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Posted 09 May 2014 by CutAndJacked.com

Workout Routine:


Brian Choi

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Monday: Chest

  • Cable fly: 20/15/10/15/20 reps. 
  • Incline dumbbell chest press: 12/10/8/6 
  • Hammer strength wide press: 15/15/15/15
  • Flat dumbbell fly: 15/15/15/15
  • Hammer strength iso press (single arm): 15/15/15

Tuesday: Legs

  • Squats OR Sumo Dead-lifts: 15/12/10/8/6 
  • Squat Press: 15/15/15
  • Leg Curls: 10/10/10
  • Leg Extensions: 15/15/15

SUPER-SET

  • Lunges (body-weight): 30/30/30
  • Weight Calve Raises: 15/15/15/15/15

Wednesday: Back 

  • Weighted Chin Ups: 12/12/12
  • Barbell Bent-over Row (Reverse grip): 15/15/15
  • Cable pull-down: 15/12/10
  • Hammer Strength Pull (single arm): 15/15/15
  • Cable row: 15/12/10

Thursday: Chest/Triceps

  • Cable fly (flat): 20/15/10/15/20
  • Weighted Dips: 15/15/15/15
  • Hammer strength decline press: 15/15/15/15
  • Machine Pec-deck: 20/15/10/15/20
  • Tricep pull-down (double rope): 15/15/15
  • Tricep pull-down (single rope): 15/15/15

Friday: Biceps

  • Dumbbell bicep curls: 3 sets 8/8/6/6/5/5
  • EZ Bar curl: 12/12/12
  • Cable Rope Curl (hammer grip): 15/15/15
  • Machine Preacher Curl: 15/12/10/12/15
  • Single arm cable curl: 15/15/15

Saturday: Chest

  • Cable Fly: 20/15/12/15/20
  • Barbell Bench Press (Flat): 12/10/8/6
  • Dumbbell incline fly: 15/15/15/15
  • Hammer strength Incline Press (Single arm): 15/15/15/15

Interview with Brian Choi: www.cutandjacked.com/CutAndJacked-Interview-Brian-Choi

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