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S O U E I D - F I T - 3 STEP PROGRAM 1-WEIGHT TRAINING PROGRAM 2-CARDIO PROGRAM 3-DIET PROGRAM 3 DAY SPLIT CHEST & ARMS/LEGS/BACK & SHOULDERS 1 WEEK WORKOUT OVERVIEW: 1. 2. 3. 4. 5. 6. 7.

MONDAY - CHEST & ARMS WORKOUT TUESDAY - OFF DAY WEDNESDAY - LEGS WORKOUT THURSDAY - OFF DAY FRIDAY - BACK & SHOULDERS WORKOUT SATURDAY - OFF DAY 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.

*FOR ALL EXERCISES - INCREASE WEIGHT YOU USE BY 5 LBS next session when you can hit the maximum rep range of the specific listed set.*

STEP 1 - WEIGHT TRAINING PROGRAM 1

1. 2. 3. 4. 5.

CHEST & ARMS EXERCISES:

Barbell Bench Press - 3 sets, 1x3-5, 2x4-6, 3x6-8 Incline Dumbbell Bench Press - 3 sets, 1x6-8, 2x8-10, 3x10-12 Alternating Dumbbell Curl - 3 sets, 1x6-8, 2x8-10, 3x10-12 Weighted Dip - 4 sets, 1x4-6, 2x6-8, 3xBWxAMRAP (Bodyweight, As Many Reps As Possible.) EZ-Bar Preacher Curl - 3 sets, 1x10-12, 2x8-10, 3x6-8 ^SUPERSET WITH: Dumbbell Overhead Extension - 3 sets, 1x10-12, 2x8-10, 3x6-8 6. Seated Incline Dumbbell Curl - 3 sets, 1x12-15, 2x10-12, 3x8-10 ^SUPERSET WITH: Rope Cable Pushdown - 3 sets, 1x12-15, 2x10-12, 3x8-10 7. Dumbbell Fly OR Pec Dec Machine - 3 sets, 1x12-15, 2x10-12, 3x8-10

1. 2. 3. 4. 5. 6.

1. 2. 3. 4. 5. 6.

LEG WORKOUT EXERCISES:

Barbell Squat - 3 sets, 1x3-5, 2x4-6, 3x6-8 Leg Press - 4 sets, 1x12-15, 2x10-12, 3x8-10, 4x6-8 Leg Extension - 4 sets, 1x15-18, 2x12-15, 3x10-12, 4x8-10 Lying Leg Curl - 4 sets, 1x15-18, 2x12-15, 3x10-12, 4x8-10 Standing Calf Raise - 4 sets, 1x6-8, 2x8-10, 3x10-12, 4x12-15 ABS WORKOUT (A) *DO ABS WORKOUT (B) ON AN OFF DAY OR AT THE END OF YOUR BACK & SHOULDERS WORKOUT*

BACK & SHOULDERS WORKOUT EXERCISES:

Deadlift (Conventional OR Sumo) - 3 sets, 1x3-5, 2x4-6, 3x6-8 Dumbbell Shoulder Press - 4 sets, 1x6-8, 2x8-10, 3x10-12, 4x12-15 Barbell Row OR Pendlay Row - 3 sets, 1x6-8, 2x8-10, 3x10-12+ Seated Dumbbell Lateral Raise - 4 sets, 1x15-18, 2x12-15, 3x10-12, 4x8-10 Dumbbell Row - 3 sets, 1x12-15, 2x10-12, 3x8-10 Dumbbell Shrug - 3 sets, 1x6-8, 2x8-10, 3x10-12+ ^SUPERSET WITH: Bent Over Dumbbell Rear Delt Raise - 3 sets, 1x12-15, 2x10-12, 3x8-10

ABS WORKOUT PERFORMED EVERY LOWER BODY & LEG WORKOUT OR OFF DAY. (2 DAYS PER WEEK)

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*I prefer to do these on my 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 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) - 3 sets, 1x6-8, 2x8-10, 3x10-12 2. Hanging Leg Raises (Hanging Knee Raises if you cannot perform leg raises) - 3 sets of 12-20 reps 3. Ab Wheel Rollout (Planks if you cannot perform Ab Wheel Rollouts, 30-60 second holds for 3 sets) - 3 sets of 10-15 reps

ABS (B) WORKOUT EXERCISES:

1. Weighted Knee Raise - 4 3 sets, 1x8-10, 2x10-12, 3x12-15 2. Seated Decline Crunch - 3. sets of 12-20 reps 3. Hanging Side to Side Knee Raises ( Russian twists if you cannot perform Hanging side to side knee raises) 3 sets of 10-15 reps (Each Side)

IMPORTANT NOTES, GUIDELINES, AND PRINCIPLES YOU MUST FOLLOW FOR WEIGHT TRAINING PROGRAM -REVERSE PYRAMID TRAINING: Start with your heaviest set first as written in the set/rep range of some exercises.

-PYRAMID TRAINING: Start with your lightest set first as written in the set/rep range of some exercises. -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. 3

-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.

STEP 2 - CARDIO PROGRAM 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 2 SESSIONS PER WEEK OF 400 CALORIES BURNED PER SESSION.

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 20 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 2 SESSIONS PER WEEK OF 20 MINUTES PER SESSION.

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STEP 3 - DIET PROGRAM You must do 3 simple things with your diet and that is the following:

1 - Download the smartphone App “MyFitnessPal” - You must track your calories and macros, this can be done by using the app called “MyFitnessPal”

2 - Find Your Daily Macronutrient Intake (Daily # of carbs, fat and protein you must eat every day to achieve your fitness goal) - This can be done with the following: Figure out your maintenance.. *If you’re a Male - Start with 2,200 calories for a week if body-fat is over 15-18% Start with 2,600 calories for a week if body-fat is under 10-12% *If you’re a Female - Start with 1,400 calories for a week if body-fat is over 28-30% Start with 1,700 calories for a week if body-fat is under 18-20% Adjust if you’re losing weight or gaining weight too fast.. *Lower calories by 100-200 if you’re gaining weight too fast. *Increase calories by 100-200 if you’re losing weight too fast. Use the proper macronutrient split (Carb/Fat/Protein ratio/goal numbers in your diet).. *40% of calories come from carbs - e.g. 2,200 x 0.4 = 880 / (divided by) 4 = 220g Carbs *30% of calories come from protein - e.g. 2,00 x 0.3 = 660 / (divided by) 4 = 165g Protein *30% of calories come from fat - e.g. 2,200 x 0.3 = 880 / (divided by) 9 = 73.3g Fat

3 - Get a Digital Food Scale to weigh out food portions accurately when tracking your macros (Digital Food Scales are cheap and can cost anywhere between $10-15 in stores or online) - You must weigh-out your foods portions in order to be consistently accurate and on track with your macro-nutrient goals when tracking your foods on MyFitnessPal. 5

THIS FREE 3 STEP PROGRAM is something I wish I had YEARS ago when I first started my fitness journey. This will propel your results to the next level. If you love this FREE PROGRAM and are interested in MORE FREE PROGRAMS, INFORMATION & CONTENT, please JOIN MY VIP FACEBOOK GROUP HERE: https:// www.facebook.com/groups/596327874203600/? source_id=129984394096489 In my VIP Facebook Group, I promise to put out the most helpful, valuable and straight to the point information that I can possibly provide you with just like you’ve seen here and I encourage you to share my VIP Facebook Group to all friends and family members in order to build a large COMMUNITY and FAMILY who STRIVE together, ACHIEVE together, HELP each other, and NEVER STRUGGLE alone.. Join my VIP Facebook Group HERE: https:// www.facebook.com/groups/596327874203600/? source_id=129984394096489 YOU WILL NOT GET RESULTS WITH THIS PROGRAM UNLESS YOU DO THIS ESSENTIAL REQUIREMENT:

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*NUTRITION/DIET* - You MUST be eating properly for your goals whether it be to lose weight, and shed body-fat or to gain weight, build lean muscle mass 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 3-STEP 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 PERSONALIZED 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

WITH THAT BEING SAID,

FOR PERSONALIZED, MACRO-BASED, ENJOYABLE AND AFFORDABLE MEAL PLANS IN ORDER TO GET RESULTS WITH THIS PROGRAM, VISIT: (PERSONALIZED MEAL PLAN LINK): http://diabeticaesthetics.com/ product/personalized-meal-plan/ MY PERSONALIZED MEAL PLAN SERVICE INCLUDES: -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

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will be extremely easy to follow. (Includes one follow-up in 2 weeks upon ordering in order to adjust macros/meal plan when your muscle gain or fat loss begins to stall.)

IF YOU’RE ENJOYING THIS PROGRAM AND ARE INTERESTED IN WORKING WITH ME PERSONALLY, IN ORDER TO TAKE YOUR PHYSIQUE AND FITNESS GOALS TO THE NEXT LEVEL AND ACHIEVE THE BEST RESULTS POSSIBLE, ENROLL IN MY 8, 12 OR 16 WEEKS ONE ON ONE ONLINE COACHING PROGRAM HERE: ONE ON ONE ONLINE COACHING (8, 12, OR 16 WEEKS) LINKS: http://diabeticaesthetics.com/product/60-day-onlinecoaching-8-weeks/ http://diabeticaesthetics.com/product/90-day-onlinecoaching-12-weeks/ http://diabeticaesthetics.com/product/120-day-onlinecoaching-16-weeks/ MY ONE ON ONE ONLINE COACHING PROGRAM INCLUDES: -ENTIRE package with workout programming, cardio and nutrition/macro coaching specifically tailored for you! Individually work with me one on one to get to your goals. 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 SOUEID FIT 3 STEP PROGRAM 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 8

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 your feedback updated results on my VIP Facebook Group with pictures and posts, I’d love to hear all about it along with all of the other members! My VIP Facebook Group can be found HERE: https://www.facebook.com/groups/596327874203600/? source_id=129984394096489 Please be sure to share this group for me on all of your social media platforms, along with word of mouth for in order for others to get ahold of this program. Tell all of your friends and family about it as well and in order to spread the simplicity of information my youtube channel, VIP Facebook Group and online training business diabeticaesthetics.com offers to those wanting to achieve the best body of their lives in a simple, effective, easy to understand, affordable and even free way. 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 achieve 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 with no complications. ANYBODY CAN FOLLOW MY TEACHINGS. 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 or even my disease like Type 1 Diabetes, and made me happy, limitless and immune to anything life throws at me. Thank you for the support, it truly never goes unnoticed and just remember, you are a part of a family who constantly and consistently progresses, grows, and gets results together for a confident, happy, fit, healthy and head-turning life. Welcome to the family.

FOR FREE PROGRAMS, CONTENT AND INFORMATION JOIN MY VIP FACEBOOK GROUP HERE: https:// www.facebook.com/groups/596327874203600/? source_id=129984394096489

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