Name: Amer “The Hammer” Kamra
Age: 24
Residence: Toronto
Height: 6’-0”
Weight: 193lbs
Occupation: Transformation/Life Coach
Achievements:
#1 Online Transformation Coach-
Personal Trainer of the year-World Physique Magazine
“Top 50 Fitness Blogger in the world”- Kred
Cover Model- Physique Magazine
• Standing Military Press X 5 sets
• Seated Arnold Presses X 4 sets
• Front Barbell Raises X 4 sets
• Side Lateral Raises X 6 sets
Tuesday: Legs
• 100 Jump Squats
• Leg Extensions X 2 sets of 50 reps
• Barbell Squats X 6 sets
• Step Ups X 4 sets each leg
• 1 Legged Squats X 3 sets each leg
• Leg Extensions X 4 sets burnout
Wednesday: Back
• 200 Pull-ups
• T-Bar Rows X 6 sets last 2 are drop sets
• Clean Pulls X 4 sets
• Deadlifts 135lbs for 40 reps X 3 sets
• Single Arm Dumbbell Rows X 4 sets
• Toe Press X 3 sets
• Standing Calf Raise X 100 reps each calf
• Calf Jump Stretch X 100 reps
Thursday: Abs
• Boxing for 60 minutes
• Brazilian Jiu Jitsu for 60 minutes
Friday: Arms
• Barbell Bicep Curls X 5 sets
• Bent Over Barbell Curls X 2 sets
• 100 Chin Ups
• Hammer Curls X 3 sets
• Tricep Pushups X 200
• Cable Pushdown (over hand grip) X 3 sets
• Cable Pushdown (under hand grip) X 3 sets
• Tricep Kickbacks X 4 sets
Saturday: Chest
• 200 Wide Incline Pushups
• Dumbbell Flies
• Barbell Press (flat) X 4 sets
• Dumbbell Decline Press X 4 sets
• Cable Flies X 3 sets (high pulley)
• Cable Flies X 3 sets (low pulley)
Sunday: Cardio
• Tae Kwon Do for 60 minutes
•Wrestling for 60 minutes
Can you tell us how you got those abs?
Honestly I get this question more then any other. Abs are very easy to attain, but hard at the same time. Abs are something everybody wants, but nobody wants to work for. Forget about the abdominal training, first focus on nutrition because at the end of the day the only thing standing in between you seeing your abs and not seeing your abs is fat! You must begin to reduce your body fat through nutrition, cardio, training, water, etc. Once you have all of the factors in place, then focus on training them, and remember there are many more muscles then just the “six pack”. Focus on developing your core, all of the little surrounding muscles that will make your core and abs much more visually appealing. This means work on your oblique’s, your serratus, your intercostal muscles and your rectus abdominals.
Another tip is to work on strengthening your core; this will help to make your abs pop more. Planks, side planks, and back extensions are excellent for this.
