We’re spending our last day in Egypt with a workout alongside my Egyptian friend, Islam. The hotel staff graciously allowed us to film in their spa and gym. I managed to grab a quick breakfast before our shoot – a cheese and mushroom omelet, some carbs, and fresh pressed coffee, all with a stunning view of the Nile River.
Breakfast spread with a view of the Nile River
Both Stephanie and I received a warm welcome to Egypt via Snapchat, with numerous messages from locals. It’s been fantastic having Jeff and Stephanie here in Cairo, and I hope they’ve enjoyed their stay. Before our workout, we’ll film a quick Q&A for Islam’s channel, which you can find linked in the description below. The intro will be in Arabic, but the rest will be in English.
Preparing pre-workout drinks
We’re mixing up some pre-workout: one scoop of mango splash Prolific and two scoops of paradise cooler High Volume. Islam is about to experience his first taste of this pre-workout concoction. It’s caffeine-based, with citrulline, nitrates, and agmatine for a good pump.
After filming the Q&A, my back was a bit stiff, so we employed a unique stretching technique. It’s especially effective during bulking phases. Now, onto the workout with Islam! We’re focusing on a push workout today, starting with horizontal presses – dumbbell presses – followed by vertical presses for shoulders.
Performing dumbbell presses
We’re doing straight sets for our dumbbell presses, aiming for an RP of 9 on the first two sets and then going to failure on the last set, targeting 8-10 reps. We’re keeping the weight consistent across all sets. Rest periods are crucial, especially when lifting heavy. We typically rest 3-4 minutes between heavier sets and 1-2 minutes for lighter pump work.
Performing Arnold presses
Next up are standing Arnold presses for a vertical press movement. This exercise provides a great pump for the delts. We’re doing three sets of 12-15 reps. This is a good alternative to overhead barbell presses, especially without a belt, as it’s less taxing on the lower back.
We’re moving on to cable lateral raises. Cables provide constant tension throughout the range of motion, unlike dumbbells, which have peak tension at the top and then drop off. We’re training at the Willow Stream Spa at the Fairmont Nile City in Cairo, Egypt. This gym boasts incredible equipment and stunning views of the Nile River.
Performing cable lateral raises
We experimented with a unique cable lateral raise variation, leaning away from the machine. This provides more control and allows for heavier weight.
Performing cable flys
Now for another chest movement: cable flys with a pronated grip. Two working sets and one warm-up set, focusing on a higher rep range. Step forward and plant your back foot for stability.
For triceps, we’re trying an “Egyptian press down,” a variation where the shoulders are hyperextended. It’s excellent for targeting the short head of the triceps.
Overhead triceps extensions
Finally, overhead triceps extensions for three sets of 12-15 reps. This exercise emphasizes the long head of the triceps. Thanks to Islam for the incredible workout!
We’re off to enjoy some authentic Egyptian cuisine!
Enjoying Egyptian food
The food was delicious, but quite a change for my stomach. We’re headed to the airport now, en route to France. The airport is incredibly busy. Customs in Egypt was much easier than in America.
We’ve arrived in Paris! After a brief stop to admire the Eiffel Tower and grab some breakfast, we’re headed back to the airport for our flight to Atlanta.
Eiffel Tower
We stocked up on snacks for our long flight at a local grocery store. Paris is beautiful, even the surrounding park areas.
Macarons in Paris airport
We grabbed some French macarons at the airport. Now, we’re finally boarding our flight!
