Workouts

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

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
superset
5 x 12 incline cheer press

8 x 8 side lateral raise

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

5 x 15 cable squats

4 x 20 hyperextensions
superset
4 x 15 butt machine

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

Posted 11 January 2012 by CutAndJacked.com

Download Workout:


IFBB Bikini Pro Angela Leong

Day 1 – Monday – LEGS

3 x 15 leg extensions
superset
3 x 20 shoulder width leg press

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

Day 2 – Shoulders/Triceps

3 x 10 shoulder press
superset
3 x 10 wg barbell raise over your head
3 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 db kick backs

Day 3 – Wednesday – Back/Biceps

6 x 8 wg pull downs
superset
6 x 8 cg seated cable row

3 x 12 rg barbell row
superset
3 x 12 one arm pull down

3 x 15 hyperextensions
superset
3 x 15 supermans

3 x 8 preacher curls
superset
3 x 12 seated db curl
superset

3 x 15 incline db curls

Day 4 – Thursday - LEGS

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

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

Day 5 – Friday – Chest/Shoulder/Butt

3 x 12 pullovers
superset
3 x 12 incline cheer press

8 x 8 side lateral raise

3 x 15 one leg leg press
superset
3 x 12 each leg walking pump lunges

3 x 15 cable squats

3 x 20 hyperextensions
superset
3 x 15 butt machine

Click below for Angela Leongs 5 day a week workout-routine.

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