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Posted 21 August 2014 by CutAndJacked.com

Workout Routine:


Obi Vincent

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Workout Routine: Obi Vincent

NOTE:

  • A1-A2 = Means it’s a super set
  • Keep rest short and sweet!!!

Back and abs

  • A - Deadlifts: 5 sets x 12,10,8,5,5 reps
  • B - Wide grip weighted pull ups: 4sets  x 12 reps
  • C1 - Single arm dumbbell rows: 4 sets x 15 reps
  • C2 - Seated close grip rows: 4 sets x 15 reps
  • D1 - Lat pull down: 4 sets x 12 reps (last set is a drop set)
  • D2 -  Superset close grip under hand pull down (last set drop set)

Abs

  • Hanging leg raises: 3 sets x till failure
  • Abs wheel rollouts: 3 sets x till failure
  • Swiss ball pikes:  3 sets x till failure
  • Cable rope crunches: 3 sets x till failure

 

Delts and traps

  • A1 - Barbell military press: 10 sets x 10 reps
  • A2 - Shrugs: 10 sets x 10 reps
  • B1 – Close grip dumbbell press: 3 sets x 12 reps
  • B2 – Dumbbell lateral raises: 3 sets x 12 reps
  • C – Cable cross overs: 3 sets x 20 reops

Quads and hamstrings

Am – Quads

  • A – Leg extension: 4 sets x 25 reps
  • B1 - Squats: 5 sets x 12 reps
  • B2 – Dumbbell split squats: 5 sets x 10 reps each leg
  • C – Leg press (alternate between wide and close feet placement): 4 sets x 20 reps
  • D – Walking lunges: 3 sets x  50 steps

Pm – Hamstrings

  • Stiff leg deadlifts: 5 sets x 8 reps
  • Standing single leg curl: 5 sets x 8-10 reps
  • Reverse barbell lunges: 5 sets x 12 reps
  • Lying leg curls: 5 sets x 10 reps

Biceps/triceps

  • A1 - Ez bar curls under hand grip: 4 sets x 12
  •  A2 - Ez bar curls (over hand) grip: 4 sets x 12
  •  A3 - Tricep dips: 4 sets x 12
  •  B1 - Incline bicep curls: 4 sets x 12
  •  B2 - Lying triceps skull crushers: 4 sets x 12
  •  C1- Close grip bench press: 3 sets x 12
  •  C2- Standing dumbbell hammer curls: 3 sets x 12
  •  D1- Cable rope curls: 3 x drop sets of 4
  •  D2- Cable rope triceps push down: 3 x drop sets of 4

Chest

  • A1 - Cable flys: 4 x 25,20,15,12
  • b1- Incline dumb bell press: 5 sets x 8-10 reps
  • b2 Chest dips: 5 x till fatigue
  • b3 - Incline dumbbell flys: 12 reps (1sec pause at the bottom)
  • c1 - Seated chest press: 3 sets x 12 reps
  • c2 - Press ups: 3 sets x till fatigue
  • d- Cable flys: 2 x dropsets (drop weights about 4x)

Obi Vincent interview

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