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Posted 14 April 2012 by CutAndJacked.com

Workout Routine:


Simon George

Monday – chest and triceps

  • Flat bench press 4 sets, 3 – 8 reps
  • Incline bench press 4 sets 6 – 12 reps
  • Decline dumbbell press 4 sets 8 – 15 reps
  • Cable flys 4 sets 20 – 30 reps
  • Tricep skull crushers 5 sets till failure
  • Weighted tricep dips 4 sets till failure
  • Tricep cable pushdowns 3 sets 15 – 25 reps

Tuesday – back and biceps

  • Lateral pulldown – 5 sets 12 – 15 reps
  • T – Bar rows – 5 sets 4 – 8 reps
  • Seated rows – 3 sets 8 – 12 reps
  • Wide grip pull ups – 3 sets till failure
  • Bicep preacher curls – 5 sets, 4 of the sets 6 – 8 reps, 1 set till failure
  • Dumbbell hammer curls – 3 sets 6 – 12 reps

Wednesday – Quads and abs

  • Squats – 5 sets 4 – 12 reps
  • Leg press – 4 sets 6 – 8 reps
  • Quad extensions 5 sets 15 – 20 reps
  • Leg raises 4 sets till failure
  • Crunches 3 sets till failure
  • Decline sit ups 3 sets till failure

Thursday – Hamstrings and calves

  • Wide stance squats 5 sets 8 – 12 reps
  • Hamstring curls 4 sets 6 – 10 reps
  • Hamstring push downs 4 sets 6 – 10 reps
  • Deadlifts 3 sets 6 – 8 reps
  • Seated calve raises 5 sets 12 – 20 reps
  • Standing calve raises 5 sets till failure

Friday – Shoulders and abs

  • Dumbbell shoulder press 4 sets, 3 -8 reps
  • Cleaning presses 3 sets, 4 – 8 reps
  • Lateral raises 5 sets, 8 – 15 reps
  • Rear delt flys 5 sets, 15 – 25 reps
  • Crunches 3 sets, 15 – 20 reps
  • ‘Rocky’ body raises – 3 sets till failure
  • Hanging leg raises – 3 sets 15 – 20 reps

Saturday – Arms and traps

  • Straight bar bicep curls – 4 sets, 6 – 10 reps
  • Twisting seated dumbbell curls 3 sets, 10 – 12 reps
  • Close grip bicep pull ups 3 sets till failure
  • My very own patented hammer bar skull crushers 4 sets, 12 – 15 reps
  • One arm cable pushdowns – 3 sets, 12 -15 reps
  • Hammer push downs – 4 sets, 12 – 20 reps
  • Shrugs – 10 sets, 10 reps with a minute rest in between (German volume training)

Sunday – rest day

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