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@Ibrangrd
Ibrangrd committed Jul 9, 2024
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209 changes: 209 additions & 0 deletions PROGRAM/Aesthetic/Aesthetic.html
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<!DOCTYPE html>
<html lang="en">

<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Document</title>
<link rel="stylesheet" href="sty.css">
</head>

<body>
<nav>
<div class="logo">Fit mania </div>
<ul>
<li><a href="/index.html"> Home</a></li>
<li><a href="/PROGRAM/list.html"target="main">Program</a></li>
<li><a href="/nutrition/nutrition list.html" target="main">Nutrition</a></li>
<li><a href="/tools/tool.html" target="main">Tool</a></li>
<li><a href="/about us/about.html"target="main">About us </a></li>
<li><a href="/register/registration.html" target="main"> Login / Register</a></li>
</ul>
</nav>
<main>

<h1> Aesthetic Training: Sculpt Your Ideal Physique </h1>
<img src="ae.jpg">
<h2> Workout Description </h2>
<p> Embark on a journey to sculpt your dream physique with our aesthetic training program. In just eight weeks,
you'll target key muscle groups to enhance definition and symmetry, creating a visually pleasing aesthetic.
With a focus on balanced strength training and strategic rest, this program is designed to help you achieve
your aesthetic goals efficiently and effectively. </p>

<h2> Aesthetic Training: Sculpt Your Ideal Physique </h2>

<h3> Workout 1 - Upper Body </h3>
<br>
<table>
<tbody>
<tr>

<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>

</tr>
<tr>
<td><a href=" https://youtube.com/shorts/0cXAp6WhSj4?si=WQhfKuMfHQDAEYrF" target="main"> Bench Press </a></td>
<td> 3 </td>
<td> 10</td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/yQEx9OC2C3E?si=EWmTIjvmg6BumNGX " target="main"> Push-ups </a></td>
<td> 3 </td>
<td> 12,10,8</td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/dyv6g4xBFGU?si=dnqxyN6d2Z6CgL-D " target="main"> Shoulder Press </a></td>
<td> 3 </td>
<td> 12,10.8</td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/1wgSAr2hPHk?si=5yowsNF8keJIV9qP " target="main"> Bicep Curl </a></td>
<td> 3 </td>
<td> 12,10,8</td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/S8vL5DK04fU?si=ULfmlOuUlkq2CfFU " target="main"> Tricep Dips </a> </td>
<td> 3 </td>
<td> 12,10,8 </td>
</tr>
<tr>
</tbody>
</table>




<h3> Workout 2 - Lower Body </h3>
<br>
<table>
<tbody>
<tr>

<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>

</tr>
<tr>
<td><a href=" https://youtube.com/shorts/iZTxa8NJH2g?si=QSolMWZrTZx-4J3r" target="main"> Squats </a></td>
<td> 4 </td>
<td> 8 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/8np3vKDBJfc?si=iZuK6tkZ58QY_zsm " target="main"> Romanian Deadlifts </a></td>
<td> 4 </td>
<td> 10 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/LCWWq3Lx2Sk?si=yDCafqSKB7ucCCVC " target="main"> Lunges </a></td>
<td> 3 </td>
<td> 12 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/haHcBAd637E?si=d7VRUfcoWNWoZqFp " target="main"> Calf Raises</a> </td>
<td> 4 </td>
<td> 15 </td>
</tr>
<tr>
</tbody>
</table>


<h3> Workout 3 - Full Body Circuit </h3>
<br>
<table>
<tbody>
<tr>

<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>

</tr>
<tr>
<td><a href=" https://youtube.com/shorts/vfKwjT5-86k?si=UQo4V873b6A2VLC3 " target="main"> Deadlifts </a></td>
<td> 3 </td>
<td> 12,10</td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/ba8tr1NzwXU?si=77AEuxRwRXW7w4-Z " target="main"> Push-ups </a> </td>
<td> 3 </td>
<td> 12,10</td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/Nqh7q3zDCoQ?si=LWPYDyDFhI_8vuqZ " target="main">Bent-over Rows </a></td>
<td> 3 </td>
<td> 12,10</td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/v25dawSzRTM?si=mqIHGyc6VFaY0t3z " target="main"> Plank </a></td>
<td> 3 </td>
<td> 45 sec </td>
</tr>
<tr>
</tbody>
</table>


<h3> Workout 4 - High-Volume Workout </h3>
<br>
<table>
<tbody>
<tr>

<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>

</tr>
<tr>
<td><a href=" https://youtube.com/shorts/ahaJTts1f3s?si=X9kI4IcRaDn6R1H7" target="main"> Leg Press</a></td>
<td> 4 </td>
<td> 12 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/77bPLrsMwiQ?si=xTJfCNsJEFARt-MF " target="main"> Lat Pulldowns </a></td>
<td> 4 </td>
<td> 10 </td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/g3T7LsEeDWQ?si=QDrQBEcg6kTskyOl " target="main"> Chest Flyes </a></td>
<td> 4 </td>
<td> 12 </td>
</tr>
<tr>
</tbody>
</table>

<h3> Active Recovery - Light stretching or yoga </h3>
<br>
<img src="ae2.jpg">
<h2> Cardio </h2>
<p>Recovery is crucial for maximizing gains and preventing burnout. Ensure you get enough quality sleep,
maintain a balanced diet, and stay hydrated throughout the day. Incorporate active recovery activities like
light stretching or walking on rest days to promote circulation and muscle repair. Listen to your body's
cues, adjust your training intensity accordingly, and remember that progress happens not just during
workouts, but also during recovery. By prioritizing rest and recovery, you'll optimize your performance and
stay on track towards your fitness goals. </p>



<h2>Recovery Guide </h2>
<p>
Achieving your aesthetic goals is within reach with our eight-week training program. By following our
structured workouts and maintaining consistency, you'll sculpt a physique that reflects your vision of
beauty and strength. Start your journey today and unlock your full aesthetic potential!
</p>


</main>


<footer> contact me here </footer>


</body>

</html>
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186 changes: 186 additions & 0 deletions PROGRAM/Aesthetic/sty.css
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*{
margin: 0;
padding: 0;
box-sizing: border-box;
font-family: Arial, Helvetica, sans-serif;
color: black;

}
nav{
height: 60px;
background-color: #059;
display: flex;
align-items: center;
justify-content: space-between;
padding: 0px 50px 0px 100px;

}
nav .logo{
font-size: 33px;
color: white;
font-weight: 600px ;
font-family: Georgia, 'Times New Roman', Times, serif;
}
nav ul{
display: flex;
list-style: none;

}
nav ul li{
margin: 0px 25px;

}
nav ul li a{
color: #fff;
text-decoration: none;
font-size: 20px;
font-weight: 500;
letter-spacing: 1px;
padding: 10px 20px ;
border-radius: 5px;
transition: all 0.3s ease;
text-align: center;
}
nav ul li a:hover{
color: #1b1b1b;
background-color: #fff;
}
nav ul li button{
color: #fff;
text-decoration: none;
font-size: 15px;
font-weight: 500px;
letter-spacing: 1px;
padding: 8px 15px ;

border-radius: 50px;
transition: all 0.3s ease;
background-color: #337af1;
align-items:center;


}
nav ul li button:hover{
color: #1b1b1b;
background-color: #fff;

}
.head{
height: 200px;
margin-top: 20px;
}
.head h1{
color: black;
font-size: 48px;
font-family: Arial, Helvetica, sans-serif;
margin: 0px 00px 25px 350px;


}
.head a{
color: #333;
font-size: 20px;
font-family: sans-serif;
margin: 0px 220px 10px 200px;
}

#navbar{
height: 50px;
background-color: black;

}



.tag {
color: white;
margin-left: 200px;
font-size: 18px;

}
.tag a:hover {
background-color: #555;
}

#logo{
font-size: 25px;
color: #f08804;

}
img{

border-style: none;
margin-top: 0px;
width: 100%;
padding: 10px 10px 10px 10px;

}
h1 {
font-size: 90px;
font-family: inherit;
margin-left: 100px;
}

h2 {
font-size: 50px;
height: 65px ;
font-family: inherit;
margin-left: 150px;
margin-top: 30px;
margin-bottom: 00px;
}

p {
margin-bottom: 1rem;
font-size: 25px;

margin-left: 150px;

}
ul {
margin-bottom: 1rem;
font-size: 30px;

margin-left: 180px;
}
h3{
font-size: 40px;
height: 40px ;
font-family: inherit;
margin-left: 150px;
margin-top: 30px;
margin-bottom: 00px;
}

table {
width: 60%;
height: auto;
margin-bottom: 1rem;

margin-left: 150px;
}

table th {
border: 10px solid rgb(63, 166, 75);
background-color: rgb(63, 166, 75);
font-family: roboto-medium,sans-serif;
color: #fefefe;
box-sizing: border-box;
text-align: left

}

table td {
border: 10px solid #eee;
box-sizing: border-box
}

table td.tableSubHead {
font-family: roboto-medium,sans-serif;
background-color: #eee
}

table tbody {
width: 98.9%;
display: table
}
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