Workouts

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Get free workouts straight from your favourite male and female fitness models, bodybuilders and athletes.

Posted 08 December 2014 by Serge Nubret

Workout Routine:


Serge Nubret

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Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster.

To accomplish his physique Serge Nubret actually didn’t lift heavy weights. He lifted moderate weights for higher reps and very high volume. The goal of Serge’s routine is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth.

Because it is a low weight routine, low rest periods are vital for success. One minute rest periods MAX – aiming for rest periods of 30 seconds.

Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day.

Serge would lift weights 6 days a week and he would hit each muscle group twice per week.

  • Monday: Chest, Quads and Abs
  • Tuesday: Back, Hamstrings and Abs
  • Wednesday: Shoulders, Arms, Calves and Abs
  • Thursday: Chest, Quads and Abs
  • Friday: Back, Hamstrings and Abs
  • Saturday: Shoulders, Arms, Calves and Abs
  • Sunday: Rest (abs only)

Serge Nubret’s Routine:

 

Monday:

Quads

  • Squats – 8 sets of 12 reps
  • Leg Press – 6 sets of 12 reps
  • Leg Extension – 6 sets of 12 reps

Chest

  • Bench Press – 8 sets of 12 reps
  • Flat Bench Fly’s – 6 sets of 12 reps
  • Incline Bench Press – 6 sets of 12 reps
  • Incline Fly’s – 6 sets of 12 reps
  • Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

  • Chin-ups – 6 sets of 12 reps
  • Behind the Neck Lat Pulldowns – 8 sets of 12 reps
  • Lat Pulldowns to the Front – 6 sets of 12 reps
  • Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

  • Lying Leg Curl – 8 sets of 15 reps
  • Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

  • Behind the Neck Barbell Press – 6 sets of 12 reps
  • Alternate Dumbbell Front Raise – 6 sets of 12 reps
  • Barbell Upright Row – 6 sets of 12 reps
  • Cable Lateral Raise – 6 sets of 12 reps

Arms

  • Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps
  • Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

  • Standing Calf Raises – 8 sets of 12 reps
  • Seated Calf Raises – 8 sets of 12 reps

 

Thursday:

(Same as Monday)

Quads

  • Squats – 8 sets of 12 reps
  • Leg Press – 6 sets of 12 reps
  • Leg Extension – 6 sets of 12 reps

Chest

  • Bench Press – 8 sets of 12 reps
  • Flat Bench Flye’s – 6 sets of 12 reps
  • Incline Bench Press – 6 sets of 12 reps
  • Incline Flye’s – 6 sets of 12 reps
  • Dumbbell Pullovers – 6 sets of 12 reps

Friday:

(Same as Tuesday)

Back

  • Chin-ups – 6 sets of 12 reps
  • Behind the Neck Lat Pulldowns – 8 sets of 12 reps
  • Lat Pulldowns to the Front – 6 sets of 12 reps
  • Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

  • Lying Leg Curl – 8 sets of 15 reps
  • Standing Leg Curl – 8 sets of 15 reps

Saturday:

(Same as Wednesday)

Shoulders

  • Behind the Neck Barbell Press – 6 sets of 12 reps
  • Alternate Dumbbell Front Raise – 6 sets of 12 reps
  • Barbell Upright Row – 6 sets of 12 reps
  • Cable Lateral Raise – 6 sets of 12 reps

Arms

  • Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps
  • Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

Calves

  • Standing Calf Raises – 8 sets of 12 reps
  • Seated Calf Raises – 8 sets of 12 reps

Sunday:

Rest Day

Best of Serge Nubret Photos And Quotes

Posted 13 November 2014 by CutAndJacked.com

Workout Routine:


Viktor Simkin

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Day 1 :

AM

  • Behind neck shoulder press: 18-12-8-6
  • Seated shoulder press: 12-10-8  (super set with) front cable raise 3*12
  • Single hand dumbell lateral raise: 3*12 (super set with) single hand cable lateral raise 3*15
  • Barbell shrugs: 18-15-12
  • ABS (hanging leg raises): to failure 
  • Cardio (elliptical): 35 mins with intervals

 

PM

  • Bicep barbell curls: 12-10-8-6
  • Close grip bench press: 15-12-10-8
  • Preacher bicep curls: 12-10-8 (superset with) horizontal cable triceps extension 15-12-10
  • Cable bicep curls: 15-12-10-8 (superset with) triceps push down 18-15-12-10
  • Seated forearm: 3*25
  • Cardio (treadmill): 30 min fast walking on 9% incline 

 

Day 2 :

AM:

  • Hack squat close feet: 18-15-12-10
  • Seated leg press machine close feet: 15-12-10 (superset with) seated leg extension toy out 3*15
  • Free weight leg press wide feet: 15-12-10 (superset with) seated leg extension toy in 3*15
  • Seated calf raise: 20-15-10
  • Donkey calf raise: 3* more than 40 reps

PM:

  • Seated chest press: 18-12-10-8
  • Incline dumbbell press: 12-10-8 (superset with) incline dumbbell fly 3*18
  • Decline dumbbell press: 3*12 (superset with) cable cross over 3*20
  • Pushups parallel grip: 3*to failure 
  • ABS (hanging leg raises): to failure

 

Day 3:

AM:

  • Stiff leg deadlift: 25-20-15-10
  • Lying leg curl: 25-20-15 (superset with) seated leg curl 3*25
  • Hip adduction: 50-40-30 (superset with) barbell CC squat 3*15
  • Glute kick back machine: 3*50
  • Hyper extension: 3*25
  • Cardio (elliptical): 35 min INTERVAL

 

PM:

  • Reverse grip barbell row: 18-15-12-10
  • T-bar close grip: 12-10-8 (superset with) close grip lat pull down 12-10-8
  • Seated row reverse grip: 12-10-8 (superset with) wide grip lat pull down 3*12
  • Dumbbell row: 3*15
  • Side plank: 3*25
  • Cardio (stationary bike): 30 mins with intervals

Victor Simkin interview

Posted 30 September 2014 by Alex Stewart

5 Chest Building Workouts


For Strength And Size

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1. Upper Chest Day

  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Dumbbell Bench Press: 3 sets x 8 reps
  • Incline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

2. Middle Chest Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Flat Dumbbell Bench Press: 3 sets x 8 reps
  • Flat Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

3. Lower Chest Day

  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Dumbbell Bench Press: 3 sets x 8 reps
  • Decline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

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4. Barbell Strength Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

5. Dumbbell Size Day

  • Incline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Decline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Flat Dumbbell Bench Press: 3 sets x 8-12 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

Posted 25 September 2014 by Alex Stewart

5 Mass Building


Leg Workouts

5 Mass Building Leg Workouts.

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1. Workout

  • Barbell Full Squats: 4 sets x 4-6 reps
  • Dumbbell Lunge: 4 sets x 12 reps with each leg
  • Leg Press: 3 sets x 12-15 reps
  • Lying Leg Curl: 3 sets x12 reps
  • Leg Extensions: 3 sets x 20 reps
  • Standing Calf Raises: 4 sets x 12 reps

2. Workout

  • Barbell Deadlifts: 4 sets x 4-6 reps
  • Dumbbell Rear Lunges: 4 sets x15 reps
  • Hack Squats: 3 sets x 8-12 reps
  • Seated Leg Curl: 3 sets x 8-12 reps
  • Leg Extensions: 3 sets x 15 reps
  • Seated Calf Raises: 4 sets x 20 reps

3. Workout

  • Leg Press: 4 sets x 4-6 reps
  • Romanian Deadlifts: 4 sets x 8 reps
  • Dumbbell Step Ups: 4 sets x 15 reps with each leg
  • Leg Extensions: 3 sets x 12 reps
  • Thigh Abductor: 3 sets x 12 reps
  • Thigh Adductor: 3 sets x 12 reps
  • Standing Barbell Calf Raise: 4 sets x 12-15 reps

4. Workout

  • Front Barbell Squats: 4 sets x 8-12 reps
  • Barbell Lunges: 4 sets x 20 with each leg
  • Leg Press: 3 sets x 15-20 reps
  • Lying Leg Curl: 3 sets x 15 reps
  • Leg Extension: 3 sets x 10 reps
  • Seated Calf Raise: 4 sets x 20 reps

5. Workout

  • Hack Squat: 3 sets x 4-6 reps
  • Romanian Deadlifts: 3 sets x 8 reps
  • Dumbbell Lunges: 4 sets x 25 reps with each leg
  • Leg Extensions: 3 sets x 20 reps
  • Seated Leg Curl: 3 sets x 15 reps
  • Calf Press on Leg Press Machine: 3 sets x 12 reps
Posted 21 August 2014 by CutAndJacked.com

Workout Routine:


Obi Vincent

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Workout Routine: Obi Vincent

NOTE:

  • A1-A2 = Means it’s a super set
  • Keep rest short and sweet!!!

Back and abs

  • A - Deadlifts: 5 sets x 12,10,8,5,5 reps
  • B - Wide grip weighted pull ups: 4sets  x 12 reps
  • C1 - Single arm dumbbell rows: 4 sets x 15 reps
  • C2 - Seated close grip rows: 4 sets x 15 reps
  • D1 - Lat pull down: 4 sets x 12 reps (last set is a drop set)
  • D2 -  Superset close grip under hand pull down (last set drop set)

Abs

  • Hanging leg raises: 3 sets x till failure
  • Abs wheel rollouts: 3 sets x till failure
  • Swiss ball pikes:  3 sets x till failure
  • Cable rope crunches: 3 sets x till failure

 

Delts and traps

  • A1 - Barbell military press: 10 sets x 10 reps
  • A2 - Shrugs: 10 sets x 10 reps
  • B1 – Close grip dumbbell press: 3 sets x 12 reps
  • B2 – Dumbbell lateral raises: 3 sets x 12 reps
  • C – Cable cross overs: 3 sets x 20 reops

Quads and hamstrings

Am – Quads

  • A – Leg extension: 4 sets x 25 reps
  • B1 - Squats: 5 sets x 12 reps
  • B2 – Dumbbell split squats: 5 sets x 10 reps each leg
  • C – Leg press (alternate between wide and close feet placement): 4 sets x 20 reps
  • D – Walking lunges: 3 sets x  50 steps

Pm – Hamstrings

  • Stiff leg deadlifts: 5 sets x 8 reps
  • Standing single leg curl: 5 sets x 8-10 reps
  • Reverse barbell lunges: 5 sets x 12 reps
  • Lying leg curls: 5 sets x 10 reps

Biceps/triceps

  • A1 - Ez bar curls under hand grip: 4 sets x 12
  •  A2 - Ez bar curls (over hand) grip: 4 sets x 12
  •  A3 - Tricep dips: 4 sets x 12
  •  B1 - Incline bicep curls: 4 sets x 12
  •  B2 - Lying triceps skull crushers: 4 sets x 12
  •  C1- Close grip bench press: 3 sets x 12
  •  C2- Standing dumbbell hammer curls: 3 sets x 12
  •  D1- Cable rope curls: 3 x drop sets of 4
  •  D2- Cable rope triceps push down: 3 x drop sets of 4

Chest

  • A1 - Cable flys: 4 x 25,20,15,12
  • b1- Incline dumb bell press: 5 sets x 8-10 reps
  • b2 Chest dips: 5 x till fatigue
  • b3 - Incline dumbbell flys: 12 reps (1sec pause at the bottom)
  • c1 - Seated chest press: 3 sets x 12 reps
  • c2 - Press ups: 3 sets x till fatigue
  • d- Cable flys: 2 x dropsets (drop weights about 4x)

Obi Vincent interview

Posted 20 August 2014 by CutAndJacked.com

Workout Routine:


Joel Corry

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I usually stick to 4 sets per exercise. 1 warm up set and 3 working sets. In my working sets I incorporate drop sets to achieve greater stimulation. I aim for 6-8 reps in working sets and then burn to failure with my drop sets. I try to do my fasted cardio every morning for approx. 30 mins, alternating between HIIT and LISS workouts.

Monday: Chest

  • Flat Barbell Bench Press
  • Incline Dumbbell Press
  • Cable Crossover
  • Decline Bench Press
  • Dumbbell Pull Overs

Tuesday: Back

  • Wide Grip Pull Ups
  • Lat Pull Down
  • Deadlifts
  • Bent Over Dumbbell Rows
  • Cable Row

Wednesday: Legs

  • Squats
  • Leg Press
  • Leg Extension
  • Hamstring Curl
  • Romanian Deadlifts
  • Calf Raises

Thursday: Arms

  • Standing Bicep Curl
  • Preacher Curl
  • Skull Crushes
  • Seated Dumbbell Curl
  • Triceps Pull Downs
  • Bicep Cable Curl
  • Triceps Dips

Friday: Shoulders

  • Dumbbell Shoulder Press
  • Lateral Dumbbell Raises
  • Front Rows
  • Bent Over Dumbbell Posterior Raises
  • Seated (behind the head) Barbell Shoulder Press
  • Front Shoulder Raises
  • Reverse Cable Crossover
  • Shrugs

Saturday: Abs & Calves

  • 45 min Abs Circuit
  • Calf Raises

Joel Corry Interview: www.cutandjacked.com/Interview-Joel-Corry

Posted 25 August 2014 by CutAndJacked.com

Workout Routine:


David Lengauer

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Push workout (Chest, Delts, Triceps):

4 Sets of Bench press (6 reps)
3 Sets of Incline Dumbbell Bench press (8-10 reps)
3 Supersets of Dips and cable flies (12-15 reps)

3 Sets of Military Press (6 reps)
3 Sets of seated dumbbell shoulder press (8-10 reps)

 3 Sets of French Press (6 reps)
3 Sets of Triceps rope pushdowns (8-10 reps)

Pull Workout (Back, Neck, Biceps):

4 Sets of Deadlifts (6 reps)
4 Sets of Pull Ups (max reps)
3 Sets of seated Cable rows (8-10 reps)
3 Sets of one arm dumbbell rows (8-10 reps)

4 Sets of Dumbbell shrugs (6 reps)

3 Sets of Barbell Curls (6 reps)
3 Sets of seated Hammer Curls (8-10 reps)

Leg & Abs Workout:

4 Sets of Squats (6 reps)
3 Sets of Leg Press (8-10 reps)
3 Supersets of Leg Curls and Leg Extensions (12-15 reps)
4 Sets of Calf Raises (6-8 reps)

 3 Sets of Crunches (20 reps)
3 Sets of Leg Raises (20 reps)

David Lengauer interview

Posted 18 August 2014 by CutAndJacked.com

Workout Routine:


Joe Delaney

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Day 1 - Chest & Biceps

Chest:
Flat barbell bench press: 5 sets x 5 reps
Inclinde dumbbell bench press: 4 sets x 6 reps
Standing cable crossovers: 4 sets x 8 reps

Biceps:
EZ bar curls: 5 sets x 6 reps
Seated alternate dumbbell curls (inline bench at ~ 45 degree angle): 4 sets x 20 reps

Day 2 - Legs

Squats (high bar): 5 sets x 5 reps
Leg curls: 5 sets x 8 reps
Leg extensions: 5 sets x 8 reps
Seated calf machine raises (knees at 90 degree angle): 5 sets x 12 reps
Standing smith machine calf raises: 5 sets x 8 reps

Day 3 - Delts & Triceps

Delts (morning workout):

Standing over head press: 5 sets x 5 reps
Seated lateral raises: 5 sets x 10 reps
Seated lateral raises machine: 3 sets x failure
Bent over rear delt flies: 5 sets x 10 reps

Triceps (evening/night workout):

Dumbbell skullcrushers: 6 sets x 8 reps
Tricep cable extensions: 6 sets x 10 reps

Day 4 - Back, Abs & Cardio

Back (morning workout):

Deadlifts: 5 sets x 5 reps 
Weighted chins: 4 sets x 6 reps
Narrow grip lat pull-downs: 4 sets x 10 reps
T-bar rows: 4 sets x 8 reps

Abs & Cardio (evening workout):

Weighted crunches: 5 sets x 20 reps
Decline bench reverse crunches: 5 sets x 8 reps
Standing cable crunches: 5 sets x 10 reps

HIIT - 8 x 30 second sprints on rower or exercise bike, but 2-3 minutes rest between each sprint.

Joe Delaney interview

Posted 01 August 2014 by CutAndJacked.com

Workout Routine:


Salman Kassam

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Monday: Shoulders & Abs

Military press: 4 sets x 6 reps
Seated dumbbell press: 3 sets x 8 reps
Lateral raises: 3 sets x 8-10 reps
Rear delt flys: 3-8 sets to failure
Front raises: 2 sets - failure
Leg raises: 3 sets upto 70s
Cable crunches: Max 15 reps (keep doing sets until I can’t perform more than 10 reps)

Tuesday: Quads & calves

Squat: 6 sets x 6 reps
Glute hamstring raises: 3 sets x 8 reps
Leg press: 4 sets x 12-15 reps
Seated calf raises: 3 sets x 12 reps
Standing calf raises: 3 sets x 12 reps

Wednesday: Chest & Biceps

Incline Benchpress: 5 sets x 6 reps
Dumbbell incline press: 3 sets x 8 reps
Flat benchpress: 3 sets x 8 reps
Flys: x 3 drop set

Cable curls: 4 sets x 8-12 reps
Barbell curls: 3 x failure

Thursday: Back & Triceps

Pull ups 5 sets: x 6 reps
Bent over row: 3 sets x 8 reps
1 Arm row: 3 sets x 8 reps
Cable row: 3 sets x 8 reps

French press: 3 sets x 12-15 reps
Rope pulls: 3 sets x 10 reps
Diamond pressups: to failure

Friday: Hamstrings & calves

Hex bar deadlift: 6 sets x 6 reps
Lying leg curl: 3 sets x 8-10 reps
Straight leg deadlift: 3 sets x 8-10 reps

Saturday: Pre-hab work

Stretching, foam rolling, massage & posing practice.

Sunday Off

 

*Monday - Friday 40 minutes of cycling

Salman Kassam interview

Posted 26 July 2014 by CutAndJacked.com

Workout Routine:


Charlene Gilbert

Workout Routine: Charlene Gilbert

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3 days on one day off, two on one off.

Sundays: Quads

  • Warm up 10 minute upright bike
  • Warm up set squats 15-20 reps
  • 6 sets increasing weight ranging from 12 reps to 1
  • 1 set but outs
  • Leg extension 4 sets with applied pressure from spot
  • Leg press 4 sets with last set being a drop set to the sled
  • 10 minutes step mill
  • Monday: chest/arms no cardio

  • Warm up 10 minutes on the treadmill
  • Standing heavy barbell curls 4 sets 8-10 reps
  • Cable flys 4 sets 12-15 reps
  • Super set with tricep rope pull downs 4 sets 12-15 reps
  • Machine preacher curls 4 sets 10-12 reps
  • Bent arm tricep push downs 4 sets 10-12 reps
  • Super set band kickbacks to failure
  • Peck deck 4 sets 12-15 reps
  • Cable rope curls 4 sets 10-12 reps

Tuesday: Delts cardio (spin 60 minutes)

  • Warm up 10 minutes rotator cuff exercises
  • Smith machine incline press 4 sets 8-10 reps
  • Dumbbell lateral raises 4 sets 10-12 reps
  • Super set front plate raises 8-10 reps
  • Posterior delt cable fly 4 sets 12-15 reps
  • Seated single arm dumbbell press 4 sets 8-10 reps a side
  • Rear delt face pulls 4 sets 12-15 reps
  • Reverse peck deck 4 sets 12-15 reps
  • 1 set run the rack laterals with 4 drops

Wednesday: No lifting just cardio

  • Treadmill HIIT
  • 5 minute warm up
  • Tabatta set of wind sprints
  • 4 minutes steady state doing 12 burpies on the minute
  • Repeat 4 times
  • 5 minute cool down

Thursday: Glutes and hams (35 minutes step mill)

  • 35 minute step mill to warm up steady state
  • Dead lifts 6 sets first set warm up 4 working sets ranging between 10-12 last set 3/4 weight burn out
  • Weighted bridges 4 sets 15-20 reps
  • Lying curls 4 sets with emphasis on negatives 15-20 reps
  • Glute kickbacks 4 sets 15-20 reps
  • Seated curl 4 sets 8-10 reps

Friday : Back (spin 40 minutes)

  • Warm up is spin with rotator cuff exercises
  • Wide grip lat pull down 5 sets first set is warm up 4 working sets 8-10 reps
  • Plate loaded machine row single arm 4 sets 10-12 reps
  • Narrow grip lat pull downs 4 sets 10-12 reps
  • Under hand cable rows super set high rope pull backs 4 sets 15-20 reps
  • Single arm dumbbell rows 4 sets 10-12 reps
  • Smith machine rows 4 sets each to failure

Saturday: no lifting just cardio (35 minutes step mill)

  • 0-5 minutes warm up increasing speed every minute to steady state
  • 5-10 minutes moderate intensity 12 tuck jumps on the minute
  • 10-12 minutes high intensity
  • 12-15 minutes low intensity
  • 15-25 minutes 30sec high intensity 30sec low intensity
  • 25-30 minutes moderate intensity 12 tuck jumps on the minute
  • 30-33 minutes low intensity
  • 33-35 cool down

Charlene Gilbert Interview

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