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Posted 04 August 2012 by CutAndJacked.com

Workout Routine:


Megan Donnelson Jensen

Monday: Chest & Biceps

  • Flat Barbell Bench Press: 4 sets x 8 reps
  • Incline Dumbell Bench Press: 4 sets x 8 reps
  • Pec Deck Chest Fly: 4 sets x 10 reps
  • Pushups: 4 sets x 20 reps – superset with - Dumbell Hammer Curls: 4 sets x 8 reps
  • Straight Bar Curls: 4 sets x 10 reps (Drop-set last set 10, 10, 10)
  • EZ Bar Curls on Cable: 4 sets x 10 reps
  • Dumbell Concentration Curls: 4 sets x 10 reps

Tuesday: Legs

  • Barbell Squats: 4 sets x 10 reps - superset with -
    Barbell Straight Legged Deadlifts: 4 sets x 15 reps
  • Leg Press: (close-stance to focus on outer quad) 5 sets x 12 reps
  • One - Legged Squats on Smith Machine: 3 sets x 10 reps (each leg) –
    superset with - Jump Squats: 3 sets x 30 reps
  • Leg Extensions: 5 sets x 8 reps – superset with - Lying Hamstring Curls: 5 sets x 8 reps
  • Walking Lunges: (bodyweight) 2 sets x 100 reps

 

Wednesday: Off

 

Thursday: Shoulders & Triceps

  • DB Shoulder Press: 4 sets x 8 reps (Drop - set last set 8, 8, 8)
  • Barbell Upright Rows: 4 sets x 10 reps
  • DB Lateral Raises: 4 sets x 10 reps (Drop-set last set 10, 10, 10)
  • DB Rear Delt Fly: 4 sets x 12 reps – superset with -
    Front raises with a plate: 4 sets x 10 reps
  • Rear Delts on Pec Deck: 3 sets x 15 reps
  • Skull Crushers: 4 sets x 10 reps
  • “V” Bar Pressdowns on Cable: 4x8 (Drop-set last set 8, 8, 8)
  • Tricep Kickbacks on Cable: 4 sets x 10 reps -
    superset with - Tricep pushups: 4 sets x 20 reps

Friday: Back & Abs

  • T-Bar Row: 4 x 8
  • Underhand Seated Row: 4 sets x 8 reps - superset with -
    Rear Delt/Upper Back Rope Pulls on Cable: 4 sets x 10 reps
  • Seated Close-Grip Pulldowns: 4 sets x 8 reps (Drop-set last set 8, 8, 8)
  • DB Rows: 4 sets x 10 reps
  • Pull - ups: to Failure (4 sets)
  • ABS – (Do the following exercises as a giant set, rest 1 minute and repeat for a total of 3 sets)
  • Medicine Ball Twists: on Mat 3 sets x 30 reps
  • Leg Raises: 3 sets x 20 reps
  • Bicycles: 3 sets x 30 reps

Cardio – The amount of cardio I do will vary based on my goals. When I am in prep for competition or just trying to lean out, my cardio can range anywhere from 40-80 minutes a day, 4 - 5 days a week. When I am not in prep, I try to keep my cardio to a minimum so I can focus more on maximizing muscle gains. At that time, I typically only do around 30 minutes, 3 days a week.

Here is one of my favorite HIIT (High Intensity Interval Training) workouts:

  • 5 minute warm-up jog
  • 10 (20-second) sprints + 30 Bodyweight Squats at the end of each sprint. Rest 30 seconds’ in-between sprints. If I’m not doing my sprints in the sand, I do them uphill to make them more challenging!
  • 2 minutes of walking lunges
  • 30 “Box-jumps” (I do these on a park bench outside) –superset with- 30 step-up on the same bench (15 each leg). Rest 30 seconds and repeat for a total of 3 sets.
  • Shuffle-squats (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
  • Side Lunges (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
  • 100 High-Knees
  • Cool-down jog/walk

Interview with Megan: Cutandjacked.com/CutAndJacked-Interview-Megan-Donnelson-Jensen

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