Workouts

Workout Routine: Charlene Gilbert

3 days on one day off, two on one off.

Sundays: Quads

• Warm up 10 minute upright bike
• Warm up set squats 15-20 reps
• 6 sets increasing weight ranging from 12 reps to 1
• 1 set but outs
• Leg extension 4 sets with applied pressure from spot
• Leg press 4 sets with last set being a drop set to the sled
• 10 minutes step mill

• Monday: chest/arms no cardio

• Warm up 10 minutes on the treadmill
• Standing heavy barbell curls 4 sets 8-10 reps
• Cable flys 4 sets 12-15 reps
• Super set with tricep rope pull downs 4 sets 12-15 reps
• Machine preacher curls 4 sets 10-12 reps
• Bent arm tricep push downs 4 sets 10-12 reps
• Super set band kickbacks to failure
• Peck deck 4 sets 12-15 reps
• Cable rope curls 4 sets 10-12 reps

Tuesday: Delts cardio (spin 60 minutes)

• Warm up 10 minutes rotator cuff exercises
• Smith machine incline press 4 sets 8-10 reps
• Dumbbell lateral raises 4 sets 10-12 reps
• Super set front plate raises 8-10 reps
• Posterior delt cable fly 4 sets 12-15 reps
• Seated single arm dumbbell press 4 sets 8-10 reps a side
• Rear delt face pulls 4 sets 12-15 reps
• Reverse peck deck 4 sets 12-15 reps
• 1 set run the rack laterals with 4 drops

Wednesday: No lifting just cardio

• Treadmill HIIT
• 5 minute warm up
• Tabatta set of wind sprints
• 4 minutes steady state doing 12 burpies on the minute
• Repeat 4 times
• 5 minute cool down

Thursday: Glutes and hams (35 minutes step mill)

• 35 minute step mill to warm up steady state
• Dead lifts 6 sets first set warm up 4 working sets ranging between 10-12 last set 3/4 weight burn out
• Weighted bridges 4 sets 15-20 reps
• Lying curls 4 sets with emphasis on negatives 15-20 reps
• Glute kickbacks 4 sets 15-20 reps
• Seated curl 4 sets 8-10 reps

Friday : Back (spin 40 minutes)

• Warm up is spin with rotator cuff exercises
• Wide grip lat pull down 5 sets first set is warm up 4 working sets 8-10 reps
• Plate loaded machine row single arm 4 sets 10-12 reps
• Narrow grip lat pull downs 4 sets 10-12 reps
• Under hand cable rows super set high rope pull backs 4 sets 15-20 reps
• Single arm dumbbell rows 4 sets 10-12 reps
• Smith machine rows 4 sets each to failure

Saturday: no lifting just cardio (35 minutes step mill)

• 0-5 minutes warm up increasing speed every minute to steady state
• 5-10 minutes moderate intensity 12 tuck jumps on the minute
• 10-12 minutes high intensity
• 12-15 minutes low intensity
• 15-25 minutes 30sec high intensity 30sec low intensity
• 25-30 minutes moderate intensity 12 tuck jumps on the minute
• 30-33 minutes low intensity
• 33-35 cool down

Charlene Gilbert Interview

• Squats: 12-15 reps 4 sets 70kg
• Pull-ups: 12-15 reps x 4 sets Body weight
•  
• Reverse lunges: 12-15 reps x 4 sets 50kg
• Incline dumbbell chest press: 12-15 reps x 4 sets 18kg
•  
• Lying hamstring curl: 12-15 reps x 4 sets 45kg
• Lateral raises: 12-15 reps x 4 sets 8kg
•  
• Calf raises: 12-15 reps x 4 sets 65kg
• Hanging leg raises: 12-reps x 4 sets

Laura Madge interview

Dwayne Johnson 'Hercules' Arms Workout

Biceps

Tri set - 4 x 12 reps each

- Preacher curl with EZ curl bar

- Standing barbell curl with EZ bar

- Dumbbell curl

Triceps

Tri Set - 4 x 12 reps each

- Rope push down

- Rope overhead tricep extensions

- Tricep dips to failure

Dwayne Johnson 'Hercules' Chest Workout

Incline Barbell Bench Press:
4 sets x 12, 10, 8, 6 reps

Flat Bench Dumbbell Press:
4 sets x 12 reps

Incline Hammer Strength Press ( Alternating arms start with arms extended):
4 sets x 12 reps

Cable crossover supersets with dips:
3 sets x 15 reps dips to failure.

• Dwayne Johnson 'Hercules' Back Workout
• Dwayne Johnson 'Hercules' Arms workout

Dwayne Johnson 'Hercules' Back Workout

• PULL-UPS: 4 sets x to failure.
• ONE ARM DUMBBELL ROW: 4 sets x 12, 10, 8, 8 reps.
• HAMMER STRENGTH TWO ARM ROW: 4 sets x 10 reps.
• CLOSE GRIP PULLDOWN: 3 sets x 12 reps.
• CABLE ROW: 3 sets x 12 reps with double drop set on every set.
• ROPE PULLOVERS: Super set with rope high row 3 sets x 15 - 15 reps.
• DUMBBELL SHRUGS: 4 sets x 12 reps 15 sec hold on last rep of each set.

• Dwayne Johnson 'Hercules' chest workout

Day 1: Hamstrings, Glutes

• Back Squat:  5 sets, Drop Sets 6 reps, 120 secs rest
• Sumo Deadlift: 5 sets, 8 reps, Superset
• Lying Leg Curl: 5 sets, 12 reps, 120 secs rest
• Barbell Hip Thrusters: 4 sets, 10 reps, Superset
• Bodyweight Hip Thrusters: 4 sets, 20 reps, 90 secs rest
• Stretching

Day 2: Back, Biceps

• Deadlift: 3 sets, 8 reps, 60 secs rest
• Chin Up: 4 sets, max reps – last rep 8 secs eccentric phase, 120 secs rest
• T-Bar Row Close Grip: 5 sets, 6-6 Drop sets, superset
• Lat Pull Down Wide Grip: 5 sets, 10 reps, 120 secs rest
• Chin Up: 1 set, max reps-last rep 8 secs eccentric phase,
• EZ Bar Preacher Curl: 4 sets, 6 reps, superset
• Zottman Curl: 4 sets, 10 reps, 90 secs rest
• Stretching

Day 3: Chest, Triceps and abs

• Incline Dumbbell Chest Press: 5 sets, 6-6 Drop sets,120 secs rest
• Cable Cross Over: 5 sets, 8 reps, superset
• Skull Crushers: 5 sets, 10 reps, 120 secs rest
• Dips: 4 sets, 12 reps
• Cable Bar Triceps Extension: 4 sets, 6-6 Drop sets
• TRX Jacknife: 4 sets, 12 reps, 120 secs rest

Day 4: Quads, glutes and Abs

• Hack Squat: 5 sets, 6-6 Drop sets, superset
• Jump High Step Up: 5 sets, 6 reps each leg, Explosive, 120 secs rest
• Leg Extension: 5 sets, 6-6 Drop sets, superset
• Barbell Hip Thrusters Wide Stand: 5 sets, 12 reps, 120 secs rest
• Hanging Leg Raises: 6 sets, 10 reps, superset
• GHD Sit-Ups: 6 sets, 20 reps, 60 secs rest

Day 5: Shoulders

• Smith Machine Shoulders Presses: 6 sets, 8 reps, 120 secs rest
• Arnold Presses: 4 sets, 6 reps, superset
• Cable Back Flyes: 4 sets, 10 reps, 90 secs rest
• Dumbbell Lateral Raises: 4 sets, 75 secs rest
• Cable Bar Front Raises: 4 sets, 12 reps,
• Plate Side Crunches: 4 sets, 8-10 reps each side, 60 secs rest

Day 6: Rest

Emilie Provencher interview

Monday: Chest

• Cable fly: 20/15/10/15/20 reps. 
• Incline dumbbell chest press: 12/10/8/6 
• Hammer strength wide press: 15/15/15/15
• Flat dumbbell fly: 15/15/15/15
• Hammer strength iso press (single arm): 15/15/15

Tuesday: Legs

• Squats OR Sumo Dead-lifts: 15/12/10/8/6 
• Squat Press: 15/15/15
• Leg Curls: 10/10/10
• Leg Extensions: 15/15/15

SUPER-SET

• Lunges (body-weight): 30/30/30
• Weight Calve Raises: 15/15/15/15/15

Wednesday: Back 

• Weighted Chin Ups: 12/12/12
• Barbell Bent-over Row (Reverse grip): 15/15/15
• Cable pull-down: 15/12/10
• Hammer Strength Pull (single arm): 15/15/15
• Cable row: 15/12/10

Thursday: Chest/Triceps

• Cable fly (flat): 20/15/10/15/20
• Weighted Dips: 15/15/15/15
• Hammer strength decline press: 15/15/15/15
• Machine Pec-deck: 20/15/10/15/20
• Tricep pull-down (double rope): 15/15/15
• Tricep pull-down (single rope): 15/15/15

Friday: Biceps

• Dumbbell bicep curls: 3 sets 8/8/6/6/5/5
• EZ Bar curl: 12/12/12
• Cable Rope Curl (hammer grip): 15/15/15
• Machine Preacher Curl: 15/12/10/12/15
• Single arm cable curl: 15/15/15

Saturday: Chest

• Cable Fly: 20/15/12/15/20
• Barbell Bench Press (Flat): 12/10/8/6
• Dumbbell incline fly: 15/15/15/15
• Hammer strength Incline Press (Single arm): 15/15/15/15

Interview with Brian Choi: www.cutandjacked.com/CutAndJacked-Interview-Brian-Choi

Monday: Shoulders and Traps

• Military Press behind the neck: 4 Sets of 8 repetitions (heavy weight)
• Lateral dumbbell raises: 3 Sets of 15 repetitions (moderate weight)
• Front dumbbell raises: 3 Sets of 18 repetitions (moderate weight)
• Rear cable raises: 4 sets of 20 repetitions (light weight)
• Dumbbell shrugs (traps): 4 Sets of 12 repetitions (heavy weight)

Tuesday: Back, Triceps, Back

• Chin-ups: 5 sets of 10 repetitions (bodyweight)
• Barbell Rack Rows large grip: 4 sets of 12 repetitions (heavy weight)
• Alternating Dumbbell Rows: 4 sets of 15 repetitions (heavy weight)
• Deadlifts: 4 sets of 8 repetitions (heavy weight) 2 minutes of rest
• Standing Cable Push-Down: 4 sets of 25 repetitions (moderate weight)
• Seated Double Dumbbell Overhead Extension: 5 sets of 12 repetitions (moderate weight)

Wednesday: Chest and Biceps

• Bench Press: 4 sets of 8 repetitions (heavy weight)
• Incline Dumbbell Press: 4 sets of 12 repetitions (heavy weight)
• Pec Deck: 4 sets of 12 repetitions (heavy weight)
• High Cable Flyes: 6 sets of 25 repetitions (light weight)
• EZ bar curl large grip: 3 sets of 12 repetitions (heavy weight)
• Seated Dumbbell Curls: 4 sets of 15 repetitions (moderate weight)

Thursday: Legs and Calves

• Squat Machine: 4 sets of 8 repetitions (extremely heavy weight)
• Lunges with Dumbbells: 4 sets of 15 repetitions (moderate weight)
• Lying Leg Curls: 4 sets of 20 repetitions (moderate weight)
• Leg Extension: 4 sets of 25 repetitions (light weight)
• Seated Calf Raises: 4 sets of 30 repetitions (light weight)

Friday: Cardio

• HIIT Session (20 minutes)
• And I start over the whole routine again (Saturday-> Shoulders, Sunday Back and Triceps etc)
• My workouts are usually very intense, I just get an average rest of 30 seconds between sets for every muscle group. I train Abs every single day after Weightlifting, I change Exercises and intensities everyday.
• After each Workout I do an average of 30 minutes LISS cardio training.
• I usually don’t have rest days, I use them to do HIIT cardio.

Interview with Eric Leto: www.cutandjacked.com/CutAndJacked-Interview-Eric-Leto

Workout Routine: Samuel Dixon

Right now I am on a three day split routine. Some of you guys may wonder why only three day split? Well I normally train 6 times a week so basically this method allows me to do my whole body 2 times a week, which is a great pace for results. The more you can train your muscle while giving it the proper amount of rest, the better results you will be getting.

Day 1 - Monday and Friday: Back, chest, calves

• Wide grip lat pulldowns: 6 sets x 6 reps
• Incline machine chest press/ flat bench dumbbell fly: 5 sets x 10 reps
• Leg press calf raise: 6 sets x 20 reps
• Bent over dumbbell row: 4 sets x 10 reps
• Flat bench press 1 1/2 motion: 4 sets x 12 reps
• Cable spider rows: 4 sets x 12 reps
• High bilateral cable fly/ low cable fly: 4 sets x 12 reps
• Standing t-bar lat pressdown: 4 sets x 12 reps
• Incline negative push ups: 4 sets x failure

Day 2 -  Tuesday and Saturday: Hamstring, Quads, shoulders and abs

• High leg press machine: 5 sets x 12 reps
• Seated dumbbell side laterals: 5 sets x 12 reps
• Decline bench ab crunch: 4 sets x 12 reps
• Dumbbell step ups on platform: 5 sets x 12 reps
• Standing ex-bar front raise: 4 sets x 12 reps
• Lying swiss ball leg raise: 4 sets x 12 reps
• Stiff leg barbell deadlifts: 4 sets x 12 reps
• Seated reverse pec deck: 4 sets x 12 reps
• Cable wood chopper: 4 sets x 12 reps
• Lying negative leg curl: 4 sets x 12 reps
• Seated dumbbell arnold press: 4 sets x 10 reps
• Barbell sissy squats: 4 sets x 12 reps

Day 3 - Wednesday and Sunday: Biceps, triceps, fore-arms and abs

• Standing barbell curl: 4 sets x 12 /dropset 1/2 weight   
• Decline close grip bench press: 4 sets x 10 reps
• Barbell wrist curls: 4 sets x 12 reps
• Seated dumbbell hammer curls: 4 sets x 12 reps
• Incline bench ez-bar skull crushers: 4 sets x 12 reps
• Abdominal crunch machine: 4 sets x 10 reps
• Wide grip preacher curl machine: 4 sets x 12 reps
• Bench to bench dips: 4 sets x 8 reps
• Lying side to side e-ball twist: 4 sets x failure
• Overhead cable curls: 4 sets x 12 reps
• Standing reverse t-bar tricep extension: 4 sets x 12 reps

More info on Samuel Dixon: www.cutandjacked.com/CutAndJacked-Interview-Samuel-Dixon

Monday: Chest and Back 

• Flat bench Dumbbell press: 4 sets x 8-10 reps
• Incline Barbell press: 4 sets x 8-10 reps 
• Cable Fly’s: 4 sets x 8-10 reps 
• Incline dumbbell fly’s: 4 sets x 8-10 reps 
• Peck Deck: 4 sets x 8-10 reps 
• Deadlifts: 4 sets x 8 reps 
• T-bar row: 4 sets x 8 reps 
• Lat pull down: 4 sets x 8-10 reps 
• Hammer strength high row: 4 sets x 8 reps 
• Hammer strength low row: 4 sets x 8 reps 

Tuesday: Abs

• Decline Crunches: 4 sets x until failure
• Lying leg raises: 4 sets x until failure
• Cross body crunch: 4 sets x until failure
• Decline oblique crunch: 4 sets x until failure

Wednesday: Legs 

• Squats: 4 sets x 10 reps 
• Leg press: 6 sets x 8-10 reps 
• Quad extension: 4 sets x 8-10 reps  
• Hamstring Curl: 4 sets x 8-10 reps 
• Barbell Walking lunges: 3 sets x 50 metres  
• Calf raises: 3 sets x 8 reps 

Thursday: REST DAY

Friday: Shoulders

• Dumbbell shoulder press: 4 sets x 8 reps 
• Seated Barbell press: 4 sets x 8-10 reps 
• Seated lateral raises: 4 sets x 8-10 reps 
• Seated barbell front raises: 4 sets x 8-10 reps 
• Reverse fly’s: 4 sets x 8 reps 
• Shrugs: 3 sets x 20 reps 

Saturday: Arms 

• EZ bar 21’s: 3 sets x 21 reps 
• Barbell Bicep Curls: 4 sets x 8 reps 
• Seated Hammer Curls: 4 sets x 8-10 reps 
• Cable Preacher curls: 4 sets x 8-10 reps 
• Tricep pushdowns: 4 sets x 8-10 reps 
• Skull Crushers: 4 sets x 8-10 reps 
• Cable Incline Tricep extensions: 4 sets x 8-10 reps 

Sunday: REST

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