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Posted 13 November 2014 by CutAndJacked.com

Workout Routine:


Viktor Simkin

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Day 1 :

AM

  • Behind neck shoulder press: 18-12-8-6
  • Seated shoulder press: 12-10-8  (super set with) front cable raise 3*12
  • Single hand dumbell lateral raise: 3*12 (super set with) single hand cable lateral raise 3*15
  • Barbell shrugs: 18-15-12
  • ABS (hanging leg raises): to failure 
  • Cardio (elliptical): 35 mins with intervals

 

PM

  • Bicep barbell curls: 12-10-8-6
  • Close grip bench press: 15-12-10-8
  • Preacher bicep curls: 12-10-8 (superset with) horizontal cable triceps extension 15-12-10
  • Cable bicep curls: 15-12-10-8 (superset with) triceps push down 18-15-12-10
  • Seated forearm: 3*25
  • Cardio (treadmill): 30 min fast walking on 9% incline 

 

Day 2 :

AM:

  • Hack squat close feet: 18-15-12-10
  • Seated leg press machine close feet: 15-12-10 (superset with) seated leg extension toy out 3*15
  • Free weight leg press wide feet: 15-12-10 (superset with) seated leg extension toy in 3*15
  • Seated calf raise: 20-15-10
  • Donkey calf raise: 3* more than 40 reps

PM:

  • Seated chest press: 18-12-10-8
  • Incline dumbbell press: 12-10-8 (superset with) incline dumbbell fly 3*18
  • Decline dumbbell press: 3*12 (superset with) cable cross over 3*20
  • Pushups parallel grip: 3*to failure 
  • ABS (hanging leg raises): to failure

 

Day 3:

AM:

  • Stiff leg deadlift: 25-20-15-10
  • Lying leg curl: 25-20-15 (superset with) seated leg curl 3*25
  • Hip adduction: 50-40-30 (superset with) barbell CC squat 3*15
  • Glute kick back machine: 3*50
  • Hyper extension: 3*25
  • Cardio (elliptical): 35 min INTERVAL

 

PM:

  • Reverse grip barbell row: 18-15-12-10
  • T-bar close grip: 12-10-8 (superset with) close grip lat pull down 12-10-8
  • Seated row reverse grip: 12-10-8 (superset with) wide grip lat pull down 3*12
  • Dumbbell row: 3*15
  • Side plank: 3*25
  • Cardio (stationary bike): 30 mins with intervals

Victor Simkin interview

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