Workouts

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Get free workouts straight from your favourite male and female fitness models, bodybuilders and athletes.

Posted 01 January 2017 by Alex Stuart

5 Mass Building


Back Workouts

5 Mass Building Back Workouts

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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

Posted 14 August 2019 by CutAndJacked.com

Oldschool Workout:


Danny Padilla Biceps Workout

danny padilla bicep workout scr1.jpg

  • Dumbbell Curls: 5 Sets x 6-8 reps
  • Dumbell Concentration Curls: 4 Sets x 10 reps
  • Incline Dumbbell Curls: 4 Sets x 8-10 reps
  • Standing barbell curls: 4 Sets x 8-10 reps

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Posted 29 July 2019 by CutAndJacked.com

Lou Ferrigno Oldschool


Biceps Workout

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  • Barbell Preacher Curls: 4 Sets x 8-10 reps
  • Incline Dumbbell Curls: 4 Sets x 8-10 reps
  • Dumbell Concentration Curls: 4 Sets x 8-10 reps
Posted 26 July 2019 by CutAndJacked.com

Arnold Schwarzenegger


Chest Workout

Arnold Schwarzenegger chest workout scr1.jpg

  • Incline Barbell Presses: 5 Sets x 8-10 reps
  • Bench Presses: 5 Sets x 8-10 reps
  • Flat-Bench Flyes: 5 Sets x 8-10 reps
  • Cable Crossovers: 5 Sets x 10-15 reps
Posted 10 January 2019 by Sergio Oliva

Workout: Sergio Oliva


Bicep Workout

Segio Oliva bicep workout scr1.jpg

  • Barbell Curls: 6 sets x 8 reps
  • EZ-Curl Bar Preacher Curls: 6 sets x 8 reps
  • Dumbbell Preacher Curls: 6 sets x 8 reps
  • Dumbbell Concentration Curls: 4 sets x 8 Reps
Posted 29 October 2017 by Obi Obadike

Workout: Cardio Circuit


By Obi Obadike

"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.

Obi Obadike fb workout scr1.jpg

For more of Obi visit: www.obiobadike.com

Posted 16 February 2015 by CutAndJacked.com

Workout Routine:


Elton Pinto Mota

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

Posted 13 February 2015 by CutAndJacked.com

Workout Routine:


Ross Dickerson

Workout Routine: Ross Dickerson

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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

Posted 09 February 2015 by CutAndJacked.com

Workout Routine:


Joe Pitt

Workout Routine: Joe Pitt

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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

Posted 23 January 2015 by CutAndJacked.com

Workout Routine:


Quincy Winklaar

Workout Routine: Quincy Winklaar

winklaar scr1.jpg

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

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