Fitness is not just about the hour you spend in the gym; it is about the 23 hours you spend outside of it. As a certified trainer and an entrepreneur building a premium brand,
my day is a delicate balance of physical exertion, nutritional precision, and professional ambition. Today, I want to take you through a full day in my life—from the first prayer of the morning to the final meal at night—
and share the specific Back and Biceps workout routine that is helping me sculpt a professional physique.
Morning: Spiritual and Nutritional Foundations
My day begins before the sun rises. Success in any field—whether it’s bodybuilding or e-commerce—requires a head start on the rest of the world.
The First Light: Fajar and Yogurt
The day starts with Fajar prayer. This spiritual connection provides the mental clarity needed to tackle the challenges of a busy schedule. Immediately after, I focus on my first meal.
Consistency is the hallmark of progress. As usual, my first meal consisted of 500 grams of fresh yogurt. For someone with an ectomorph profile, yogurt is an excellent source of probiotics for gut health and high-quality protein to break the overnight fast.
The Power Breakfast: Peanut Butter and Micro-Nutrients
The second meal of the day is designed for sustained energy and healthy fats. I opted for 4 slices of bread generously spread with 4 tablespoons of organic peanut butter and omega 3. To enhance the nutrient density, I added:
- 20 Raisins (Kishmish): For a natural glucose spike.
- 10 Almonds: For vitamin E and healthy fats.
This combination of complex carbohydrates and fats ensures that my energy levels remain stable throughout the morning business hours.
Mid-Day: The Entrepreneurial Hustle
By mid-morning, my focus shifts from the body to the brand. Building Aura By Zahid requires the same “one-more-rep” mentality that I use in the gym for back and biceps workout.
Lunch and Professional Focus
After performing Zohar prayer, I had a traditional but effective third meal: Daal Rice. This is a staple for a reason; it provides a complete amino acid profile and the necessary carbs to fuel a late-afternoon workout.
The afternoon was dedicated to the administrative and creative side of my perfume brand. From managing SEO for the website to coordinating with logistics partners like PostEx, every minute is an investment.
I believe that how you do one thing is how you do everything. If you are lazy with your business, you will be lazy with your squats.
After a productive work session, I took a 1-hour rest. In the world of bodybuilding, growth happens during rest, not just during the lift. Following this, I performed Asar prayer to reset my focus for the evening.
The Training Phase: Back and Biceps workout Mastery
Before heading to the gym, I fueled up with a Pre-workout meal consisting of 4 bananas and a handful of dry fruits. This provided the potassium and quick-releasing sugars needed for a high-intensity session.
Today’s focus: The Pull Day (Back and Biceps workout).
1. The Foundation: Compound Movement
We started with the king of back and biceps workout exercises to engage multiple muscle groups and trigger hormonal growth.
- Exercise: Weighted Pull-Ups (or Deadlifts)
- Sets: 4 | Reps: 8-10
- Why: This movement targets the Latissimus Dorsi (Lats), Trapezius, and even the Biceps. It builds the “V-taper” that creates the illusion of a narrower waist and broader shoulders.
2. Back Specificity: Isolation and Thickness
- Seated Cable Rows: 3 Sets of 12 Reps. Focus on the “squeeze” at the back to build thickness in the middle back.
- Lat Pulldowns (Wide Grip): 3 Sets of 10-12 Reps. This is essential for widening the lats and achieving that “wingspan” look.
- One-Arm Dumbbell Rows: 3 Sets of 10 Reps per side. This helps in correcting muscle imbalances and improving core stability.
3. Biceps: Sculpting the Peak
Once the back was fatigued, we moved to the biceps, which were already warmed up from the pulling movements.
- Barbell Curls: 3 Sets of 10 Reps. This is the ultimate mass builder for the biceps. Keep the elbows tucked and avoid using momentum.
- Hammer Curls: 3 Sets of 12 Reps. This targets the Brachialis and the forearm, giving the arm a thicker look from the side.
- Incline Dumbbell Curls: 3 Sets of 12 Reps. By sitting at an incline, you stretch the long head of the bicep, leading to a better “peak.”
Post-Workout Recovery and Evening Routine
Post-workout nutrition is a non-negotiable window for an ectomorph trying to gain muscle like back and biceps workout.
The Anabolic Shake
My post-workout recovery drink was a nutrient-dense milkshake:
- 200ml Milk
- 2 Bananas
- 5 Dates (Khajoor) for immediate glycogen replenishment.
- 7 Almonds
- 30g Roasted Chickpeas (Chanay) for a natural protein and fiber boost.
Evening Business and Final Fuel
After Maghrib prayer, I returned to my brand work. Whether it’s designing new apparel mockups or responding to customer inquiries about our Extrait de Parfum, the hustle never stops.
The final meal of the day was a high-protein feast: 250 grams of Chicken Tikka with one Nan and a cup of Raita. Chicken Tikka is an excellent lean protein source that aids in muscle repair overnight.
Finally, after Isha prayer, I ensured I was in bed by 9:00 PM. Sleep is when the magic of hypertrophy (muscle growth) actually happens.
Motivation: The Mindset of a Champion
Many people ask me, “Zahid, how do you manage a brand, a fitness certification, and a strict diet all at once?”
The answer is simple: You must be obsessed with your own potential.
Most people fail not because they lack talent, but because they lack the stomach for the boring, repetitive work. Bodybuilding is boring. Eating the same meals every day is boring.
Checking website analytics every day is boring. But greatness is hidden in that boredom.
If you are an ectomorph, don’t use your genetics as an excuse. Use them as a challenge.
When you feel like skipping the gym or eating junk food, remember that your future self is watching you through the mirror. Do you want to be the person who tried, or the person who conquered?
Every rep you push in the gym and every late hour you spend on your business is a brick in the monument of your success. People see the “Aura,” but they don’t see the sweat behind it.
Wake up with a purpose, pray with sincerity, and work with an intensity that scares people. You are 21 years old—this is the time to build your empire. Don’t waste it on temporary distractions.
Stay hungry, stay focused, and let your results do the talking.
Key Takeaways for Your Journey:
- Prioritize Sleep: Being in bed by 9:00 PM is a game-changer for recovery.
- Probiotic Start: 500g of yogurt is a secret weapon for digestion.
- Compound Lifts: Always start your workout with a compound movement for maximum impact.
- Consistency over Intensity: Doing 80% every day is better than doing 100% for one week and then quitting.
Keep following my journey as I expand Aura By Zahid and push the limits of my fitness goals!
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