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Posted 09 February 2015 by CutAndJacked.com

Workout Routine:


Joe Pitt

Workout Routine: Joe Pitt

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I’m coached by Neil “Yoda” Hill so I follow the training method created by Neil Y3T which is crazy and based on a 3 week rotation split. A typical Y3T Week 1 Split:

Workout 1 – Back & Biceps

  • Wide grip pull down: 4 sets x 10-12 reps
  • T-bar rows: 4 sets x 10-12 reps
  • Single arm dumbbell rows: 4 sets x 10-12 reps
  • Seated cable rows: 3 sets x 10-12 reps
  • EZ bar curls: 4 sets x 10-12 reps
  • Seated alternating dumbbell curls: 4 sets x 10-12 reps
  • Machine preacher curls: 2 sets x 10-12 reps

Workout 2 – Chest & Triceps

  • Incline dumbbell press: 4 sets x 10-12 reps
  • Decline bench press: 4 sets x 10-12 reps
  • Flat dumbbell flies: 4 sets x 10-12 reps
  • Pushdowns: 4 sets x 10-12 reps
  • Overhead EZ bar extensions: 4 sets x 10-12 reps
  • Machine dips: 2  sets x 10-12 reps

 

Workout 3 – Quadriceps & Hamstrings

  • Squats: 4 sets x 10-12 reps
  • Leg press: 4 sets x 10-12 reps
  • Hack Squats: 4 sets x 10-12 reps
  • Lying leg curls: 4 sets x 10-12 reps
  • RDLs: 4 sets x 10-12 reps
  • Walking lunges: 3 sets x 10-12 reps

Workout 4 – Shoulders & Calves

  • Seated dumbbell press: 4 sets x 10-12 reps
  • Upright row: 4 sets x 10-12 reps
  • Side lateral raise: 4 sets x 10-12 reps
  • Rear machine fly: 4 sets x 10-12 reps
  • Standing calf raises: 4 sets x 10-12 reps
  • Seated calf raises: 4 sets x 10-12 reps

Joe Pitt interview

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