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Posted 18 January 2015 by CutAndJacked.com

Workout Routine:


Chad Hollmer

Workout Routine: Chad Hollmer

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Upper Body Power

  • Bent Row: 3 sets x 5,5,3 reps
  • Weighted Pull-Up: 3 sets x 5 reps
  • Incline Dumbbell Press: 3 sets x 6 reps
  • Weighted Dips: 3 sets x 6 reps
  • Shoulder Press: 3 sets x 5 reps
  • Upright Rows: 3 sets x 6 reps
  • Shrugs: 3 sets x 4 reps
  • Barbell Curl: 3 sets x 6 reps
  • Skull Crusher: 3 sets x 6 reps

 

Lower Body Power

  • Hip Flexion/Extension: 3 sets x 10 reps
  • Barbell Squat: 3 sets x 5,3,3 reps
  • Hack Squat: 3 sets x 6 reps
  • Sumo Deadlift: 3 sets x 5 reps
  • Leg Extension: 3 sets x 8 reps
  • Dumbbell Romanian Deadlift: 3 sets x 8 reps
  • Donkey Calf Raises: 3 sets x 8 reps
  • Seated Calf Raises: 2 sets x 8 reps

 

Rest Day -  Hiit for 10 minutes on a sprint bike (15 seconds, 45 recovery)

 

Hypertrophy: Back and Shoulder

  • Pull Ups: 50 total (however many sets it takes me)
  • Smith Machine Barbell Row: 5 sets x 3 reps
  • T-Bar Row: 3 sets x 8 reps
  • Close Grip Pulldown: 3 sets x 12,15,20 reps
  • Dumbbell Shoulder Press: 3 sets x 8 reps
  • Dumbbell Front Raise Superset Lateral Raise: 3 sets x 12 reps
  • Rear Cable Flies: 3 sets x 10 reps
  • Back Extension: 3 sets x Failure

Hypertrophy: Legs

  • Leg Extension: 3 sets x 15 reps (very light)
  • Squat: 5 sets x 3 reps
  • Leg Press: 3 sets x 12 reps
  • Barbell Deadlift: 3 sets x 8 reps
  • Lying Hamstring Curl: 3 sets x 12 reps
  • Seated Hamstring Curl Superset Leg Extension: 3 sets x 10 reps
  • Seated Calf Superset Standing Bodyweight Calf Raise: 3 sets x 15 reps
  • Standing Calves Press: 2 sets x 20 reps

Hypertrophy: Chest and Arms

  • Cable Fly: 3 sets x 12 reps (Very Light to get some blood flow to chest area)
  • Smith Machine Incline: 5 sets x 5 reps
  • Hammer Strength Press: 3 sets x 12 reps
  • Incline Dumbbell Flyes: 3 sets x 8 reps
  • Kneeling Svend Press: 3 sets x 8 reps
  • Ez Bar Curl: 3 sets x 12 reps
  • Straight Bar Pushdown: 3 sets x 8 reps
  • Seated Incline Dumbbell Curl: 3 sets x 10 reps
  • Single Arm Cable Kickback: 2 sets x 12 reps
  • Cable Curl: 3 sets x 15 reps
  • Rope Pulldown: 4 sets x 10 reps

Chad Hollmer interview

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