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Posted 16 February 2015 by CutAndJacked.com

Workout Routine:


Elton Pinto Mota

Workout Routine: Elton Pinto Mota

 

Monday - Back

A.M.

  • 25 mins long walk

P.M.

  • Pull ups: 3 sets until failure - (Warm up)
  • Barbell over rows: 4 sets heavy - 6-8 reps
  • Lat pull downs: 4 sets light - 12 - 18 reps
  • Hammer Strength One Arm Rows: 4 sets heavy - 6-8 reps
  • Deadlifts: 4 sets - 2 sets heavy 6-8 reps and 2 sets light 12-18 reps

Tuesday - Chest

A.M.
Swimming 45 mins

P.M.
Benchpress: 4 sets heavy plus - 6-8 reps a warm up set
Incline barbell bench press: 3 super sets
Decline machine press: 3 sets heavy 6-8 reps
Machine flies: 2 sets heavy 6-8 reps
Cable flies: 2 super sets
Push ups and deeps: 3 sets each until failure

Wednesday - Cardio and Core

A.M.
Cable crunches: 2 sets till failure
Leg raising: 2 sets til failure
120 sit ups twice
Plank for 40 seconds twice
Cardio: 6 rounds of boxing pad work 2 minutes per round

Thursday - Arms

P.M.
Barbell curls: 2 sets light until failure 12-18 reps
Tricep push downs: 2 sets light until failure 12-18 reps
French curls standing up: 3 super sets
Seated overhead triceps extensions: 3 super sets

Friday - Legs

P.M.
Legs extensions:
6 sets heavy 6-8 reps
Leg press: 3 sets heavy 6-8 reps
Lying leg curl: 4 heavy sets 6-8 reps
Squats: 2 heavy sets 6-8reps, 2 light sets 12-18 reps
Walking lunges: moderate weight 2 sets until failure

Saturday - Shoulders

A.M.
35 mins long walk

P.M.
Seated dumbbells side raises: 5 sets light 12-18 reps
Dumbbell shoulder press: 3 sets heavy 6-8 reps
Barbell shrugs: 4 sets light 12-18 reps
Barbell military press: 3 sets light 12-18 reps

Sunday - Day off

Elton Pinto Mota interview:
cutandjacked.com/Elton-Pinto-Mota-Interview