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Posted 20 October 2012 by cutAndJacked.com

Workout Routine:


Tyrone Ogedegbe

My workout routine takes up 4 days/week – with Wednesdays and Sundays off.
This workout routine is laid out from exercise to exercise according to how I would do it.

Monday; Shoulders –

  • 3 various shoulder press exercises *6 sets each of 10 reps
  • Using Free weight and Machine for all; Front Deltoids (8 sets of 10 reps), Side Deltoids (12 sets of 8-10 reps) and Rear Deltoids (10 sets of 10 reps)
  • *Bear in mind this is adjusted to suit my symmetrical construction – so adjust accordingly, doing more on weaker parts to get symmetrically even.

Tuesday; Legs –

  • Back Squats *4 sets of 10 reps – super set with Straight leg dead lift (hamstrings).
  • Quad Extensions; 5 sets of 18 reps, incorporating 10 fast (heavy weight) and 8 slow (Lighter weight)
  • Hamstring Machine; 12 sets of 8-10 reps
  • Calf leg raises; 10 sets each of 3 different angles, 10 reps each.
  • Front Squats (Quads) 5 sets of 10 reps
  • Leg Press; 5 sets 8-10 reps
  • Wednesday - *Off – Cardio Speed intervals (incline on Treadmill) – 20 minutes

Thursday; Back & Biceps –

  • Back - Wide grip pull ups (1set of 20 reps) Warm up
  • Lats; Wide grip Pull downs 6 Sets of 10 reps
  • Lower back; Dead-lifts; 5 sets of 8-10 Reps
  • Lats; Closed Grip Pull downs 5 sets of 10 reps
  • Lower back Pulls; Pull row machine; 4 sets 10 reps
  • Upper back pulls; Alternate Machine; 8 sets 10 reps
  • Biceps; Hammer curls, Wide and close grip – 4 sets each of 10 reps
  • Dumbbells; Hammer – 4 sets of 10 reps
  • Curl - 4 sets of 10 reps

Friday; Chest & Triceps

Chest;

  • Incline Press(upper chest) 4 sets of 10 reps
  • Flys(chest separation) using cables – 4 sets of 10 reps
  • Bench press; 4 sets of 10 reps
  • Decline bench(lower chest) 4 sets of 10 reps
  • Lower outer curve on chest; (Cables) 4 sets of 10 reps

Triceps;

  • Skull crushers (using hammer curls) Close and wide grip 4 sets of 10 reps
  • Triceps pull using cables – wide grip 4 sets of 10 reps
  • Close grip bench press 4 sets of 10reps

Saturday

Cardio; Cardio Speed intervals(incline on Treadmill) – 20 minutes

Interview with Tyrone Ogedegbe

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