Workouts

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

Posted 26 July 2014 by CutAndJacked.com

Workout Routine:


Charlene Gilbert

Workout Routine: Charlene Gilbert

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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

Posted 29 July 2014 by CutAndJacked.com

Laura Madge: Leg &


Glute Leg Workout

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  • Squats: 12-15 reps 4 sets 70kg
  • Pull-ups: 12-15 reps x 4 sets Body weight
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  • Reverse lunges: 12-15 reps x 4 sets 50kg
  • Incline dumbbell chest press: 12-15 reps x 4 sets 18kg
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  • 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

Posted 24 June 2014 by Team Hercules

Dwayne Johnson Hercules


Arms Workout

Dwayne Johnson 'Hercules' Arms Workout

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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

Posted 16 June 2014 by Team Hercules

Dwayne Johnson: Hercules


Chest Workout

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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.

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Posted 13 June 2014 by Team Hercules

Dwayne Johnson: Hercules


Back Workout

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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.

 

Posted 12 June 2014 by CutAndJacked.com

Workout Routine:


Emilie Provencher

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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

Posted 09 May 2014 by CutAndJacked.com

Workout Routine:


Brian Choi

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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

Posted 11 May 2014 by CutAndJacked.com

Workout Routine:


Eric Leto

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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

Posted 07 May 2014 by CutAndJacked.com

Workout Routine:


Samuel Dixon

Workout Routine: Samuel Dixon

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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

Posted 19 April 2014 by CutAndJacked.com

Workout Routine:


Harrison Twins

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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

Harrison Twins interview: Harrison-Twins

Harrison Twins Facebook Page: www.facebook.com/HarrisonTwins

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