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High Frequency Training
(AM)
Heavy horizontal push/pull
* On last set, it can be taken to concentric failure.
(PM)
Vertical Pull
Vertical Push
(AM)
Heavy vertical pull/push
*On last set, it can be taken to concentric failure.
(PM)
Horizontal Pull
Horizontal Push
Conditioning
• Superset ladder
• Perform 10 reps of chin ups immediately followed by 1 rep of overhead squats. With no rest or as little rest as possible in between return to do 9 chinups and 2 reps of overhead squats.
This continues until you perform 1 rep of chin ups and 10 overhead squats. Record total time.
Before every upper body day, perform 3 cycles of face pulls/pressdown supersets at the beginning of the workout. i.e., 40lbs./30 reps of face pulls supersetted with 15 reps pressdown to be repeated with no rest for 3 cycles.
Other upper body warm-ups can include: www.youtube.com/watch?v=AB9m6pVky-k
Lower body warm-ups can include the following: www.youtube.com/watch?v=mHzEkeI39Ro
And if you have access to foam roller: www.youtube.com/watch?v=Ci6qTOXRLL4
E-mail me any questions at timberwolftraining@gmail.com
Every workout, the first exercise will be a "general" pyramid method. You will be using max weight for each set until failure (for ex. A1 Romanian deadlift for 12 reps at 150 pounds, 10 reps at 180 pounds, 8 reps at 200 pounds, 6 reps at 220 pounds) then rest between sets for 90 seconds. You are using your own weight amount, of course, depending on your ability. First finish A1, then start B1 and continue this way all through the training session.
For the next exercise, B1, go hard, but each set is identical (for example, 80 pounds each set) and rest between sets for only 45 seconds.
A1 - Romanian dead lift: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec
B1 - Lying leg curls: 5 sets, 10 reps your max weight - break 45 sec
C1 - Seated leg curls: 5 sets, 8 reps your max weight - break 45 sec
D1 - Incline crunches: 4 sets, 15 reps till failure - break 60 sec
A1 - Seated DB press: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - DB Lateral raises: 5 sets, 10 reps - break 45 sec
C1 - BB bench press: 5 sets, 8 reps - break 45 sec
D1 - Dips: 4 sets, 10 till failure - break 60 sec
A1 - Seated lat pull down front: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - Chin ups: 5 sets, 10 reps - break 45 sec
C1 - One arm DB row: 5 sets, 8 reps - break 45 sec
D1 - Dragon flag: 4 sets, 8 reps till failure - break 60 sec
A1 - Front squats: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec
B1 - Leg press: 5 sets, 10 reps - break 45 sec
C1 - Leg extension: 5 sets, 8 reps - break 45 sec
D1 - Seated calves raises: 4 sets, 12 till failure - break 60 sec
A1 - DB curl standing: 5 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - Inside grip bicep curl with EZ bar: 5 sets, 12 reps - break 45 sec
C1 - EZ bar lying triceps extension: 5 sets, 12 reps - break 45 sec
D1 - Rope push-down: 5 sets, 12 reps - break 45 sec
Interview with Eleonora Dobrinina
Donna De Lisser interview:
cutandjacked.com/CutAndJacked-Interview-Donna-De-Lisser
20 of each, repeat 4 times.
Incline Dumbbell Press: 3 sets, 15 reps
Low Cable Crossover: 3 sets, 15 reps
Cable Flies: 3 sets, 15 reps
Pushups: Incline & Decline – 2 sets each, 10 reps
Skull Crushers: 3 sets, 12-15 reps
Cable Single Arm Triceps Extension: 3 sets, 15 reps (each arm)
Cable Rope Triceps Extension: 3 sets, 15 reps
Dips: 3 sets, until failure
Wide Grip Lat Pull Down: 3 sets, 15, 12, 10 reps (increasing in weight)
Seated Cable Rows: 3 sets, 15, 12, 10 (increasing in weight)
E-Z Bar Bent Over Rows: 3 sets, 15 reps
Lower Back Extensions: 3 sets, 15 reps
Pull Ups: 3 sets, until failure
E-Z Bar Preacher Curl: 3 sets, 15 reps
Alternating Hammer Curl with Dumbbells: 3 sets, 15 reps
Lying Cable Curl: 3 sets, until failure
Single Leg Hamstring Curls: 3 sets, 20, 15, 10 reps (increasing in weight)
Leg Extensions: 3 sets, 20, 15, 10 reps (increasing in weight)
Squats: 3 sets, 15 reps
Walking Lunges: 3 sets, length of the gym and back
Split Squats: 3 sets, 15 reps
Leg Press: 3 sets, until failure
Machine Shoulder Press: 3 sets, 15, 12, 10 reps (increasing in weight)
Dumbbell Side Laterals: 3 sets, 20, 15, 10 reps (increasing in weight)
Dumbbell Front Raises: 3 sets, 20, 15, 10 reps (increasing in weight)
Reverse Machine Flies: 3 sets, 20, 15, 10 reps (increasing in weight)
Interview with Alyssa:
cutandjacked.com/CutAndJacked-Interview-Alyssa-Michelle-Agostini
Bench press: 4 sets x 10 reps
Inclined bench-press: 4 sets x 12 reps
Dumbbell pullover: 4 sets x 12 reps
Hammer Curl: 3 sets x 10 reps
Dumbbell rear lateral raise: 4 sets x 10 reps
Concentration Curl: 4 sets x 10 reps
Crunches: 3 sets x 20 reps
Hanging knee raise: x failure
Wide grip pull up: 3 sets x 20 reps
Machine latpull down: 4 set x 10 reps
Rows: 3 sets x 10 reps
Hyperextensions: 3 sets x 15 reps
Dumbbell front raise: 3 sets x 12 reps
Military Press: 4 sets x 10 reps
Sit-ups with weight: 3 sets x 25 reps
Sit-ups: x failure
Machine leg extension: 3 sets x 10reps
Machine leg curl: 4 sets x 12 reps
Squats: 3 sets x 10 reps
Calf press: 4 sets x 20 reps
Barbell lying tricep extension: 3 sets x 12 reps
Cable tricep overhead extension: 4 sets x 10 reps
REST DAY
Bench press: 4 sets x 12 reps
Butterfly: 4 sets x 12 reps
Wide grip pull up: 4 sets x 20 reps
Military press: 4 sets x 10 reps
Butterfly Reverse: 4 sets x 10 reps
Dips: 3 sets x 25 reps
Triceps push: 3 sets x 10 reps
Hammer Curl: 3 sets x 10 reps
Concentration Curl: 3 sets x 10 reps
Machine leg press: 3 sets x 10 reps
Machine leg extension: 3 sets x 10 reps
Squats: 3 sets x 10 reps
Hyperextension: 4 sets x 15 reps
Machine Crunch: 3 sets x 25 reps
Sit-ups: 3 sets x 50 reps
REST DAY
Interview: www.cutandjacked.com/Workout-Routine-Sebastian-Seboss-Mansla
I usually take 1-2 days off from the gym per week. I split my workouts up by body zone.
Here is an example workout of my split:
Rope face curls superset tricep rope pushdown: 50, 40, 30, 20, 10 rep, increase weight each set.
Giant set of: seated dumbbell curls, single arm tricep Overhead extensions, tricep Dumbbell kickbacks: 10, 20, 30, 40, 50 rep.
Interview with Kimberly Marie:
cutandjacked.com/CutAndJacked-Interview-Kimberly-Marie