Posted
18 January 2015
by
CutAndJacked.com
Workout Routine:
Chad Hollmer
Workout Routine: Chad Hollmer

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