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Posted 07 August 2013 by CutAndJacked.com

Workout Routine:


Nick Olsen

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DAY 1: Chest & Calves

  • Incline Dumbbell Press: 4 sets × 12 reps
  • Incline Smith Machine Press: 3 sets × 12 reps
  • Incline Dumbbell Fly’s 3 sets × 12 reps
  • Cable Cross Overs FST-7: (15Reps 7Sets Only 30 seconds break)
  • 2 Sets Of Push Ups to Failure
  • Seated Calf Raises: 4 sets × 15 reps
  • Standing Calf Raises: 4 sets: × 15 reps
  • Rest Rate: Approx 1 min max b/t each set and exercise

DAY 2: Back/Bis/Abs

  • Wide Grip Pull downs: 5 sets x 12 reps
  • Bent Over Barbell Rows: 4 sets × 10 reps
  • Single Arm Dumbbell Rows: 4 sets × 10 reps
  • Underhand reverse grip Pull Downs: 3 sets x 10 reps
  • Machine Rows Wide: Grip: 4 sets x 10 reps
  • Low Back Extensions: 5 sets x 15 reps
  • Standing EZ Bar Biceps Curls: 7 sets x  12 reps (3 sets close grip 3 sets Wide grip 1 set neutral)
  • Concentration Curls on Scott Preacher: 5 sets x 12 reps
  • Machine Crunches: 1 set × 100 reps
  • Lying Leg Raisers: 1 set × 50 reps

 

DAY 3: Legs

  • Leg Press: 3 sets × 15 reps
  • Walking Lunges: 3 sets x 30 steps
  • Leg Extension: 3 sets × 30 reps (be careful with these, do them lighter)
  • Lying Hamstring Curls: 5 sets × 12 reps
  • Seated Hamstring Curls: 4 sets × 12 reps
  • Standing Calf Raises on elevated platform: 4 sets x 60 reps
  • Rest Rate: Approx 1:30 min max b/t each set and exercise

 

DAY 4: REST

 

DAY 5: Delts & Abs

  • Seated Dumbbell Press: 4 sets × 12 reps
  • Single Arm Lateral Raises: 4 sets × 12 reps
  • Front Barbell Raise: 4 sets × 12 reps
  • Barbell Shrugs: 4 sets × 15 reps
  • Machine Crunches: 1 set × 100 reps
  • Lying Leg Raisers: 1 set × 50 reps
  • Side Crunches: 1 set × 50 reps
  • Rest Rate: Approx 1 min max b/t each set and exercise

DAY 6: Arms & Abs

  • Standing Barbell Curls: 4 sets × 10 reps
  • Dumbbell Hammer Curls: 4 sets × 12 reps
  • Close Grip Barbell Press: 4 sets × 12 reps
  • Seated Dips Machine: 4 sets × 12 reps
  • Rope Push Downs FST- 7: (15R 7S Only 30seconds break)
  • Dips on Bench till failure 2 sets
  • Dumbbell Concentration Curls: 4 sets x 12 reps
  • Machine Crunches: 1 set × 100 reps
  • Rest Rate: Approx 1 min max b/t each set and exercise

 

DAY 7: REST

 

Interview with Nick Olsen

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