIEVE INCREDIBLE RESULTS WITH THIS WORKOUT
ROUTINE/PROGRAM IF YOU STICK TO IT FOR A LONG PERIOD OF TIME AND STAY
CONSISTENT, HOWEVER I CANNOT STRESS ENOUGH HOW IMPORTANT IT IS TO
BE ON A PROPER MEAL PLAN/NUTRITION PLAN/GUIDELINE & PROGRAM IN
ORDER TO TAKE THINGS TO THE NEXT LEVEL AND ACHIEVE THE BEST PHYSIQUE
YOU POSSIBLE CAN*
-You cannot ignore the fact of how important a proper diet is when it comes to
achieving that lean, ripped, shredded, muscular, and aesthetic physique you’re
looking for, which is why I’m putting so much emphasis on this.
“A BODY IS BUILT IN THE GYM, AND SCULPTED IN THE KITCHEN”
-ASEEL SOUEID
(DIABETIC AESHETICS)
FOR PERSONALIZED, MACRO-BASED, ENJOYABLE AND
AFFORDABLE MEAL PLANS, VISIT:
WWW.DIABETICAESTHETICS.COM
(PERSONALIZED MEAL PLAN LINK): http://diabeticaesthetics.com/product/
personalized-meal-plan/
-Customized and detailed macro/calorie coaching that’s designed for your body-type,
activity level, height, weight, designed routine level, macronutrient sensitivity, conditions,
allergies (If any), as well as food recommendations/recipes that you will truly enjoy to
help you with your meal plan! 3 separate meal plans which HIT YOUR MACROS THAT
YOU SHOULD BE CONSUMING (I FIGURE THAT OUT FOR YOU) to the exact
point, that include different foods that you enjoy in order to have a lot of variety in your
diet. This will be extremely easy to follow. (Includes one follow-up in 2 weeks upon
ordering in order to adjust macros/meal plan when your weight gain or weight loss
begins to stall.)
IF YOU’RE ENJOYING THIS ROUTINE AND INTERESTED IN WORKING
WITH ME PERSONALLY IN ORDER TO TAKE YOUR PHYSIQUE AND
FITNESS GOALS TO THE NEXT LEVEL, VISIT:
WWW.DIABETICAESTHETICS.COM
ONE ON ONE ONLINE COACHING (8, 12, OR 16 WEEKS):
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http://diabeticaesthetics.com/product/90-day-online-coaching-12-weeks/
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-ENTIRE package with workout programming, cardio and nutrition/macro coaching
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Includes unlimited communication with me through my personal cell phone number and
client VIP email for constant communication. This is not a cookie-cutter plan, I guarantee
results and we work together until you achieve them! This is everything you can imagine
for when it comes to cardio, macro, and workout coaching! Completely tailored towards
your schedule and time flexibility. There is absolutely no reason to fail on my programs if
you stay true to yourself and fully follow them through.
MY MESSAGE TO YOU
I truly hope you enjoy the DIAESTHETICS workout routine that I’ve created. I really wanted to
give back to everyone that is supporting what I’m so passionate about, and what better way to
give back, then to change your life. Take physique pictures before starting this routine and
continue to take progress pictures as you further progress in a few weeks time as you run this
program. Send me your feedback and update me on your results with transformation pictures
and testimonials, I’d love to hear all about it! My email is
[email protected] Please be sure to share this video for me: https://www.youtube.com/watch?v=-f-z_TFXKsM&t=1s
on all of your social media platforms, along with giving it a like in order for others to get ahold
of this program. Tell all of your friends and family about it as well and start hash tagging
#DiabeticAesthetics #Diaesthetics #DAarmy and #IMMUNE !
My mission is to build a community, a family, and an empire full of limitless individuals who
stop at nothing, and let nothing, no matter their condition or circumstance, get in the way of
their health and fitness goals and whatever they set their mind to.
It’s my time to spread my message of doing this THE RIGHT WAY and most importantly, the most
enjoyable and simplest way. Great things come to those who work hard for it, however, this is
not a grueling, painful, and sacrificing lifestyle. It is a lifestyle that has changed my life for the
better, made me confident, made me feel invincible no matter my conditions or circumstances,
and made me limitless and IMMUNE to anything life throws at me. Thank you for the support, it
truly never goes unnoticed and just remember, you are IMMUNE and LIMITLESS. Welcome to
the family.
