Posted 12 June 2014 by CutAndJacked.com

Workout Routine:


Emilie Provencher

emilie workout scr1.jpg

Day 1: Hamstrings, Glutes

  • Back Squat:  5 sets, Drop Sets 6 reps, 120 secs rest
  • Sumo Deadlift: 5 sets, 8 reps, Superset
  • Lying Leg Curl: 5 sets, 12 reps, 120 secs rest
  • Barbell Hip Thrusters: 4 sets, 10 reps, Superset
  • Bodyweight Hip Thrusters: 4 sets, 20 reps, 90 secs rest
  • Stretching

Day 2: Back, Biceps

  • Deadlift: 3 sets, 8 reps, 60 secs rest
  • Chin Up: 4 sets, max reps – last rep 8 secs eccentric phase, 120 secs rest
  • T-Bar Row Close Grip: 5 sets, 6-6 Drop sets, superset
  • Lat Pull Down Wide Grip: 5 sets, 10 reps, 120 secs rest
  • Chin Up: 1 set, max reps-last rep 8 secs eccentric phase,
  • EZ Bar Preacher Curl: 4 sets, 6 reps, superset
  • Zottman Curl: 4 sets, 10 reps, 90 secs rest
  • Stretching

Day 3: Chest, Triceps and abs

  • Incline Dumbbell Chest Press: 5 sets, 6-6 Drop sets,120 secs rest
  • Cable Cross Over: 5 sets, 8 reps, superset
  • Skull Crushers: 5 sets, 10 reps, 120 secs rest
  • Dips: 4 sets, 12 reps
  • Cable Bar Triceps Extension: 4 sets, 6-6 Drop sets
  • TRX Jacknife: 4 sets, 12 reps, 120 secs rest

Day 4: Quads, glutes and Abs

  • Hack Squat: 5 sets, 6-6 Drop sets, superset
  • Jump High Step Up: 5 sets, 6 reps each leg, Explosive, 120 secs rest
  • Leg Extension: 5 sets, 6-6 Drop sets, superset
  • Barbell Hip Thrusters Wide Stand: 5 sets, 12 reps, 120 secs rest
  • Hanging Leg Raises: 6 sets, 10 reps, superset
  • GHD Sit-Ups: 6 sets, 20 reps, 60 secs rest

Day 5: Shoulders

  • Smith Machine Shoulders Presses: 6 sets, 8 reps, 120 secs rest
  • Arnold Presses: 4 sets, 6 reps, superset
  • Cable Back Flyes: 4 sets, 10 reps, 90 secs rest
  • Dumbbell Lateral Raises: 4 sets, 75 secs rest
  • Cable Bar Front Raises: 4 sets, 12 reps,
  • Plate Side Crunches: 4 sets, 8-10 reps each side, 60 secs rest

Day 6: Rest

Emilie Provencher interview

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