Get free workouts straight from your favourite male and female fitness models, bodybuilders and athletes.
Posted
01 August 2014
by
CutAndJacked.com
Workout Routine:
Salman Kassam

Monday: Shoulders & Abs
Military press: 4 sets x 6 reps
Seated dumbbell press: 3 sets x 8 reps
Lateral raises: 3 sets x 8-10 reps
Rear delt flys: 3-8 sets to failure
Front raises: 2 sets - failure
Leg raises: 3 sets upto 70s
Cable crunches: Max 15 reps (keep doing sets until I can’t perform more than 10 reps)
Tuesday: Quads & calves
Squat: 6 sets x 6 reps
Glute hamstring raises: 3 sets x 8 reps
Leg press: 4 sets x 12-15 reps
Seated calf raises: 3 sets x 12 reps
Standing calf raises: 3 sets x 12 reps
Wednesday: Chest & Biceps
Incline Benchpress: 5 sets x 6 reps
Dumbbell incline press: 3 sets x 8 reps
Flat benchpress: 3 sets x 8 reps
Flys: x 3 drop set
Cable curls: 4 sets x 8-12 reps
Barbell curls: 3 x failure
Thursday: Back & Triceps
Pull ups 5 sets: x 6 reps
Bent over row: 3 sets x 8 reps
1 Arm row: 3 sets x 8 reps
Cable row: 3 sets x 8 reps
French press: 3 sets x 12-15 reps
Rope pulls: 3 sets x 10 reps
Diamond pressups: to failure
Friday: Hamstrings & calves
Hex bar deadlift: 6 sets x 6 reps
Lying leg curl: 3 sets x 8-10 reps
Straight leg deadlift: 3 sets x 8-10 reps
Saturday: Pre-hab work
Stretching, foam rolling, massage & posing practice.
Sunday Off
*Monday - Friday 40 minutes of cycling
Salman Kassam interview
Posted
26 July 2014
by
CutAndJacked.com
Workout Routine:
Charlene Gilbert
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
Posted
29 July 2014
by
CutAndJacked.com
Laura Madge: Leg &
Glute Leg Workout

- 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
Posted
24 June 2014
by
Team Hercules
Dwayne Johnson Hercules
Arms Workout
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
Posted
16 June 2014
by
Team Hercules
Dwayne Johnson: Hercules
Chest Workout

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.

Posted
13 June 2014
by
Team Hercules
Dwayne Johnson: Hercules
Back 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.
Posted
12 June 2014
by
CutAndJacked.com
Workout Routine:
Emilie Provencher

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

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

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

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
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