Posted 01 August 2014 by

Workout Routine:

Salman Kassam


Monday: Shoulders & Abs

Military press: 4 sets x 6 reps
Seated dumbbell press: 3 sets x 8 reps
Lateral raises: 3 sets x 8-10 reps
Rear delt flys: 3-8 sets to failure
Front raises: 2 sets - failure
Leg raises: 3 sets upto 70s
Cable crunches: Max 15 reps (keep doing sets until I can’t perform more than 10 reps)

Tuesday: Quads & calves

Squat: 6 sets x 6 reps
Glute hamstring raises: 3 sets x 8 reps
Leg press: 4 sets x 12-15 reps
Seated calf raises: 3 sets x 12 reps
Standing calf raises: 3 sets x 12 reps

Wednesday: Chest & Biceps

Incline Benchpress: 5 sets x 6 reps
Dumbbell incline press: 3 sets x 8 reps
Flat benchpress: 3 sets x 8 reps
Flys: x 3 drop set

Cable curls: 4 sets x 8-12 reps
Barbell curls: 3 x failure

Thursday: Back & Triceps

Pull ups 5 sets: x 6 reps
Bent over row: 3 sets x 8 reps
1 Arm row: 3 sets x 8 reps
Cable row: 3 sets x 8 reps

French press: 3 sets x 12-15 reps
Rope pulls: 3 sets x 10 reps
Diamond pressups: to failure

Friday: Hamstrings & calves

Hex bar deadlift: 6 sets x 6 reps
Lying leg curl: 3 sets x 8-10 reps
Straight leg deadlift: 3 sets x 8-10 reps

Saturday: Pre-hab work

Stretching, foam rolling, massage & posing practice.

Sunday Off


*Monday - Friday 40 minutes of cycling

Salman Kassam interview

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