Posted
14 September 2012
by
CutAndJacked.com
Workout Routine:
Tavi Castro

Monday - Legs
- Squat wide stance: 3 sets x 8 reps
- Squat narrow stance: 3 sets x 8 reps
- Stiff legged dead lift: 4 sets x 8 reps
- Leg press wide foot placement: 3 sets x 8 reps
- Leg press narrow foot placement: 3 sets x 8 reps
- Leg curl and leg extension high rep drop sets
Tuesday - Chest, Biceps
- Flat bench press: 3 x 8 reps
- Incline bench press: 3 x 8 reps
- Dips 3 x drop set (dumbbell between legs drops just before failure)
- Flat dumbbell press: 3 x 8 reps
- Incline dumbbell press: 3 x 8 reps
- Straight barbell curls: 3 x 12 reps
- Heavy hammer curls: 3 x 12 reps
- Cable curls: 3 x drop sets
Wednesday - Back, Traps
- Deadlift: 3 sets x 8 reps
- Bent over barbell rows: 3 sets x 8 reps
- Bent over v bar rows: 3 sets x 8
- Cable rows: 3 sets x dropset
- Barbell shrug: 4 sets x 8 reps
- Dumbbell shrug: 4 sets x 8 reps
Thursday - Shoulders, Triceps, Abs
- Military press: 3 sets x 8 reps
- Barbell up right rows: 3 sets x 8 reps
- Side raises: 3 sets x dropset
- Rear pec deck: 3 sets x dropset
- Skull crushers: 3 sets x 12 reps
- Cable tricep extension (infront of body): 3 sets x 12 reps
- Over head cable tricep extension: 3 sets x 12 reps
- Kneeling cable crunches: 3 sets x 12 reps
- Standing cable crunches: 3 sets x 12 reps
- Weight leg raises: 3 sets x 12 reps
Friday- Chest, Calves, HIIT
- Incline dumbbell flys: 3 sets x 12 reps
- Flat dumbbell flys: 3 sets x 12 reps
- Incline cable flys: 3 sets x 12 reps
- Pec deck: 3 sets x 12 reps
- Calf raises (straight leg): 4 sets x drop set
- Donkey calf raises (bent leg for soleus): 4 sets x drop set
- 1:2 bike intervals for 20 minutes
Saturday - Back, Abs
- Wide grip pull ups: 3 sets x 12 reps
- Wide grip pull downs: 3 sets x 12 reps
- Close grip pull downs: 3 sets x 12 reps
- Machine pull downs: 3 x dropset
- Crunches: 3 sets x 30 reps
- Ab rows: 3 sets x 30 reps
- Leg raises: 3 sets x 30 reps
Sunday - Rest
Interview with Tavi: CutAndJacked-Interview-Tavi-Castro