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Posted 16 August 2012 by CutAndJacked.com

Workout Routine:


Fitness Model David Morin

Monday: Back

  • 30 min morning cardio afternoon weights.
  • Dumbbell Pullover superset with pullups: 4 sets 10 reps
  • Seated underhanded grip rows: 4 sets 15,10, 8, 6 reps working up in weight.
  • Narrow grip T-bar row: 3 sets 12, 10, 8 reps working up in weight.
  • Wide overhanded pulldowns behind the neck (carefully): 12, 10, 8 working up in weight.
  • Deadlift superset with cable pulldown. No numbers ...just burnouts to failure with moderate weight.

Tuesday: Legs

  • 30 min morning stretching with 20 min cardio. Early evening weights
  • Leg extensions super set with Hamstring curls: 4 sets light weight warm-ups.
  • Walking Lunges: Light weight for warming up 3 sets.
  • Squats Front or Back: 4 sets 15,12,10,8 working up in weight.
  • Pistols superset with air squats: 3 sets each leg 10 reps, 3 sets of air squats nice and slow 10 reps.
  • Leg extension and hamstring curls super dropset burnout to failure.

Wednesday: Abs, back, chest

Morning: Abs, consisting of hanging leg raises, wood chops, and planks with 20 min cardio in the am.

Afternoon:

  • Lat pull downs: 3 set, 15, 12, 10 reps
  • Deadlifts: 3 sets, 15, 12, 10 reps
  • Rope gripped seated rows: 3 sets 15, 12, 10 reps
  • Muscle ups: As many as I can do 3 sets
  • Cable flys: 3 sets 15, 12, 10 reps
  • Incline Dumbbell press: 3 sets 12, 10, 8 reps
  • Flat bench: 3 sets 12, 10, 8 reps
  • Reverse grip decline smith bench super set with pushups: 3 sets to failure
  • Peck deck drop set to failure.

Thursday: Cardio

  • 30 min morning cardio 20 min martial arts stretching.

Friday: Shoulders, arms

  • Machine lateral raises: 3 sets 15, 12, 10 reps
  • Cable front raises super set with rear delt flys: 3 sets 12, 10, 8 reps
  • Upright rows super set with Dumbbell raises: 3 sets 12, 10, 8 reps
  • Smith Machine shrugs: 3 sets 12, 10, 8 reps
  • Preacher superset with skull crushers: 3 sets 12, 10, 8 reps
  • Supermans superset with dips: 3 sets, 12, 10, 8 reps

Saturday: Cardio

Every other saturday I do a crossfit W.O.D. Consisting of compound
movements and running, jump rope etc.

Sunday: Rest

Rest and eat!!!

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