Workouts

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

Posted 11 January 2012 by CutAndJacked.com

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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.

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

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Lawrence Ballenger

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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

 

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