Get free workouts straight from your favourite male and female fitness models, bodybuilders and athletes.
A1 Leg press: 5 sets x 8 reps
A2 Romanian deadlift: 5 sets x 8 reps
B1 Barbell walking lunges: 4 sets x 24 reps
B2 Swiss ball single leg curls: 4 sets x 8 reps each leg
C1 Front squats (1&1/4), heels raised: 3 sets x 10 reps
C2 Barbell hip thrusts: 3 sets x 12 reps
D1 Standing calve raises: 3 sets x 12 reps
D2 Seated calve raises: 3 sets x 20 reps
A1 Dumbbell chest press, Superset to pro grip: 5 sets x 8 reps
A2 Narrow grip chin ups (weighted): 5 sets x 6-8 reps
B2 Dumbbell incline chest press, Superset grip: 4 sets x 10 reps
B2 Wide grip pulldown: 4 sets x 10 reps
C1 Seated cable row: 3 sets x 10 reps
C2 Incline Dumbbell flyes: 3 sets x 12 reps
C3 Bent over cable rear delts: 3 sets x 12 reps
A1 FFE ( Front Foot Elevated) Reverse lunge smith machine: 3 sets x 20 each leg
A2 Kettlebell swing: 3 sets x 30 reps
A3 Hand step up: 3 sets x 20 reps each arm
A4 Barbell push press: 3 sets x 20 reps
B1 Dumbbell renegade row: 3 sets x 20 reps
B2 Dumbbell sumo squat: 3 sets x 20 reps
B3 Mountain climber: 3 sets x 50 reps
B4 Hanging leg raises: 3 sets x 15-20 reps
A1 FFE (Front Foot Elevated) split squat: 5 sets x 8 reps
A2 Single leg Romanian deadlift: 5 sets x 6 reps
B1 Wide leg press: 4 sets x 10 reps
B2 Lying ham curl: 4 sets x 10 reps
C1 Barbell step ups: 3 sets x 12 reps
C2 Reverse hyper (weighted): 3 sets x 10 reps
D1 Leg extension: 1 set x 50 reps
Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps
Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
Barbell Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Cable Tricep Pushdowns: 3 sets x 20 reps
Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Upright Cable Rows: 4 sets x 12 reps
Cable rear delt flys: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps
Leg Extensions: 4 sets x 15 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Lying Leg Curls: 4 sets x 15 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps
Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps
Barbell curls: 2 sets x 4 - 6 reps
Hammer curls: 2 sets x 4 - 6 reps
Preacher curls: 1 sets x 4 - 6 reps
Close-grip bench press: 2 sets x 4 - 6 reps
Weighted tricep variation dips: 2 sets x 4 - 6 reps
Skull crushers: 1 sets x 4 - 6 reps
Palms-down dumbbell wrist curl: 2 sets x 4 - 6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4 - 6 reps
Decline sit-ups with weight: 2 sets x 8 - 12 reps
Leg raises with weight: 2 sets x 8 - 12 reps
*Working oblique too hard will take away from your v-taper.
Shoulder press: 3 sets x 4 - 6 reps
Upright rows: 2 sets x 4 - 6 reps
Bent over lateral raises: 2 sets x 4 - 6 reps
Dumbbell shrugs: 2 sets x 4 - 6 reps
Barbell Shrug Behind The Back: 2 sets x 4 - 6 reps
Incline Barbell Press: 3 sets x 4 - 6 reps
Decline Flyes: 3 sets x 4 - 6 reps
Dumbbell Press: 3 sets x 4 - 6 reps
Wide Grip Chin Ups: 3 sets x 4 - 6 reps
Bent-Over Barbell Rows: 3 sets x 4 - 6 reps
Behind the Back Lat Pulldowns: 3 sets x 4 - 6 reps
Hyperextensions: 3 sets x 4 - 6 reps
CutAndJacked.com interview with Kwesi Keller
Here is the last instalment of my training and nutrition. 6 weeks out.
Training hasn't changed massively and is still a 5 day split, training 6 days per week, resting on the seventh day. Training and nutrition are designed by my Coach, Phil Learney.
Cardio-vascular work started at 20 minutes 8 weeks out for 2 weeks and then increased by 5 minutes every week to a maximum of 50 minutes in the final week.
Diet doesn't change too much. Carbs in the post workout meal have been removed (from 10 weeks out). Carbs in the post workout drink have been replaced with glycine (from 8 weeks out).
Tri set:
Tri-set:
Tri-set:
Giant set:
Superset:
Superset:
Tri-set:
Tri-set:
Tri-set:
Tri-set:
Training and diet continue like this right up until the final week. In the final week pre-comp I will train with Phil as I am usually far too tired to train on my own at this point. Training will be more depletion work. The final leg workout will be around 5 days pre-comp. I will eat white fish and broccoli at every meal. A post-training shake is still utilised.
In the final week I will also manipulate sodium, water and vitamin C. Water loading will begin seven days pre-comp at 10 litres/day, finishing in 1 litre by midday the day before comp. Sodium will be dropped completely 3 - 4 days pre-comp. 10,000mg of Vitamin C is taken every day from seven days pre-comp.
This 12-week period of dieting saw me drop to 4.5% body fat (this was measured 4 days pre-comp) at a weight of 55kg.
Su Farrell's Facebook: Fanpage
Su Farrell's CutAndJacked.com: Interview
Part 2: Su Farrell's Figure Competition Prep: 12 weeks out
This is my training 12 weeks out from competition. My training does not change massively during prep, but the small changes really do make a difference. Training is now a five day split, training six times per week, resting every seventh day. A my training and nutrition is designed by my coach Phil Learney.
This will be the first week of competition diet. Here is my day's diet. Times will vary slightly depending on what time I start work and therefore get up.
There is no cardio vascular work at this point.
Su Farrell's Facebook: Fanpage
Su Farrell's CutAndJacked.com: Interview
Part 1: Su Farrell's Figure Competition Prep: 16 weeks out
Part 3: Su Farrell's Figure Competition Prep: 6 weeks out
This is my training 16 weeks out from competition consisting of a 3 day split. Competition diet has not started at this point so my diet is clean but not super strict. Both my training and nutrition is designed by my Coach, Phil Learney.
Deadlifts: 5 sets x 5 reps, 120sec rest
Incline Prone Row: 4 sets x 8-15 reps, tempo 2121, 60sec rest
Cable Lat Pulldown: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest
Incline Dumbbell Press: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest
Machine flat press: 4 sets x 12 – 15 reps, tempo 2121, 60sec rest
Cable flyes: 3 sets x 12 – 15 reps, tempo 2121, 60sec rest
Bicep EZ Curl: 3 sets x 15 reps, 2121,
EZ Bar Skull Crusher: 3 sets x 15 reps, tempo 2121, 60sec rest
Hammer Curls: 3 sets x 15-20 reps, tempo 2121
Rope Pressdown: 3 sets x 15 reps, tempo 2121, 60sec rest
Squat: 5 sets x 5 reps, tempo 20X0, 120sec rest
Hack squat: 3 sets x 15 reps, tempo 2121, 60sec rest
Leg extension: 3 sets x 15 reps, tempo 2121, 60sec rest
Dumbbell stiff leg deadlift: 3 sets x 15 reps, tempo 2121, 60sec rest
Lying leg curl: 3 sets x 8 reps, tempo 2121, 60sec rest
Walking lunge: 3 sets x 15 reps, 60sec rest
Dumbbell push press: 4 sets x 8 reps
Seated Dumbbell press: 4 sets x 12 – 15 reps, tempo 2121
Leaning cable lat raise: 4 sets x 15 reps, tempo 1111, 60sec rest
Smith machine calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest
Seated calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest
Standing bodyweight calf raise: 4 sets x 20-25 reps, tempo 2121, 45s rest
Captain's chair: 4 sets x 15 reps, 45sec rest
BOSU oblique crunch: 4 sets x 15 reps, 45s rest
Cable crunch: 4 sets x 15 reps, 45sec rest
Su Farrell's Facebook: Fanpage
Su Farrell's CutAndJacked.com: Interview
Part 2: Su Farrell's Figure Competition Prep: 12 weeks out
Part 3: Su Farrell's Figure Competition Prep: 6 weeks out
Tissue and mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.
Tissue and Mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.
Usually an easy hike around the AZ mountains, an easy bike ride for a few miles, walking my dog on an extended walk or just shooting hoops to get some sunshine.
My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or circuit training fashion lasting no more then 20-30 minutes at the max and can be as little as 8-12 minutes based on the type of workout that is completed.
Each day also starts with some foam rolling usually between 5 - 15 minutes as well as a dynamic warm up based on the movement patterns for the day.
I like to use the stability ball for variations, I always find new ways to keep challenging my abdominals.
I also use lots of cable exercises, hanging exercises, floor exercises, bench, etc...
Rep range varies a lot, sometimes 10,12,15 reps sometimes 25 to 50 reps.
I can do a circuit of exercises with 3 to 4 different variations, 10 reps of each from 4 to 8 sets! Depends on how I feel. My goal during training is the quality of the movement followed with the mental connection between the muscle that is working. I am a big believer in quality rather than quantity.
An example workout is as follows:
Andreia Brazier