gym jewellery cj banner lower horizontal 1-1-b.jpg

Subscribe To The CutAndJacked Newsletter

Posted 18 August 2014 by CutAndJacked.com

Workout Routine:


Joe Delaney

Cf0-X-EWwAAJudQ.jpg

Day 1 - Chest & Biceps

Chest:
Flat barbell bench press: 5 sets x 5 reps
Inclinde dumbbell bench press: 4 sets x 6 reps
Standing cable crossovers: 4 sets x 8 reps

Biceps:
EZ bar curls: 5 sets x 6 reps
Seated alternate dumbbell curls (inline bench at ~ 45 degree angle): 4 sets x 20 reps

Day 2 - Legs

Squats (high bar): 5 sets x 5 reps
Leg curls: 5 sets x 8 reps
Leg extensions: 5 sets x 8 reps
Seated calf machine raises (knees at 90 degree angle): 5 sets x 12 reps
Standing smith machine calf raises: 5 sets x 8 reps

Day 3 - Delts & Triceps

Delts (morning workout):

Standing over head press: 5 sets x 5 reps
Seated lateral raises: 5 sets x 10 reps
Seated lateral raises machine: 3 sets x failure
Bent over rear delt flies: 5 sets x 10 reps

Triceps (evening/night workout):

Dumbbell skullcrushers: 6 sets x 8 reps
Tricep cable extensions: 6 sets x 10 reps

Day 4 - Back, Abs & Cardio

Back (morning workout):

Deadlifts: 5 sets x 5 reps 
Weighted chins: 4 sets x 6 reps
Narrow grip lat pull-downs: 4 sets x 10 reps
T-bar rows: 4 sets x 8 reps

Abs & Cardio (evening workout):

Weighted crunches: 5 sets x 20 reps
Decline bench reverse crunches: 5 sets x 8 reps
Standing cable crunches: 5 sets x 10 reps

HIIT - 8 x 30 second sprints on rower or exercise bike, but 2-3 minutes rest between each sprint.

Joe Delaney interview

gmt banner_clean 1.jpg