Workouts

5 Mass Building Back Workouts

Workout 1

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

Workout 2

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

Workout 3

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

Workout 4

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

Workout 5

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

• 15 seconds of high knees
• 15 plyo bench hops 
• 15 push-ups or modified push-ups- if you can't do regular push-ups 
• 15 jumping over the bench- if you can't jump over the bench then jump side to side.

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

Workout Routine: Elton Pinto Mota

Monday - Back

A.M.

• 25 mins long walk

P.M.

• Pull ups: 3 sets until failure - (Warm up)
• Barbell over rows: 4 sets heavy - 6-8 reps
• Lat pull downs: 4 sets light - 12 - 18 reps
• Hammer Strength One Arm Rows: 4 sets heavy - 6-8 reps
• Deadlifts: 4 sets - 2 sets heavy 6-8 reps and 2 sets light 12-18 reps

Tuesday - Chest

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

Wednesday - Cardio and Core

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

Thursday - Arms

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

Friday - Legs

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

Saturday - Shoulders

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

Sunday - Day off

Elton Pinto Mota interview:
cutandjacked.com/Elton-Pinto-Mota-Interview

Workout Routine: Ross Dickerson

Chest And Biceps

Chest

*Chest Warm up: Flat Bench Press: 3 sets x No Failure increasing weight each set

• Flat Bench Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Dumbbell Fly: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)
• Decline Dumbbell Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Cable Fly: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)

Biceps

*Bicep Warmup EZ Bar: No failure increasing weight each set

• EZ Bar: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Cable Rope Curls: 3 sets x 10-12 reps (Tempo: 1-1-4, Rest: 90 secs)

Quads And Hams

Quads

*Warmup Leg Extensions: 2 sets x No failure increasing weight each set. Squats: 2 sets x No failure increasing weight each set.

• Squats: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Leg press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Leg Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Hamstrings

*Warmup Leg Curls: 3 sets x No failure increasing weight each set.

• Deadlifts: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Leg Curls: 4 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Back And Triceps

Back

*Warmup Seated Row: 3 sets x No failure increasing weight each set.

• T-Bar Row: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Upper Back Row: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)
• Lateral Pull Down: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Single Arm Close Grip Pull Down: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Triceps

• Tricep Bench Dips: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Dumbbell Overhead Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)
• Tricep Cable Rope Extensions: 3 sets x 12 reps (Tempo: 1-1-4, Rest: 90 secs)

Shoulders

*Warmup Dumbbell Shoulder Press: 3 sets x No failure increasing weight each set.

• Arnold Press: 4 sets x 10 reps (Tempo: 2-1-2, Rest: 90 secs)
• Smith Machine Shoulder Press: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
• Lateral Raises: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
• Rear Delt Raises: 3 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)
• Smith Machine Shrugs: 4-5 sets x 12 reps (Tempo: 2-1-2, Rest: 90 secs)

Ross Dickerson interview: cutandjacked.com/Ross-Dickerson-Interview

Workout Routine: Joe Pitt

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:

Workout 1 – Back & Biceps

• Wide grip pull down: 4 sets x 10-12 reps
• T-bar rows: 4 sets x 10-12 reps
• Single arm dumbbell rows: 4 sets x 10-12 reps
• Seated cable rows: 3 sets x 10-12 reps
• EZ bar curls: 4 sets x 10-12 reps
• Seated alternating dumbbell curls: 4 sets x 10-12 reps
• Machine preacher curls: 2 sets x 10-12 reps

Workout 2 – Chest & Triceps

• Incline dumbbell press: 4 sets x 10-12 reps
• Decline bench press: 4 sets x 10-12 reps
• Flat dumbbell flies: 4 sets x 10-12 reps
• Pushdowns: 4 sets x 10-12 reps
• Overhead EZ bar extensions: 4 sets x 10-12 reps
• Machine dips: 2  sets x 10-12 reps

Workout 3 – Quadriceps & Hamstrings

• Squats: 4 sets x 10-12 reps
• Leg press: 4 sets x 10-12 reps
• Hack Squats: 4 sets x 10-12 reps
• Lying leg curls: 4 sets x 10-12 reps
• RDLs: 4 sets x 10-12 reps
• Walking lunges: 3 sets x 10-12 reps

Workout 4 – Shoulders & Calves

• Seated dumbbell press: 4 sets x 10-12 reps
• Upright row: 4 sets x 10-12 reps
• Side lateral raise: 4 sets x 10-12 reps
• Rear machine fly: 4 sets x 10-12 reps
• Standing calf raises: 4 sets x 10-12 reps
• Seated calf raises: 4 sets x 10-12 reps

Joe Pitt interview

Workout Routine: Quincy Winklaar

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

TRICEPS

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

BICEPS

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)

QUADS

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

CHEST

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

SHOULDERS

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

BACK

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

HAMSTRINGS

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

Traps

Dumbbell shrugs: 3-4 sets x 8-12 reps
Machine shrugs: 7 sets x 8-12 reps

REAR DELTS

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

CALVES

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.”

Day 1

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:

• Push ups
• Ring Chin Ups
• Body Weight Squats

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

• 10 x 60kg – 1 minute
• 5 x 85kg – 2 minutes
• 3 x100kg – 3 minutes
• 2 x 130kg – 3 minutes
• 1 x 150kg – 3 minutes
• 1 x 155kg – 3 minutes
• 1 x 160kg – 3 minutes
• 1 x 162.5kg – 3 minutes
• 1 x 165kg – 3 minutes

Cool Down: Trampoline

Jason gets a olympic sized trampoline and does various flips and twist for 10 minutes.

 Day 2

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.

1. Ring Dip – hold at top of dip motion; using gymnastics rings
2. Farmer Carry- stand still and hold kettle bells motionless by sides
3. L-Sit – From dip position raise legs to at least parallel to ground and hold; using parallettes
4. Bodyweight Squat – Hold at bottom of squat with thighs parallel to ground

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.

1. Front Squat with weight
2. Pull Ups
3. Decline Parallette Push Ups
   (with feet elevated, traditional push up off parallette bars)
4. Power Cleans
5. Knees to Elbows
   (hang from pull up bar with elbows at 90 degrees
   and pull knees up to touch elbows)

 Day 3

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.

 Day 4

• Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
• Warm Up #2: Body Weight Squats - 20 reps with no weight

Workout: Front Squats with weight

Jason will do 5 sets of 5 reps with about 90 seconds of rest in between sets.

• 5 x 80kg – 90 seconds
• 5 x 80kg – 90 seconds
• 5 x 80kg – 90 seconds
• 5 x 80kg – 90 seconds
• 5 x 80kg – 90 seconds

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.

 Day 5

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.

1. 7-Meter Fat Rope Climbs Reps – 5 (Body Weight)
2. Front Squats Reps – 5 (85kg)
3. Ball Slams Reps – 5 (12.5kg)
4. 15-Meter Rope Pulls Reps – 10 (40kg)
5. Bench Press Reps – 10 (80kg)
6. Ball Slams Reps – 10 (12.5kg)
7. Pull Ups Reps – 15 (Body Weight)
8. Dips Reps – 15 (Body Weight)
9. Ball Slams Reps – 15 (10kg)
10. Resisted Fat Rope Pulls Reps -20 (no weights)
11. Smashes Reps – 20 (no weights)

Jason’s Time: 23:53

 Day 6

Any sport or activity (training the aerobic energy pathway) that lasts for over 60 minutes.
Jason goes for a run in the mountains often.

 Day 7

Rest

Workout Routine: Chad Hollmer

Upper Body Power

• Bent Row: 3 sets x 5,5,3 reps
• Weighted Pull-Up: 3 sets x 5 reps
• Incline Dumbbell Press: 3 sets x 6 reps
• Weighted Dips: 3 sets x 6 reps
• Shoulder Press: 3 sets x 5 reps
• Upright Rows: 3 sets x 6 reps
• Shrugs: 3 sets x 4 reps
• Barbell Curl: 3 sets x 6 reps
• Skull Crusher: 3 sets x 6 reps

Lower Body Power

• Hip Flexion/Extension: 3 sets x 10 reps
• Barbell Squat: 3 sets x 5,3,3 reps
• Hack Squat: 3 sets x 6 reps
• Sumo Deadlift: 3 sets x 5 reps
• Leg Extension: 3 sets x 8 reps
• Dumbbell Romanian Deadlift: 3 sets x 8 reps
• Donkey Calf Raises: 3 sets x 8 reps
• Seated Calf Raises: 2 sets x 8 reps

Rest Day -  Hiit for 10 minutes on a sprint bike (15 seconds, 45 recovery)

Hypertrophy: Back and Shoulder

• Pull Ups: 50 total (however many sets it takes me)
• Smith Machine Barbell Row: 5 sets x 3 reps
• T-Bar Row: 3 sets x 8 reps
• Close Grip Pulldown: 3 sets x 12,15,20 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Dumbbell Front Raise Superset Lateral Raise: 3 sets x 12 reps
• Rear Cable Flies: 3 sets x 10 reps
• Back Extension: 3 sets x Failure

Hypertrophy: Legs

• Leg Extension: 3 sets x 15 reps (very light)
• Squat: 5 sets x 3 reps
• Leg Press: 3 sets x 12 reps
• Barbell Deadlift: 3 sets x 8 reps
• Lying Hamstring Curl: 3 sets x 12 reps
• Seated Hamstring Curl Superset Leg Extension: 3 sets x 10 reps
• Seated Calf Superset Standing Bodyweight Calf Raise: 3 sets x 15 reps
• Standing Calves Press: 2 sets x 20 reps

Hypertrophy: Chest and Arms

• Cable Fly: 3 sets x 12 reps (Very Light to get some blood flow to chest area)
• Smith Machine Incline: 5 sets x 5 reps
• Hammer Strength Press: 3 sets x 12 reps
• Incline Dumbbell Flyes: 3 sets x 8 reps
• Kneeling Svend Press: 3 sets x 8 reps
• Ez Bar Curl: 3 sets x 12 reps
• Straight Bar Pushdown: 3 sets x 8 reps
• Seated Incline Dumbbell Curl: 3 sets x 10 reps
• Single Arm Cable Kickback: 2 sets x 12 reps
• Cable Curl: 3 sets x 15 reps
• Rope Pulldown: 4 sets x 10 reps

Chad Hollmer interview

5 Workouts for Hard Core Abdominals

Workout 1

• Cable Crunches: 3 sets x 8-12 reps 30-45 Sec Rest
• Body weight Side Bends: 3 sets x 12 reps on each side 30 Sec Rest
• Crunches: 3 sets x 12  reps 30 Sec Rest
• Seated Leg Tucks: 3 sets x 12-15 reps 45 Sec Rest

Workout 2

• Seated Barbell Twists: 3 sets x 8-12 on each side 30 Sec Rest
• Air Bike Crunches: 3 sets x 12  reps 30-45 Sec Rest
• Crunches Hands Over Head: 3 sets x 12-15  reps 30 Sec Rest
• Flat Bench Lying Leg Raises: 3 sets x reps 8  30 Sec Rest

Workout 3

• Frog Sit Ups: 3 sets x 12-15 reps 30 Sec Rest
• Jack Knife Sit Ups: 3 sets x 12-15 reps 30 Sec Rest
• Oblique Crunches on the Floor: 3 sets x 12 reps 30 Sec Rest
• Reverse Crunch: 3 sets x 12 reps 30 Sec Rest

Workout 4

• Russian Twist: 3 sets x 12-15 reps 30 Sec Rest
• Ab Crunch Machine: 3 sets x 8-12 reps 30-45 Sec Rest
• Barbell Side Bends: 3 sets x 8 reps on each side 30 sec rest
• Crunch- Legs on Exercise Ball: 3 sets x 8-12 reps 30 Sec Rest

Workout 5

• Decline Crunch: 3 sets x 8-12 reps 30-45 Sec Rest
• Dumbbell Side Bends: 3 sets x 8 reps on each side 30 Sec Rest
• Exercise Ball Crunch: 3 sets x 12-15 reps 30 Sec Rest
• Leg Pull-in: 3 sets x 12 reps 30 Sec Rest

5 Mass Building Shoulder Workouts

Workout 1

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

Workout 2

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

Workout 3

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

Workout 4

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

Workout 5

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