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Posted 07 May 2014 by CutAndJacked.com

Workout Routine:


Samuel Dixon

Workout Routine: Samuel Dixon

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Right now I am on a three day split routine. Some of you guys may wonder why only three day split? Well I normally train 6 times a week so basically this method allows me to do my whole body 2 times a week, which is a great pace for results. The more you can train your muscle while giving it the proper amount of rest, the better results you will be getting.

Day 1 - Monday and Friday: Back, chest, calves

  • Wide grip lat pulldowns: 6 sets x 6 reps
  • Incline machine chest press/ flat bench dumbbell fly: 5 sets x 10 reps
  • Leg press calf raise: 6 sets x 20 reps
  • Bent over dumbbell row: 4 sets x 10 reps
  • Flat bench press 1 1/2 motion: 4 sets x 12 reps
  • Cable spider rows: 4 sets x 12 reps
  • High bilateral cable fly/ low cable fly: 4 sets x 12 reps
  • Standing t-bar lat pressdown: 4 sets x 12 reps
  • Incline negative push ups: 4 sets x failure

Day 2 -  Tuesday and Saturday: Hamstring, Quads, shoulders and abs

  • High leg press machine: 5 sets x 12 reps
  • Seated dumbbell side laterals: 5 sets x 12 reps
  • Decline bench ab crunch: 4 sets x 12 reps
  • Dumbbell step ups on platform: 5 sets x 12 reps
  • Standing ex-bar front raise: 4 sets x 12 reps
  • Lying swiss ball leg raise: 4 sets x 12 reps
  • Stiff leg barbell deadlifts: 4 sets x 12 reps
  • Seated reverse pec deck: 4 sets x 12 reps
  • Cable wood chopper: 4 sets x 12 reps
  • Lying negative leg curl: 4 sets x 12 reps
  • Seated dumbbell arnold press: 4 sets x 10 reps
  • Barbell sissy squats: 4 sets x 12 reps

Day 3 - Wednesday and Sunday: Biceps, triceps, fore-arms and abs

  • Standing barbell curl: 4 sets x 12 /dropset 1/2 weight   
  • Decline close grip bench press: 4 sets x 10 reps
  • Barbell wrist curls: 4 sets x 12 reps
  • Seated dumbbell hammer curls: 4 sets x 12 reps
  • Incline bench ez-bar skull crushers: 4 sets x 12 reps
  • Abdominal crunch machine: 4 sets x 10 reps
  • Wide grip preacher curl machine: 4 sets x 12 reps
  • Bench to bench dips: 4 sets x 8 reps
  • Lying side to side e-ball twist: 4 sets x failure
  • Overhead cable curls: 4 sets x 12 reps
  • Standing reverse t-bar tricep extension: 4 sets x 12 reps

More info on Samuel Dixon: www.cutandjacked.com/CutAndJacked-Interview-Samuel-Dixon

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