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Posted 01 January 2014 by CutAndJacked.com

Workout Routine:


Sarah Allen

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Monday:  Shoulders

  • Shoulder press: 10-12 reps x 4 sets
  • Rear raises: 10-12 reps x 4 sets
  • Side raises: 10-12 reps x 4 sets
  • Front raise with cable: 10-12 reps x 4 sets

Tuesday: Legs

  • Leg press: 10-12 reps x 4 sets
  • Squats: 10-12 reps x 4 sets
  • Deadlift: 10-12 reps x 4 sets
  • Walking lunges: 10-12 reps x 4 sets
  • Sumo squats: 10-12 reps x 4 sets

Wednesday: Back & Chest

  • Wide grip pull down: 10-12 reps x 4 sets
  • Narrow grip pull down: 10-12 reps x 4 sets
  • Wide grip row: 10-12 reps x 4 sets
  • Narrow under hand row: 10-12 reps x 4 sets
  • Incline bench flys: 10-12 reps x 4 sets

Thursday: Abs, Cardio

  • Intervals on stepper or treadmill 45 mins

20 of each, repeat 4 times.

  • Basic crunches
  • Superset
  • Leg raises
  • Superset
  • Plank 1-2 mins

Friday: Legs - High rep

  • Leg press wide: 20 reps x 4 sets
  • Superset
  • Leg press narrow: 20 reps x 4 sets
  • Leg curl: 20 reps x 4 sets
  • Superset
  • Leg extension: 20 reps x 4 sets
  • Step ups: 20 reps x 4 sets
  • Superset
  • Walking lunges: 20 reps x 4 sets

Saturday: Back and Arms

  • Rear delts: 20 reps x 5 sets
  • Wide grip row: 20 reps x 5 sets
  • Triceps dips: 20 reps x 5 sets
  • Bicep curls: 20 reps x 5 sets

Sunday: Rest

Sarah Allen interview

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