Get free workouts straight from your favourite male and female fitness models, bodybuilders and athletes.
Bent Over Barbell Rows: 3 sets x 6-8 reps
Seated Cable Rows: 3 sets x 8-12 reps
V-Bar Pull-Downs: 3 sets x 12 reps
Barbell Shrugs: 3 sets x 6-8 reps
Hyperextensions: 3 sets x 12 reps
Bent Over 2 Dumbbell Row: 3 sets x 8-12 reps
Reverse Grip Bent Over Row: 3 sets x 6-8 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
Dumbbell Shrug: 3 sets x 8-12 reps
Stiff Legged Good Morning: 3 sets x 12-15 reps
Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Underhand Cable Pull-Downs: 3 sets x 8 reps
Bent Over 2 Dumbbell Row with Palms In: 3 sets x 12 reps
Barbell Shrug Behind the Back: 3 sets x 12 reps
Stiff Legged Barbell Deadlifts: 3 sets x 8 reps
Full Range of Motion Lat Pull-Down: 3 sets x 8-12 reps
Close Grip Front Lat Pull-Down: 3 sets x 12 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Upright Barbell Rows: 3 sets x 8-12 reps
Hyperextensions: 3 sets x 8 reps
Bent Over Barbell Row: 3 sets x 8 reps
V-Bar Pull-Down: 3 sets x 8 reps
One Arm Dumbbell Row: 3 sets x 8-12 reps
Wide Grip Lat Pull-Down: 3 sets x 8-12 reps
Barbell Shrug Behind the Back: 3 sets x 8-12 reps
Stiff Legged Good Mornings: 3 sets x 8 reps
"Try this cardio circuit ladies! And guys" - Obi Obadike
Some of them I did more or less than 15 but you get the workout. This will kick your butt cardio wise.
Do this all in 60 seconds for one circuit. If you do 3 circuits of this you will increase your endurance, raise your heart rate, work your core, build your legs and work your shoulders and triceps/arms.
For more of Obi visit: www.obiobadike.com
A.M.
P.M.
A.M.
Swimming 45 mins
P.M.
Benchpress: 4 sets heavy plus - 6-8 reps a warm up set
Incline barbell bench press: 3 super sets
Decline machine press: 3 sets heavy 6-8 reps
Machine flies: 2 sets heavy 6-8 reps
Cable flies: 2 super sets
Push ups and deeps: 3 sets each until failure
A.M.
Cable crunches: 2 sets till failure
Leg raising: 2 sets til failure
120 sit ups twice
Plank for 40 seconds twice
Cardio: 6 rounds of boxing pad work 2 minutes per round
P.M.
Barbell curls: 2 sets light until failure 12-18 reps
Tricep push downs: 2 sets light until failure 12-18 reps
French curls standing up: 3 super sets
Seated overhead triceps extensions: 3 super sets
P.M.
Legs extensions: 6 sets heavy 6-8 reps
Leg press: 3 sets heavy 6-8 reps
Lying leg curl: 4 heavy sets 6-8 reps
Squats: 2 heavy sets 6-8reps, 2 light sets 12-18 reps
Walking lunges: moderate weight 2 sets until failure
A.M.
35 mins long walk
P.M.
Seated dumbbells side raises: 5 sets light 12-18 reps
Dumbbell shoulder press: 3 sets heavy 6-8 reps
Barbell shrugs: 4 sets light 12-18 reps
Barbell military press: 3 sets light 12-18 reps
Elton Pinto Mota interview:
cutandjacked.com/Elton-Pinto-Mota-Interview
Chest
*Chest Warm up: Flat Bench Press: 3 sets x No Failure increasing weight each set
Biceps
*Bicep Warmup EZ Bar: No failure increasing weight each set
Quads
*Warmup Leg Extensions: 2 sets x No failure increasing weight each set. Squats: 2 sets x No failure increasing weight each set.
Hamstrings
*Warmup Leg Curls: 3 sets x No failure increasing weight each set.
Back
*Warmup Seated Row: 3 sets x No failure increasing weight each set.
Triceps
*Warmup Dumbbell Shoulder Press: 3 sets x No failure increasing weight each set.
Ross Dickerson interview: cutandjacked.com/Ross-Dickerson-Interview
I’m coached by Neil “Yoda” Hill so I follow the training method created by Neil Y3T which is crazy and based on a 3 week rotation split. A typical Y3T Week 1 Split:
Monday: Quads & Glutes
Tuesday: Chest & Calves
Wednesday: Back & Abs
Thursday: Arms & Calves
Friday: Hams and Glutes
Saturday: Shoulders, Abs & Calves
Sunday: OFF
SAMPLE EXERCISES & REP RANGES
Close-grip bench press: 3-4 sets x 8-12 reps
Weighted or machine dip: 3 sets x 8-12 reps
Overhead cable extension: 7 sets x 8-12 reps
Skull crushers: 7 sets x 8-12 reps
Alternate dumbbell curls: 3-4 sets x 8-12 reps
Machine preacher curl: 3 sets x 8-12 reps
EZ-bar curl: 7 sets x 8-12 reps (rest 30-45 seconds between sets while sipping water)
Leg extensions: 3-4 sets x 8-15 reps
Squats: 4 sets x 8-12 reps
Hack squat or leg press: 3 sets x 8-15 reps
Leg extension or leg press: 7 sets x 8-15 reps
Incline dumbbell press: 3-4 sets x 8-12 reps
Incline dumbbell flye: 3 sets x 8-12 reps
Flat Hammer or dumbbell press: 3 sets x 8-12 reps
Pec deck or cable crossover: 7 sets x 8-12 reps
Seated dumbbell press: 4 sets x 8-12 reps
Barbell or dumbbell front raise: 3 sets x 8-12 reps
Dumbbell lateral raise: 3 sets x 8-12 reps
Lateral raise machine: 7 sets x 8-12 reps
Warm-up:
Neutral-grip chin-ups: 3 sets x failure
Wide-grip pulldowns: 3 sets x 8-12 reps
Barbell row: 3 sets x 8-12 reps
Hammer Strength row: 3 sets x 8-12 reps
Machine or cable pullover: 7 sets x 8-15 reps
Lying leg curls: 3-4 sets x 10-15 reps
Stiff-leg deadlift: 3-4 sets x 10-12 reps
Single leg curl: 3-4 sets x 10-15 reps each leg
Seated leg curls: 7 sets x 10-15 reps
Dumbbell shrugs: 3-4 sets x 8-12 reps
Machine shrugs: 7 sets x 8-12 reps
Dumbbell rear lateral raise: 3-4 sets x 12-15 reps
Reverse pec flye or cable: 7 sets x 12-15 reps
Rear laterals: 7 sets x 12-15 reps
Standing calf raise: 4 sets x 10-12 reps
Seated calf raise: 4 sets x 15-20 reps
Leg press or calf sled raise: 7 sets x 10-12 reps
Quincy Winklaar interview: cutandjacked.com/Interview-Quincy-Winklaar
Jason is not in attempts to bulk up what so ever. His focus is to stay quick, athletic, and agile. His workouts mirror that. He talks about how speed/quickness is what he focusses on during his workouts. He starts nearly everyday out with a warm up of rowing then coninues onto the rest of his training. “If I’m doing a pushup, I go down slowly and, bang, push up.”
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Pyramid Circuit
There are 3 exercises and he will start out with 1 rep per exercise. The 2nd round he will go 2 reps then so on and so forth until round 5. Then on round 6 he will decrease back to 4 reps then 3 reps until he gets back to 1 rep per round and that is how he finishes the warmup.
Exercises:
Workout: Dead-lift
He will do 9 sets with 1-3 minutes of rest in between sets. He starts out at 35% of his working max and increases the weight each round while decreasing the reps. By the 5th set he is only doing 1 rep per set. Here are his actual numbers.
Reps x weight x rest
Cool Down: Trampoline
Jason gets a olympic sized trampoline and does various flips and twist for 10 minutes.
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Static Hold Circuit
30 seconds of each exercise. 10 second rest between exercises. 4 rounds of each.
Workout: “Big 5 55″
He calls it this because he will do 55 reps of 5 different exercises. Ideally it is a continuos circuit with no rest. If you cannot do that then just decide to make a set amount of time to rest between each exercise. Start out the first round with 10 reps. The following round is 9 and so on until you finish with the round of 1 rep.
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Workout: Interval rowing
There will be 6 rounds of rowing of a sprint to 500m. After reaching the distance at a sprint he keeps a working resting pace for 3 minutes. If you need to get up, walk around, and get a drink of water that is fine. Just make sure you are in continuous movement for the entire 3 minutes.
Again do 6 rounds of that.
Cool Down: A farmer’s carry of two kettlebells (30kgs) for 500m.
No set time just as quick as possible.
Workout: Front Squats with weight
Jason will do 5 sets of 5 reps with about 90 seconds of rest in between sets.
Cool Down: 200 pushups. However he does it as a ladder technique. 13 ladders with an extra 5 reps at the end. The way you perform this is by doing it with a partner. Partner does one, Jason does one. Partner does 2, Jason does 2 then so on an so forth. The only resting time is the time that your partner is doing their work. If you’re doing it by yourself then just count what your “partner” would be doing.
Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Alternate between Bear Crawls
and Crab Walks for 15 meters, for 5 rounds each.
Workout: Cumulative Movements
Complete one set of 11 exercises (below), done as quickly as
possible with as little rest as you can manage.
Must complete all repetitions before moving to the next exercise.
Jason’s Time: 23:53
Any sport or activity (training the aerobic energy pathway) that lasts for over 60 minutes.
Jason goes for a run in the mountains often.
Rest
Barbell Shoulder Press: 3 sets x 4-6 reps
One Arm Side Laterals: 3 sets x 12 reps
Front Plate Raise: 3 sets x 12 reps hold plate at the top for 3 sec
Lying Rear Delt Raises: 3 sets x 15 reps
Seated Side Laterals: 3 sets x 8-12 reps
Push Press: 3 sets x 4-6 reps
Reverse Flys: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 15 reps
Seated Bent Over Rear Delt Raise: 3 sets x 8-12 reps
Dumbbell Shoulder Press: 3 sets x 4-6 reps
Standing Low Pulley Deltoid Raise: 3 sets x 8-12 reps
Barbell Rear Delt Rows: 3 sets x 12 reps
Arnold Press: 3 sets x 6-8 reps
Bent Over Low Pulley Side Laterals: 3 sets x 8-12 reps
Laterals Lying One Arm Lateral Raises: 3 sets x 10 reps with each arm
Front Dumbbell Raise: 3 sets x 12 reps
One Arm Side Laterals: 3 sets x 8 reps with 3 sec hold at the top
Standing Military Press: 3 sets x 6-8 reps
Reverse Flys: 3 sets x 8-12 reps
Side Lateral Raises: 3 sets x 15 reps