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

Posted 14 January 2012 by CutAndJacked.com

Workout Routine:


Giselle Jacques

Monday - Abs

• 4 x Superset Cable side bend & kneeling cable crunches
• 4 x Superset knee raises & weighted side bend on ball
• 4 x Superset push crunches, weighted sit ups & side crunches

Tuesday - Chest & bi's

• Dumbbell Chest press (pyramid set 12, 12, 10, 8 with drop set)
• Dumbbell flys (pyramid set 12, 12, 10, 8 with drop set)
• Incline chest press smith machine (pyramid set 12, 12, 10, 8 with drop set)
• Peck deck (pyramid set 12, 12, 10, 8 with drop set)

Wednesday - Legs

• Squats - pyramid sets 12, 12, 10, 8, 6 dropset
• Leg press - pyramid sets high rep 40, 40, 40
• Leg extensions - pyramid supersets (12, 10), (10, 8), (8, 6) dropset
• Walking lunges 12, 10, 10, 8
• Calf raises - pyramid sets 12, 10, 10, 8

Thursday - Shoulders

• Dumbbell shoulder press (pyramid set 12, 12, 10, 8 with drop set)
• Dumbbell lateral raises (pyramid set 12, 12, 10, 8 with drop set)
• Barbell upright row (pyramid set 12, 12, 10, 8 with drop set)

Friday - Back

• Wide grip chin ups 4 x 12
• Lat pull down (pyramid set 12, 12, 10, 8 with drop set)
• Seated row (pyramid set 12, 12, 10, 8 with drop set)
• Bent over row (pyramid set 12, 12, 10, 8)

Saturday - Arms

• 4 x Superset concentration curl & tricep kickbacks
• 4 x Superset dumbbell hammer curl & lying tricep extension
• Barbell curl (pyramid set 12, 12, 10, 8 with drop set)
• Cable tricep circuit

Sunday - Off

• Recovery Day

Click image below for Giselle Jacques 6 day a week exercise routine.

Posted 06 December 2011 by CutAndJacked.com

Workout Routine:


Fitness Model David Kimmerle

WORKOUT #1 - CHEST

Warm up-stretching

Superset
Flat bar or Dumbbell chest press 4 sets of 10-15
Push-ups on knees or reg 4 sets of 10-15

Superset
Incline bar or dumbbell press 4 sets of 10-15
Cable fly’s 4 sets of 10-15

Superset
Machine dips or free dips 4 sets of 10-15
Machine or dumbbell fly’s 4 sets of 10-15

Triceps

Superset
Triceps cable push down v bar 4 sets of 20-30
Triceps cable push down flat bar 4 sets of 20-30

Superset
Reverse grip cable push down flat bar 4 sets of 10-12
Bench dips feet on ground 4 sets of 10-30
Abdominals 25 mins hanging leg or knee ups-Sit ups in a machine, roman chairs

WORKOUT #2 - Back

Warm up and stretch abdominals -

Good mornings 3 sets of 20-15-10 Light to heavy
Dead lifts (light weight) 4 sets of 15-20

Superset
Chin ups (machine if needed) 4 sets of 5-15
Machine rows 4 sets of 15-20

Superset
Bent over rows wide grip bar 4 sets of 15-20
Lat machine pull downs 4 sets of 15-20
Single arm machine or dumbbell rows 4 sets of 2 minute each arm Stripping method

Superset abbs with calves
Roman chairs 5 sets of 25-35
Calf raises 5 sets of 25-35

WORKOUT #3 - LEGS

Warm up-stretching --10 min on machine for cardio- treadmill, stepper, something you like...

Superset
Leg extensions 4 sets of 15-20
Leg curls 4 sets of 15-20

Superset
Front squats 4 sets of 15-20
Leg curls 4 sets of 15-20

Superset
Straight-leg dead lifts 4 sets of 10-15
Good mornings 4 sets of 10-12 Light weight
Calve machine 3 sets of 20-30
Calve raises standing 4 sets of 40

WORKOUT #4 - SHOULDERS

Warm up- Stretching-- 20 min calve presses and raises

Superset
Behind the neck barbell press 3 sets of 10-12
Lateral dumbbell raises 3 sets of 10-15

Superset
Front machine press 4 sets of 10-12
Bent over dumbbell raises 4 sets of 10-20

Seated reverse machine fly’s 3 sets of 15-20
Dumbbell shrugs side 3 sets of 15

BICEPS

Standing barbell flat bar curls 4 sets of 6-12 heavy
Machine for biceps 2 sets of 15-20
Preacher easy bar curl 2 sets of 10-12
Concentration dumbbell curl/hammer 3 sets of 10

Click image below for workout:

Posted 07 November 2011 by CutAndJacked.com

Workout Routine:


IFBB Pro Raechelle Chase

Click below for a 6 day a week Raechelle Chase workout-routine.

Posted 31 October 2011 by CutAndJacked.com

Workout Routine:


Jennifer Tinney

Click image below for Jennifer Tinneys 5 day a week workout-routine.

   

 

Posted 17 October 2011 by CutAndJacked.com

Workout: Calisthenics


Expert Frank Medrano

Calisthenics Expert Frank Medrano shares his intense 6-day a week workout routine.

Posted 30 September 2011 by CutAndJacked.com

Download Workout:


Lawrence Ballenger

Click image below to download PDF.

   

 

Posted 12 August 2011 by CutAndJacked.com

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Courtney Prather

Click below to download bodybuilding.com's fit body competition winner Courtney Prather's 5 - day a week workout routine.

   

 

Posted 06 August 2011 by CutAndJacked.com

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Rafe Arlotti

Click below to-download Rafe Arlotti's 6 day a week workout

 

Posted 01 August 2011 by CutAndJacked.com

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Fitness Model Vanessa Tib

Checkout  - Fitness Model Vanessa Tib's four day a week routine.

"like training complementary muscles together, and following a split muscle group training routine. My work schedule changes constantly, so I don’t always follow a specific training day for each muscle group" - Fitness Model Vanessa Tib

Click here for interview with Vanessa Tib

 

Posted 29 July 2011 by Jason Borish

Step by Step Detailed


Routine by: Jason Borish

Sunday

I always begin the training week with legs on Sunday: When in season I do 4 sets of squats, while not focusing on how much weight I can do, but doing it right with correct form. Feet shoulder width, chest out while looking up, then squatting down, butt sticking out, a little bit past 90 degrees as if you are sitting in a chair. If you’re a beginner grab a chair and use it as a prop. I incorporate lunge squats under a hack squat machine. Typically 6-8 reps one leg, followed by a 30 second breather before switching on over to the other leg. 3-4 sets. Depending on the overall aptitude of my training and where I am at, I may even do walking lunges followed by that. It all depends on how your body feels and reacts. Believe me after this your heart rate will be soaring and sweat will be dripping and you actually will be burning alot more fat that you realize.

Monday

Monday is my back day and I have always found great results with wide grip pull-ups. I do pull ups first because that is when I have the most strength to do them. I go all the way up and all the way down, locking them elbows. 3-4 sets for pull-ups, and then do one-arm cable rows standing, while focusing on mind muscle coordination. If you have to go light, so be it. Make sure that you are targeting your lats. If you go too heavy, then other muscles such as your traps tend to tighten up as well and it throws the whole movement out of whack. 6-8 reps each arm while standing, knees slightly bent for leverage. Followed by Seated rows (cables) one arm 6-8 reps each arm. 3-4 sets. Followed by Seated rows (cables) both arms. 6-8 reps to failure, 3-4 sets. I then go one armed rows free weights, on a flat bench. Depending on my strength at the time, I try to do 6-8 reps per arm to failure, while arching my back and keeping a strong posture. The following week I do everything in reverse order, with the exception of pull-ups, in which I always begin my back workout with. I do this so that my body doesn’t get accustomed to doing the same thing every week, in order to get the results that I want to achieve.

I follow up my back workout with lower abs. I do 3 sets of hanging bar, back straight, while lifting my legs knees slightly bent to 90 degrees. 10-12 reps. I then find a mat and do legs lifts 3-4 sets, 10-12reps in similar format. 6-8 sets is all you need to do for lower abs.

Tuesday

Tuesday: chest day. I begin with flat bench and always start light on my first set 15 repetitions. All the way down and all the way up. My next two sets are 6-8 reps in the same format, last repetition to failure. I always found it better to have a spotter to help assist in that last rep. Followed by flat bench I then do dumbbell flys, (light weight) fully extended elbows slightly bent for leverage, and squeeze all the way at the top. I do this movement slow that I can feel the stretch and the contraction. 3-4 sets, 6-8 reps. Followed by dumbbell flys, I then transition to incline dumbbell flys, same exact format and rep target range. Followed by incline bar. When I do incline bar I bring my hands inside the bar with about 4 inches separating each hand. This focuses more on the upper chest clavicle and also works the triceps. I go all the way down so that the bar touches right under my chin. I obviously go light here, with about a 25 lb on each side. 3-4 sets, 6-8 reps. I then do cable flys. 6 total sets of these. The first 3 sets I do the movement as if I start from the bottom while bringing my arms up as high as they go so that they touch at the top of the movement. This movement develops your lower pectorial. Followed by this I do a standard cable fly. I start heavy 4-6 reps, and then dropset, while going lighter each continued set to failure. I make sure that I feel the contraction to the fullest, and once again if I have to go light so be it. By now I am typically spent, so I take a 3-5 minute breather, drink some Gatorade and then do my pushup and dip superset routine. I do pushups on the pushup blocks, so that I can feel the stretch on the bottom of the movement. Fully extending all the way to the top. I tend to go to failure whereas if I am eating cement on my last rep on the way down, lol. I switch to dips, going back and forth, pushups to failure, then dips to failure. 6 total sets. 3 pushups, 3 dips to failure. I conclude my workout with calves. 3 drop sets of donkey calve raises, and then 3 dropsets of standard standing calve raises.

Wednesday

Wednesday is bicep day: I start with standing one arm curls. I waste no time and do drop sets right away, beginning with a 40 on each arm, while tucking and locking my elbows until I cant do any more. Then right to 30's, to failure, then to 20's. I transition over to preacher one armed curls. I focus on the burn by going very slow on the positive and negative. All the way up, all the way down to 180 degrees without resting at the bottom, rep range all depending on when I fail, whether its 5 reps or 8. My last negative is a ten second count where I count to ten seconds on the way down. This has always gave me great shock in the tendons and fibers. When done with dumbbell preachers, I then go to the curl bar preachers. 3-4 sets, 6-8 reps, same format, 10 second count on my last negative for each set. I then transition over to standing dumbbell hammer curls. 3-4 sets, 6-8 reps. Followed by standing reverse curls with the curl bar, 3-4 sets, 6-8 reps. When I am done with this I typically can’t do anymore than my body will allow, so then I go light and begin on the cables. I do side curls on the cable bars, elbows out, while bringing my arms in, all the way to the top. This will focus on the outer head of the bicep, the muscle that separates the bicep and the tricep.
I conclude my workout with situp movements. I do my situps old-school style on a standard sit up machine. I do my first three sets going all the way up and all the way down, which crunching and squeezing at the top of the movement. I recommend anyone interested in better their abdominals to the highest of their capability, to do a 3 second count at the top of their movement, holding that contraction, slow on the way down. You will find that you will be only able to do 6-8 reps. Quality of quantity. Next three sets are with the medicine ball, while holding the ball behind your next elbows extended outward. You don’t need to go all the way down here on your negative. Just about 6 inches. The contraction and the 3 second squeeze at the top is the killer here. You will find out that week in week out you will become stronger and more comfortable with the movement, as with any exercise.

Thursday

Thursday is shoulder day: I begin with military press with the barbell. 3-4 sets behind the neck, 6-8 reps. Followed by military dumbbell press 3-4 sets, 6-8 reps while rotating your hands inward at the top of your movement. Followed by military presses I typically either do upright rows or Front or side lateral raises, depending on what I have done the previous week. (It’s always beneficial to switch it up every week) Upright rows 3-4 sets, 6-8 reps. Hands touching each other, aligning the movement as you go up along your torso, extended fully at the top touching your nose. Front lateral raises consist of alternating each movement left and right. You want to go as far up as past the top of your head to maximize each movement. 3-4 sets, 6-8 reps alternating. Same thing with side lateral raises. I recommend side lateral raises arms straight, slightly bending elbows, all the way up, and all the way down.

I conclude my Thursday session with lower back and hamstrings. Lower back I find a roman chair and do 6 total sets of these. Extending fully at the top, with back fully arched. I go down slightly but not fully so that I can maintain my contraction. 3 sets regular, and then 3 sets with the ball behind neck elbows out. I then do my lying hamstring curls 3 sets 6-8 reps.

Friday

Friday is my tricep day. I always begin with skull crushers on a curl bar on a decline bench. This decline will help target your tricep specifically on your negative. Elbows always locked and tucked while extending fully at the top. On the way down you want to go to your forehead. Repeat. 3-4 sets, 6-8 reps. I like to continue with bench dips. I prop my feet up so that they are aligned with my body, and I always drive with my palms, fingers relaxed. This will target the inner part of your tricep. I do as many as I can do to failure. Usually the first set is around 15-20 reps, but I only rest 30 seconds, and obviously the next two sets the rep range is much lower while going to failure. I head on over to the cables and do extensions with the rope, elbows tucked and locked, going all the way up and all the way down, 3-4 sets, 6-8 reps. I transition to behind the back extensions with the rope on the cables, while tucking my elbows and fully extending outward to get the best contraction possible. 3-4 sets, 6-8 reps.

I conclude Friday’s workout with crunches. I keep my crunches simple while focusing on that squeeze at the top of the movement just as I do with situps. Typically I do a standard crunch laying down on a mat, knees bent 90 degrees, and with you lower back as your focal point. Do not let your upper back touch the ground even on you way down. You want to always stay on top of your movement. When going all the way down you basically get rid of all the tension built in your abs while resting at the bottom. Always squeeze at the top for 3 seconds, 4-6 inches on the way down, and right back up. Hold for 3 seconds and repeat. 8-10 reps, 3-4 sets. You can then bring your legs all the way up and do the very exact movement. 8-10 reps, 3-4 sets repeat

Saturday is complete rest.

When in season and dieting for a shoot or for a competition I do my cardio in the afternoon. My weight training is always in the mornings right after breakfast. When I conclude my weight training I then eat a high complex and simple carb, with protein meal, grapefruit, brown rice chicken or fish, rest a few hours then I hit the fields. I typically am sore for 48 hours from training legs on Sundays, so I don’t do any cardio until usually Tuesday and that is when I do my sprints and my rope. Fridays I do my plyometric training. 3 sets of jump squats 8 reps, 3 sets of lunge jumps (3 each leg) 8 reps. 3 sets of alternating lunge jumps (16 total reps). I then do a jump movement in which I jump as high as I could while trying to touch my toes kicking both my legs up. I can only do this 6 times, but it is actually good for your lower abs as well.

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