Workouts

 

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 05 March 2020 by CutAndJacked.com

Intense Quick Home Chest Workout


(No Equipment Needed)

Published: Mar 5th 2020

Beginners note: If you struggle with pushups and need to make this workout easier this can be done on your knees.

Advanced note: If you want to make this workout much more difficult slow down each rep (3 seconds on the way down and 3 seconds on the way up)

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  • 1. Regular Pushups: 5 sets (30 seconds rest between sets) - 12, 10, 10, 8, 6 reps

1 minute 30 seconds rest between exercise

  • 2. Wide Pushups: 4 sets (30 seconds rest between sets) - 10, 10, 8, 6 reps

1 minute 30 seconds rest between exercise

  • 3. Close Grip/Diamond Pushups: 3 sets (30 seconds rest between sets) - 10, 8, 6

Enjoy.

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Posted 04 March 2020 by

Workout: Henry Cavill


Full-Body Workout

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  1. 2 x Olympic Clean And Press + 5x Kettlebell Squat @ 70% body weight
    (One combo every 30 seconds for 5 minutes)
     
  2. 2 x Two-hand kettlebell clean and squat
    (One combo every 30 seconds for 5 minutes.)
     
  3. Squats: 100 
    (Body-weight, break into sets of 25 if you need to)
     
  4. Box Step-up: 3 sets of 15 reps 
     
  5. Deck Squats: 3 sets of 15 reps 
     
  6. 20x Frog Hops + 40m Bear Crawl
    (Do 4 rounds of this combo, rest 2 minutes between sets)
     
  7. Man-Makers: 3 sets 20 reps
    (with dumbbells)
     
  8. Sit-ups: 3 sets of 20 reps

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Posted 14 February 2020 by CutAndJacked.com

Oldschool Workout: Sergio


Oliva Triceps Workout

Published: Feb 13th 2020

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  • Standing Barbell Tricep extensions: 6 Sets x 8 Reps
  • Pulley Pushdowns: 6 Sets x 8 Reps
  • Pulley Kickbacks: 6 Sets x 8 Reps
Posted 10 February 2020 by CutAndJacked.com

Oldschool: Arnold Schwarzenegger


Shoulders Workout

Published: Feb 10th 2020

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  • Seated Press Behind the Neck:
    Sets 4-5 x reps 8-10
    -
  • Arnold Dumbbell Presses: 
    Sets 4-5 x reps 8-10
    -
  • Dumbbell Side Laterals: 
    Sets 4-5 x reps 8-10
    -
  • Seated Dumbbell Bent Laterals: 
    Sets 4-5 x reps 8-10
    -
  • Cable Side Laterals: 
    Sets 4-5 x reps 8-10

The New Encyclopedia of Modern Bodybuilding by Arnold Arnold Schwarzenegger

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book—a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding.” 

Posted 27 August 2019 by CutAndJacked.com

Arnold Schwarzeneggers


Intense Back Workout

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  • Wide-Grip Front Chins: 4-5 Sets x 8-10 reps
  • Lat Pulldowns Behind the Neck: 4-5 Sets x 8-10 reps
  • Barbell Bentover Rows: 4-5 Sets x 8-10 reps
  • T-Bar Rows: 4-5 Sets x 8-10 reps
  • Seated Pulley Rows: 4-5 Sets x 8-10 reps

Arnold Schwarzenegger back workout scr1.jpg

Posted 21 August 2019 by CutAndJacked.com

Workout: The Legendary


Tom Platz Legs Workout

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Squats: 8-10 Sets x 5-20* reps
( * = Pyramidded, weight on bar increased and number of reps decreased)

Machine Hack-Squats: 5 Sets x 10-15 reps

Leg Extensions: 5-8 Sets x 10-15 reps

Lying Leg Curls: 6-10 Sets x 10-15 reps

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Posted 14 August 2019 by CutAndJacked.com

Oldschool Workout:


Danny Padilla Biceps Workout

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  • 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

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