Abdul-Aziz Hobani

‫خطة تدريب متكاملة‬

Push Pull Leg

‫دفع سحب أرجل‬
CARDIO
The Goal of Project Diamonds CADIO is to assist with weight loss. It is a great tool if used
correctly. Cardio should never take priority over weight lifting, but rather an additional means
to get shredded. If used correctly and followed as detailed bellow, reaching your goal is only a
matter of time. Finally, cardio should allow you to achieve an athletic build, and also help you
be physically fit, not only look fit but also being able to perform athletically.

1. Choosing when to do cardio is completely up to you. As long as you complete the

goal within the seven days.
2. It is recommended to do weight training before cardio, to dedicate most of your
energy to the weights. Personally, I do it before the weights because I find very little
motivation to do it after strenuous exercise. This decision is based off preference.
3. I recommend consuming BCAA (Myprotein) if you have any. This should be
consumed before and during the cardio sessions. This will help preserve your hard-
earned muscle during cardio
4. Feel free to adjust speeds and incline to your fitness level. If you make it too easy,
you are essentially cheating yourself. Challenge yourself, as getting the dream
physique is never an easy road.

Cardio Protocol
 PHASE 1 (WEEK 1-4)
o L.I.S –LIGHT INTENSITY INTERVAL TRAINING
o Adjust speeds and inclines accordingly as stated bellow. These should range from
a calm to a speed walk
o As each week passed, one cardio session is added.
o Recommend to track the calories burnt in each session
 PHASE 2 (WEEK 5-8)
o H.I.I.T –HIGH INTENSITY INTERVAL TRAINING
o Either the Speed or Incline is manipulated here. The idea is to have a cyclic
change in your heart rhythm.
 PHASE 3 (8-16)
o H.I.I.T –HIGH INTENSITY INTERVAL TRAINING
o Intensified H.I.I.T, time is what will push you in phase 3. If you need to take
breaks, by all means.
o I can also suggest to break up the time to 20 minutes before the workout, and 20
minutes after the workout, for example.
Week 1 – Sessions: 1 per week
Type: L.I.S
Total Time: 20Minutes

TIME SPEED INCLINE

0-5 min 6km/h - 15%
6 minute 7km/h 0%
7 minute 8km/h 0%
8 minute 9km/h 0%
9 minute 10km/h 0%
10 – 20 minute 13km/h 0%

ENTIRE CARDIO 16 WEEK PROGRAM ON PROJECT DIAMONDS V3

https://diamondsfitness.com