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Posted 20 July 2012 by CutAndJacked.com

Workout Routine:


Chris Harnell

Day 1: Quads/Calves

  • Warmup Stationery bike: 20min
  • Leg press: 3 x 15 reps, 2 x drop set to failure
  • Leg curl and seated leg press: superset 3 sets
  • Calves standing press: 4 sets x 15 reps
  • Seated press: 4 x 15 - 8 reps
  • Donkey raises 4 sets x 10 - 8 reps

Day 2: Chest/Biceps

  • Bench press: 4 sets x 15 reps
  • Incline bench dumbbells: 4 sets x15 reps
  • Cable cross superset pushups: 4 sets x failure
  • Biceps barbell curl: 5 sets x 10 reps
  • Rope curl: 4 x 10
  • Seated dumbbell curl: 4 x 15

 

Day 3: Rest

 

Day 4: Shoulders/Triceps

  • Military press: 4x15 anterior delts
  • Seated flyes for exterior delts: 4 x 10
  • Cable cross for posterior delts: 4 x 15
  • Tricep press Z-bar: 5 x 10
  • Tricep pushdowns inverted: 4 x 10
  • Tricep rope pushdowns: 5 x failure
  • Tricep dumbbell press: 4 x 10

Day 5: Hamstrings/Calves

  • Seated leg curl: 5 sets x 15 - 8
  • Leg curl 5 sets: x 15 - 8
  • Lunge walks: 10 - 15 meters 4 sets
  • Calves (see day1)

Day 6: Back

  • Chin-ups: 6 sets - failure
  • Lat-pull narrow grip: 4 x 15
  • Seated row wide bar: 4 x 15
  • Dead lifts: 4 x 15 - 8

Day 7: Rest

I do cardio 5 - 6 times a week on-season,
off-season I don’t do any cardio work at all.

Click to view Chris Harnell Interview with CutAndJacked.com

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