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Posted 06 May 2012 by CutAndJacked.com

Detailed Workout Routine


By Mike Raso

CHEST WORKOUT

1. Triple Set - 4 Sets

  • Incline Dumbell Press (20 degree angle on bench)- 6-10reps
  • Moderate Weight DB Incline Flyes – 15reps
  • Incline pushups (hands resting on corner of head of the bench) 15reps

2. Super Set - 4 Sets

  • Weighted Dips - 10-15reps
  • Pushups - 20reps (hands create diamond infront of you)

3. Single Arm DB Flat Bench PRESS SUPERSET with Regular DB FLAT DB Bench Press - 4 Sets 10 reps each

4. Pec - Deck machine 3 sets of 15 reps SUPERSET with Decline pushups-rest feet on bench of pec - deck, drop and hit the pushups(within shoulder width)

5. Cable Tower Tripe Set

  • Cables Flyes from top pulley- lean forward- stretch out infront of you
  • On knees, Cables Flyes from top pulley BUT this time bring handles down towards midsection STRAIGHT DOWN FLYES is the movement
  • From Bottom Pulley- bring cable handles up towards upper chest - keep arms tight

BACK WORKOUT

1. 3 Sets X 10 Reps - Lat Pulldowns Burnout with Lat pulldowns again (cut weight in half, 10 more)

2. 3 Sets X 12 - Failure Reps - Close Grip Pullups

3. 3 Sets X 20 Reps - Deadlifts - Concentrate on contraction at the top of movement - try your best to keep weight from hitting the ground, this will keep tension applied.

4. 3 Sets X 15 Reps - Under Hand Barbell Rows - hold and contract at top for 2 seconds

5. 3 Sets X 12 Reps - Lat Pulldown Machine Under Hand Grip Wider the Shoulder Grip - Hold for 2 second count at bottom movement

6. 3 Sets X 15 Reps - Under Hand Close Grip Lat Pulldown - Target lower lats - hold bar once it reaches chest for a tight contraction

7. 3 SetsX12Reps - Close Grip T-Bar Pulldown

8. 3 Sets X 10 Behind Neck Pulldown - use a lighter weight to contract these muscles, be careful with neck positioning.

9. 3 Sets X 10 Reps - Cable Rows - one arm at time

10. Wide Grip Pullups- 3 Sets X Failure

SHOULDER WORKOUT

1. Dumbell Side Later Raises Superset with Rear Delts Reverse Raises (Lie chest down on incline bench)
3 Sets X 12 Each

2. Arnold Press Superset with DB Hammer Grip Front Raises (raises DB with hammer grip across your body, almost like a hammer curl but keep your arm tight) 3 Sets X 15 for Arnold Press + 3 Sets x 12 Hammer Raise

3. Cable Side Lateral Raise with pulley behind back Superset with Cable Upright Rows
3 Sets X 12 for Lateral Raise + 3 Sets X 20 Upright Rows

4. Rear Delt Flyes on Cable station Superset with Plate Twists (Hold out plate in front on you like a steering wheel, rotate left to right)
3 Sets X 15 for Arnold Press + 3 Sets x 30 Seconds for Twists

5. Leverage Shoulder press machine Superset with Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 Sets X 12 for Shoulder Press + 3 Sets x 15 Rear Delt Raise

6. Plate Raises 3 Sets Until Failure

TRICEPS/BICEPS WORKOUT

TRICEPS

· Warmup - 2 Sets X 20 CABLE PUSHDOWN

1. Cable Pushdowns - 4 sets – 15/12/10/8 *Split rope at bottom of movement*

2. Close Grip Bench - 4 Sets- 12/10/8/6 *Keep arms close to side of your body*

3. Overhead D/B Extension Superset With D/B Kickbacks- --3 sets 12 each

4. Cable Extension Overhead --- 3 sets of 15 to failure *Split rope at top of movement, cable pulley from top of station*

BICEPS

· Warmup - 2 Sets X 20 Empty Bar Barbell curls

5. Big BAR Curls --- 5 sets – 12/10/8/6/6 *USE THE BIG BARBELL YOU BENCH WITH FOR MAX RESULTS*

6. Seated Hammer Curls --- 4 Sets- 10/10/10/10 *Elbow tight to your body*

7. Incline seated Curls with D/B - --3 sets of 12

8. Kneeling Cable Curls 3 sets of 20 to failure *Position handles on cable tower at the top of the station, position yourself on your knees and curl the handles towards your chin. Hold & squeeze at bottom of this movement to contract a bicep peak*

LEGS WORKOUT

1. Squats- 5 Sets
Rep Range- 15/12/10/8/8

2. Hack Squats- 3 Sets SUPERSET W/Squat Jumps on Platform- (start in squat position-jump onto platform, jump backwards into starting position)
Rep Range- 10/10/10

3. Step Ups With DBs in hand or Flat Bar across back onto bench or platform, alternating legs- 3 Sets, Rep Range 10 per leg or 90 seconds duration

4. Leg Extensions Two Legs SUPERSET With Leg Curls [Two Legs]-3 Sets
Rep Range- 12/12/12

5. Leg Extensions One leg SUPERSET with Leg Curls [One Leg] - 3 Sets
Rep Range – 12/12/12

6. Sumo Deadlifts (Feet angled 45 degrees creating V shape) 3 Sets
Rep Range - 15

ABS WORKOUT

This is a full workout, 45min AB routine that targets hitting the abdominals from all areas, lower/side and top region. Concentration is focused on lower abdominals (the top region is always being hit in process).

If you are using weight and progressively adding per set then reps should be 10-12, when not using weight rep ranges switches to 25-30 reps. Rest time between sets also changes, when weight is involved allow yourself 30-40 seconds between sets like any other body part. With no weight, minimal rest between sets is needed.

1. 4 SETS - Hanging Knee Raises, curling hip-knees should be above chest level close to face
Super Set with Side Oblique Exercise

Exercise video:

2. 4 SETS- Leg Raise from bench or ground (If you are doing off ground drop pulley station to bottom level and attach ankle straps)

Exercise Video:

Super Set with Cable Crunch Down from Top Pulley Station

3. 4 SETS - Lying Leg Raises off ground- raise legs until your lower back raises off ground
SUPERSET- Medicine ball Twists off Decline Bench- 20 Reps aside

4. 3 Sets of AB Wheel Roll outs- (can use straight bar)- Reps 20
Superset – Mountain Climbers in air, hold yourself up on DIP station and start running with your feet suspended in the air

5. 3 SETS Knee raises from ground- lie on ground and grab medicine ball between your feet- bring your knees towards your chest- 15-20 REPS
SUPERSET with Lower Back Extensions- Concentration- mind/muscle connection to contract lower back and abs
TRIPLE SET- 1 Minute Planks

Interview with Mike Raso here: CutAndJacked-Interview-Mike-Raso


Posted 10 May 2012 by CutAndJacked.com

Workout Routine:


Rosie Chee

MONDAY

HIIT Run:

  •   4 min jogging
  •   24 x 20 sprint/10 sec easy
  • 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):

SuperSet A:

  • Behind-the-neck Barbell Military Press 4 sets x 12, 10, 8, 8
  • Skip 4 x 100 revolutions

SuperSet B:

  • Rear Delt Flyes 2 sets x 15
  • Skip 2 sets x 100 revolutions

SuperSet C:

  • Barbell Military Press 4  sets x 12, 10, 10, 8
  • Skip 4 x 100 revolutions

SuperSet D:

  • Plate Hammer Raises 2 x 15
  • Skip 2  sets x 100 revolutions

SuperSet E:

  • Single-Arm DB Lateral Raises 4 sets x 12 per side
  • Skip 4 sets x 100 revolutions

SuperSet F:

  • Plate Lateral Raises 2 sets x 15
  • Skip 2 x 100 revolutions

SuperSet G:

  • Stiff-Legged Barbell Deadlifts (on bench, reaching down 6 inches with the barbell) 4 sets x 12
  • Skip 4 sets x 100 revolutions

SuperSet H:

  • Swissball Leg Curls 2 sets x 15
  • Skip 2 sets x 100 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 110 -113 rpm
  • Stretch 20 min

TUESDAY

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):

TriSet A:

  • Close-Grip BB Bicep Curls 4 sets x 8 reps
  • Dips 4 sets x 8 reps
  • Skip 4 sets x 100 revolutions

TriSet B:

  • Incline Dumbell Bicep Curls 4 sets x 12, 12, 12, 10
  • V-Bar Tricep Push-Down 4 sets x 10, 8, 8, 7
  • Skip 4 sets x 100 revolutions

TriSet C:

  • Dumbell Zottoman Curls 4 sets x 12
  • Standing DB French Press 4 sets x 6
  • Skip 4 sets x 100 revolutions

TriSet D:

  • Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 sets x 15
  • Ab Rollout 4 sets x 15
  • Plank 4 sets x 1 min

Post-Weights Cardio:

  • Recline Bike 20 min @ 104 -108 rpm
  • Stretch 31 min

WEDNESDAY

HIIT Run:

  • 4 min jogging
  • 24 x 20 sprint/10 sec easy
  • 4 min jogging
  • Stretch 22 min

THURSDAY

  • Skip x 1,500 revolutions

Back/Chest (30 sec recovery between trisets):

TriSet A:

  • Single-Arm Bent Over Dumbell Rows 6  sets x 8 per side
  • Push-Ups (feet on bench, hands on DB) 6 sets x 8
  • Skip 6 sets x 100 revolutions

TriSet B -

  • Supinated Bent Over barbell Rows 4 sets x 6
  • Incline BB Bench Press 4 sets x 8
  • Skip 4 sets x 100 revolutions

TriSet C -

  • Neutral Grip Seated Row (each hand with individual handle) 4 sets x 12
  • Cable CrossOvers 4 sets x 12
  • Skip 4 sets x 100 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 102-104 rpm
  • Stretch 29 min

FRIDAY

HIIT Run:

  • 4 min jogging
  • 12 sets x 20 sec sprint/10 sec easy
  • 10 min jogging

Full-Body (30 sec recovery between trisets/skipping):

TriSet A:

  • Rope Crunches 3 sets x 15
  • Reverse Curls (on floor) 3 sets x 10
  • Ab Rollout 3 sets x 15
  • Skip x 300 revolutions

TriSet B:

  • Dumbell Bicep Curls 3 x 21s
  • Dumbell Hammer Curls 3 x 10
  • Alternate Dumbell Hammer Bicep Curls 3 x 15 per side
  • Skip x 300 revolutions

TriSet C:

  • Rear Flyes 3 sets x 10
  • Plate Lateral Raises 3 sets x 15
  • Plate Hammer Raises 3 sets x 10
  • Skip x 300 revolutions

TriSet D:

  • Neutral Grip Seated Row (each hand with individual handle) 3 x 10
  • Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
  • Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
  • Skip x 300 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 102-104 rpm
  • Stretch 20 min

SATURDAY

  • Run 7 miles @ 4.9 min/mile pace
  • Stretch 20 min

Sunday - DAY OFF

Full interview with Rosie here: Cutandjacked.com/Interview-Rosie-Chee

You can see my daily training in my online Fitness Journal, The Female Terminator Chronicles here: rosiechee-terminator-blogspot.com

Posted 17 April 2012 by CutAndJacked.com

Workout Routine:


Margret Gnarr

Mondays/Legs and Glutes

Squats (Deep) 8 - 12 reps x 4 sets
Cable Kickbacks 8 - 12 reps x 4 sets
Buttblaster (Smith) 8 - 12 reps x 4 sets
Legpress 15 reps x 4 sets

SUPERSET 8 - 12 reps x 4 sets
Leg extension
Leg curls

Kickbacks (All the way up and half way up) 10 reps x 4 sets

Tuesday/Back and abs

Pullups with assistance 8 - 12 reps x 4 sets
Lat Pulldown wide grip 8 - 12 reps x 4 sets
Pulldown close grip 8 - 12 reps x 4 sets
seated cable row 8 - 12 reps x 4 sets
T-bar row 8 - 12 reps x 4 sets
straight arm pulldown 8 - 12 reps x 4 sets

SUPERSET 15 reps x 4
Cable crunches
Hyperextensions

sit ups in declined bench 15 reps x 4 sets
sit ups with medicine ball (slowly down) 10 reps x 4 sets

Wednesday/Plyometrics and hamstrings

Plyo Box jumping:
Jump without a running start 5 x 2, 3 x 2, 1 x 2
Jump without a running start from a bench 5 x 2,3 x 2,1 x 2
jump on one foot without a running start 5 x 2, 3 x 2,1 x 2
Explosive box jumping between boxes (2 - 3 boxes) 5 x 4

Hamstring Hyperextensions 15 x 4 sets
Light Stiffed leg deadlift 15x4 sets
Leg curls 8 - 12 x 4 sets

Thursday/shoulders and hands

Side lateral raise 10 reps x 4 sets
Seated dumbbell press 10 reps x 4 sets
Cable row rear-delt rows 10 reps x 4 sets
lever shoulder press 10 x 4 sets

Superset 10 reps x 4
Bicep curl
tricep kickback

Superset 10 reps x 4 sets
Cable curl
bench dips

Superset 10 reps x 4 sets
Preacher curl
bench press

Scull crusher 10 reps x 4 sets
concentration Curl 10 reps x 4 sets

Friday /Glutes/Calfs/Abs

Superset 4x

Lunges 10 each leg
Squats (deep) 10 reps

Cable kickbacks 10 reps x 4 sets
Legpress 20 reps x 4 sets

Calf raise 15 reps x 4 sets

Ab roller 10 reps x 4 sets
Crunches 10 reps x 4 sets
Leg raises 20 reps x 4 sets

Kettlebell swing 20 reps x 4 sets

Saturday/Stretching and light upper body

12:00 Stretching class at my gym

Bench-press 10 reps x 3 sets
Pushups 10 reps x 3 sets
Military shoulderpress 10 reps x 3 sets
Upright cable row 10 reps x 3 sets

Bench-press (Tricep) 10 reps x 3 sets
Scullcrusher 10 reps x 3 sets
Crossbody hammer curl 10 reps x 3 sets
Cable curl 10 reps x 3 sets

Sunday/ REST!!!

Rest

Interview with Margret Gnarr

Posted 14 April 2012 by CutAndJacked.com

Workout Routine:


Simon George

Monday – chest and triceps

  • Flat bench press 4 sets, 3 – 8 reps
  • Incline bench press 4 sets 6 – 12 reps
  • Decline dumbbell press 4 sets 8 – 15 reps
  • Cable flys 4 sets 20 – 30 reps
  • Tricep skull crushers 5 sets till failure
  • Weighted tricep dips 4 sets till failure
  • Tricep cable pushdowns 3 sets 15 – 25 reps

Tuesday – back and biceps

  • Lateral pulldown – 5 sets 12 – 15 reps
  • T – Bar rows – 5 sets 4 – 8 reps
  • Seated rows – 3 sets 8 – 12 reps
  • Wide grip pull ups – 3 sets till failure
  • Bicep preacher curls – 5 sets, 4 of the sets 6 – 8 reps, 1 set till failure
  • Dumbbell hammer curls – 3 sets 6 – 12 reps

Wednesday – Quads and abs

  • Squats – 5 sets 4 – 12 reps
  • Leg press – 4 sets 6 – 8 reps
  • Quad extensions 5 sets 15 – 20 reps
  • Leg raises 4 sets till failure
  • Crunches 3 sets till failure
  • Decline sit ups 3 sets till failure

Thursday – Hamstrings and calves

  • Wide stance squats 5 sets 8 – 12 reps
  • Hamstring curls 4 sets 6 – 10 reps
  • Hamstring push downs 4 sets 6 – 10 reps
  • Deadlifts 3 sets 6 – 8 reps
  • Seated calve raises 5 sets 12 – 20 reps
  • Standing calve raises 5 sets till failure

Friday – Shoulders and abs

  • Dumbbell shoulder press 4 sets, 3 -8 reps
  • Cleaning presses 3 sets, 4 – 8 reps
  • Lateral raises 5 sets, 8 – 15 reps
  • Rear delt flys 5 sets, 15 – 25 reps
  • Crunches 3 sets, 15 – 20 reps
  • ‘Rocky’ body raises – 3 sets till failure
  • Hanging leg raises – 3 sets 15 – 20 reps

Saturday – Arms and traps

  • Straight bar bicep curls – 4 sets, 6 – 10 reps
  • Twisting seated dumbbell curls 3 sets, 10 – 12 reps
  • Close grip bicep pull ups 3 sets till failure
  • My very own patented hammer bar skull crushers 4 sets, 12 – 15 reps
  • One arm cable pushdowns – 3 sets, 12 -15 reps
  • Hammer push downs – 4 sets, 12 – 20 reps
  • Shrugs – 10 sets, 10 reps with a minute rest in between (German volume training)

Sunday – rest day

Posted 04 April 2012 by CutAndJacked.com

Workout Routine:


Haley Davis

Right now I am training two days on and one day off every week. I am hitting the same body part every four days. I do not have a set day of the week to train a certain muscle. Whatever day legs fall on is whatever day I will train them. For example:

Monday - Back, Biceps, Cardio

Tuesday - Legs, Plyometricks, Abs

Wednesday - Rest

Thursday - Shoulders, Triceps

Friday - Back, Biceps, Cardio

Saturday - Rest

Sunday - Legs, Plyometrics, Abs

Monday - Shoulders, Triceps

Back

Wide Grip Cable Row (4 sets x 12-15 reps)

Close Grip Cable Row (4 sets x 12-15 reps)

Reverse Cable Cross Over (4 sets x 12-15 reps)

Lat Pull Down (4 sets x 12-15 reps)

Bicep

Dumbbell Curls (4 sets x 12-15 reps)

Straight Bar Curls (4 sets x 12-15 reps)

Laying Cable Curls (4 sets x 12-15 reps)

Preacher Bar or E-Z Bar Curls (4 sets x 12-15 reps)

Legs/Lower Body

Box Step ups (4 sets x 25)

Glute Kickbacks (4 sets x 50)

Lunges or One Legged Lunges- (4 sets/Leg x 25 reps)

Leg Extentions (4 sets x 15-20)

Laying Leg Curls (4 sets x 15-20)

Hyper Extensions (4 sets x 15-20)

Dumbbell Squats (4 sets x 25)

Seated Calves (4 sets x 25)

Standing Calves (4 sets x 25)

Shoulders

Over head Dumbbell Press (4 sets x 12-15 reps)

Up Right Rows (4 sets x 12-15 reps)

Side Laterals (4 sets x 12-15 reps)

Peck Deck Machine (Facing Peck Deck) (4 sets x 12-15 reps)

Triceps

Rope Cable Press Down (4 sets x 12-15 reps)

Straight Bar Cable Press Down (4 sets x 12-15 reps)

Dips (4 sets x 12-15 reps)

Overhead Dumbbell or Overhead Cable Extensions With Rope (4 sets x 12-15 reps)

Abs

Laying Scissor Kicks (4 sets x 50 reps)

Laying Bicycle Kicks (4 sets x 50 reps)

Hanging Leg Raises (4 sets x 25 reps)

Incline Crunch (with weight) (4 sets x 25 reps)

Plank (4 sets x 60 seconds)

Interview with Haley: cutandjacked.com/CutAndJacked-Interview-Haley-Davis

Posted 29 February 2012 by CutAndJacked.com

Workout Routine:


Brandan Fokken

On season
Morning fasted cardio- 30/ 45 mins 5- 6 days a week
I’m usually lifting heavier at the beginning of show prep and taper the weight down and take the reps up as I get closer

Day 1: Chest 8-20 reps

  • Barbell Incline: 5 sets 20,12,10,10,8
  • Machine Flies: 4 sets 15,12,10,8
  • Decline Hammer machine press: 4 set 15,12,10,8
  • Flat barbell: 5 sets 15,12,10,8,6
  • Standing Cable flies: 4 sets 15,12,10,10
  • Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
  • 10-15 mins on bike or treadmill

Day 2: Arms

  • Standing dumbbell curls: 4 sets 12,10,8,8
  • Standing cable rope pull downs: 5 sets 15,12,10,10,8
  • Standing hammer curls: 4 sets 12,10,8,8
  • Standing Triceps push down: 5 sets 15,12,10,10,8
  • Standing straight bar arm curls: 4 sets 10,10,8,8
  • Dips on bench: 4 sets of at least 20 reps 20,20,20,20
  • Seated concentration curls or seated machine curls: 3 sets- failure
  • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
  • 10- 15 mins on bike or treadmill

Day 3: Legs

  • Leg Extensions: 4 sets of 25 - 50 reps 50,40,35,25
  • Smith Machine or regular Squats: 5 sets 25,20,15,10,10
  • Leg press “will sometimes incorporate into a workout, depends on energy”
    5 sets 50,40,35,25,20
  • Lunges: 4 sets 20 “10 per leg” reps
  • Seated Leg Curls: 4 sets 25,20,15,15
  • Seated Calf Raises: 4 sets of 25
  • Standing Calf Raises: 4 sets of 25
  • Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
  • 10-15 mins on bike or treadmill

Day 4: Shoulders/Traps

  • Dumbbell Lateral Raises: 4 sets 15,12,10,10
  • Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10
  • Dumbbell front Raises: 3 sets 15,12,10
  • Dumbbell Shrugs: 5 sets 20,20,15,12,10
  • Upright rows: 4 sets 15,12,12,10
  • Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
  • 10-15 mins on bike or treadmill

Day 5: Back

  • Wide-Grip Pull ups: 4 sets 15,15,12,10
  • Seated hammer reverse grip pull downs: 4 sets 12,12,10,10
  • Seated Cable pull backs: 4 sets 12,12,10,8
  • Machine Lat pull downs: 5 sets 15,12,10,10,8
  • Standing front pull downs: 4 sets 20,20,15,12
  • Hyper extensions: 4 sets 20,20,15,15
  • Abs - pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
  • 10-15 mins on bike or treadmill

Day 6: touch ups

On my 6th day I will pick 2 to 3 body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.

Day 7: Rest

Interview with Brandan Fokken

Brandan Fokken on Facebook

Posted 22 February 2012 by CutAndJacked.com

Workout Routine:


Nigel St Lewis

Monday: Legs/Calves/Biceps

Squats: 5 sets × 12/15 reps
Leg Press: 5 sets × 15 reps
Walking Lunges: 5 sets × 30 reps
Leg Extensions: 5 sets × 12/15 reps
Standing Dumbbell Curls: 4 sets × 12 reps
Seated EZ Bar Curl: 4 sets ×15 reps
21′s. Using EZ Bar: 3 sets

Tuesday: Chest/Triceps

Flat Bench: 4 sets × 10/12 reps
Incline Bench: 4 sets × 10/12 reps
Incline Dumbbell: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12/15 reps
Skull Crushers: 4 sets × 12 reps
Tricep Dips: 4 sets × 15 reps
Tricep Cable Extensions: 4 sets × 15 reps

Wednesday: Shoulders/Calves/Abs

Smith Machine Press: 4 sets × 12 reps
Dumbbell/Arnold Press: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12 reps
Shrugs: 5 sets ×12 reps
Seated Calve Raise: 4 sets × 20/25 reps
Standing Calve Raise: 4 sets × 15/20 reps

Thursday: Back/Hamstring

Deadlifts: 5 sets × 10/15 reps
Dumbbell Rows: 4 sets × 12 reps
Lat Pulldowns: 4 sets × 12 reps
Barbell Rows: 4 sets × 12 reps
Stiff Leg Deadlifts: 5 sets × 15 reps
Good Mornings: 2 sets × 15 reps
Leg Curls: 5 sets × 15 reps

Friday: Rest/Cardio

Checkout our interview with Nigel here:
CutAndJacked-Interview-British-Natural-Bodybuilding-Champion-Nigel-St-Lewis

Posted 13 February 2012 by Ingrid Romero

Ingrid Romero's


Workout Routine

Monday: Legs (heavy)

30 min on Stairmill with sprinting intervals
Squats 4 sets x 10 reps
Step ups with dumbbells 4 reps x 15 sets each leg
Leg curls 4 x 12
Stationary lunges with dumbbells 4 x 15
Leg Press 4 x 10
Dead lifts 4 x 10

Tues: Upper Body and abs

(body weight) and 30 min running
Pushups with rotation at the top 4 x 20
Dips 4 x 20
Pullups (as many as I can get)
Leg lifts with rotation 4 x 40
Crunches on stability ball with resistance 4 x 50
Wood chops 3 x 20

Wednesday: Plyometrics and core

Jump lunges 3 x 25
Speed Skaters 3 x 30
Box jumps 3 x 15
Line hops 3 x 45 sec
High knees and leap frogs in sand 5 x 1 minute
Over head throws with med ball 3 x 15
Jump rope 5 x 3min
Plank (feet on bench and arms on stability ball) 3 x 1min
Side plank 3 x 1min each side

Thursday: Upper body (light weight)

30 min elliptical ramp high and high intensity
Dumbbell chest press 3 x 20
Seated Row 3 x 20
Shoulder press 3 x 20
Dumbbell curls 3 x 20
Tricep pulldowns with rope 3 x 20
Lat pulldowns 3 x 20
Front and Lateral Raises 2 x 20
Incline ab bench 4 x 50
Roman Chair 4 x 25

Friday: Legs (light weight high reps)

30 min stair mill
Leg Extensions 4 x 25
One leg Squats 4 x 20 each leg
Weighted Donkey Kicks 4 x 25
Hack Squat 4 x 25

Saturday: OFF

Sunday: Track workout

Sprints: 2 x 60 yards
Sprints with chute 3 x 40 yards
Stairs: 6 x
High Knees 4 x 30 yards
Tuck Jumps 3 x 15
Skips for height 3 x 15

Checkout Ingrids interview with CutAndJacked.com

Posted 31 January 2012 by CutAndJacked.com

Workout Routine:


Sadik "Physique" Hadzovic

Workout Routine: Six day a week by Sadik "Physique" Hadzovic

Day 1 Back (10-6 reps per set)

5 sets deadlifts
4 sets lat pull downs
4 sets bent over barbell rows
3 sets underhand pull ups
4 sets seated cable rows
1 set to failure overhand pull ups

Day 2 Chest (12-8 reps per set)

4 sets incline dumbbell flys
5 sets incline barbell bench press
4 sets machine flys
5 sets barbell bench press
3 sets cable flys
4 sets decline machine press
1 set to failure push ups

Day 3 OFF DAY/Cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Day 4 Legs (15-8 reps per set)

5 sets leg press
5 sets of leg extensions
5 sets of lying leg curl
6 sets of donkey calve raises
4 sets of weighted squats
1 set of walking lunges to failure

Day 5 Arms (10 reps per set)

4 sets of seated preacher curls
5 sets of French curls on decline
4 sets standing hammer curls
5 sets tricep pushdowns
3 sets of heavy barbell curl
3 sets seated over head tricep extensions

Day 6 Abs (15-20 reps per set)

4 sets cable crunches
4 sets arm and leg raises with exercise ball
4 sets alternating leg ups
4 sets running plank
4 sets torso twist with medicine ball
4 sets alternating toe touches
1 set of hanging leg raises till failure

Day 7 OFF DAY/cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Interview, including Sadik's nutrition info here: www.cutandjacked.com/CutAndJacked-Interview-Sadik-Physique-Hadzovic

Sadik "Physique" Hadzovic

Posted 24 January 2012 by CutAndJacked.com

Workout Routine:


Ana Delia De Iturrondo

Day 1 – Monday – LEGS

5 sets x 15 reps leg extensions
superset
5 x 20 shoulder width leg press

5 x 15 switch (jump) lunge

4 x 15 narrow stance squats
superset
4 x 10 each leg walking lunges

Day 2 – Shoulders/Triceps

4 x 10 shoulder press
superset
4 x 10 wide grip barbell raise over your head

4 x 10 rear lateral raise

3 x 8 arnold press
superset
3 x 8 each arm lateral raise

3 x 15 rope pushdowns
superset
3 x 10 db nose crushers

3 x 15 dumbbell kick backs

Day 3 – Wednesday – Back/Biceps

6 x 8 wg pull downs
superset
6 x 8 close grip seated cable row

4 x 12 regular grip barbell row
superset
4 x 12 one arm pull down

5 x 15 hyper extensions
superset
5 x 15 supermans

4 x 8 preacher curls
superset
4 x 12 seated dumbbell curl
superset

4 x 15 incline db curls

Day 4 – Thursday - LEGS

5 x 15 leg curls
superset
5 x 12 weighted step up on bench

5 x 12 seated leg curls
superset
5 x 12 stiff legs

Day 5 – Friday – Chest/Shoulder/Butt

5 x 12 pullovers
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5 x 12 incline cheer press

8 x 8 side lateral raise

5 x 15 one leg leg press
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5 x 12 each leg walking pump lunges

5 x 15 cable squats

4 x 20 hyperextensions
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4 x 15 butt machine

Click below for Fitness model and bikini Athlete Ana Delia De Iturrondo's
5 day a week workout routine.

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