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Posted 14 September 2012 by CutAndJacked.com

Workout Routine:


Tavi Castro

Monday - Legs

  • Squat wide stance: 3 sets x 8 reps
  • Squat narrow stance: 3 sets x 8 reps
  • Stiff legged dead lift: 4 sets  x 8 reps
  • Leg press wide foot placement: 3 sets x 8 reps
  • Leg press narrow foot placement: 3 sets x 8 reps
  • Leg curl and leg extension high rep drop sets

Tuesday - Chest, Biceps

  • Flat bench press: 3 x 8 reps
  • Incline bench press: 3 x 8 reps
  • Dips 3 x drop set (dumbbell between legs drops just before failure)
  • Flat dumbbell press: 3 x 8 reps
  • Incline dumbbell press: 3 x 8 reps
  • Straight barbell curls: 3 x 12 reps
  • Heavy hammer curls: 3 x 12 reps
  • Cable curls: 3 x drop sets

Wednesday - Back, Traps

  • Deadlift: 3 sets x 8 reps
  • Bent over barbell rows: 3 sets x 8 reps
  • Bent over v bar rows: 3 sets x 8
  • Cable rows: 3 sets x dropset
  • Barbell shrug: 4 sets x 8 reps
  • Dumbbell shrug: 4 sets x 8 reps

Thursday - Shoulders, Triceps, Abs

  • Military press: 3 sets x 8 reps
  • Barbell up right rows: 3 sets x 8 reps
  • Side raises: 3 sets x dropset
  • Rear pec deck: 3 sets x dropset
  • Skull crushers: 3 sets x 12 reps
  • Cable tricep extension (infront of body): 3 sets x 12 reps
  • Over head cable tricep extension: 3 sets x 12 reps
  • Kneeling cable crunches: 3 sets x 12 reps
  • Standing cable crunches: 3 sets x 12 reps
  • Weight leg raises: 3 sets x 12 reps

Friday- Chest, Calves, HIIT

  • Incline dumbbell flys: 3 sets x 12 reps
  • Flat dumbbell flys: 3 sets x 12 reps
  • Incline cable flys: 3 sets x 12 reps
  • Pec deck: 3 sets x 12 reps
  • Calf raises (straight leg): 4 sets x drop set
  • Donkey calf raises (bent leg for soleus): 4 sets x drop set
  • 1:2 bike intervals for 20 minutes

Saturday - Back, Abs

  • Wide grip pull ups: 3 sets x 12 reps
  • Wide grip pull downs: 3 sets x 12 reps
  • Close grip pull downs: 3 sets x 12 reps
  • Machine pull downs: 3 x dropset
  • Crunches: 3 sets x 30 reps
  • Ab rows: 3 sets x 30 reps
  • Leg raises: 3 sets x 30 reps

Sunday - Rest

Interview with Tavi: CutAndJacked-Interview-Tavi-Castro

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