Workouts

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

Posted 29 July 2014 by CutAndJacked.com

Laura Madge: Leg &


Glute Leg Workout

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  • Squats: 12-15 reps 4 sets 70kg
  • Pull-ups: 12-15 reps x 4 sets Body weight
  •  
  • Reverse lunges: 12-15 reps x 4 sets 50kg
  • Incline dumbbell chest press: 12-15 reps x 4 sets 18kg
  •  
  • Lying hamstring curl: 12-15 reps x 4 sets 45kg
  • Lateral raises: 12-15 reps x 4 sets 8kg
  •  
  • Calf raises: 12-15 reps x 4 sets 65kg
  • Hanging leg raises: 12-reps x 4 sets

Laura Madge interview

Posted 24 June 2014 by Team Hercules

Dwayne Johnson Hercules


Arms Workout

Dwayne Johnson 'Hercules' Arms Workout

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Biceps

Tri set - 4 x 12 reps each

- Preacher curl with EZ curl bar

- Standing barbell curl with EZ bar

- Dumbbell curl

Triceps

Tri Set - 4 x 12 reps each

- Rope push down

- Rope overhead tricep extensions

- Tricep dips to failure

Posted 16 June 2014 by Team Hercules

Dwayne Johnson: Hercules


Chest Workout

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Dwayne Johnson 'Hercules' Chest Workout

Incline Barbell Bench Press:
4 sets x 12, 10, 8, 6 reps

Flat Bench Dumbbell Press:
4 sets x 12 reps

Incline Hammer Strength Press ( Alternating arms start with arms extended):
4 sets x 12 reps

Cable crossover supersets with dips:
3 sets x 15 reps dips to failure.

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Posted 13 June 2014 by Team Hercules

Dwayne Johnson: Hercules


Back Workout

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Dwayne Johnson 'Hercules' Back Workout

  • PULL-UPS: 4 sets x to failure.
  • ONE ARM DUMBBELL ROW: 4 sets x 12, 10, 8, 8 reps.
  • HAMMER STRENGTH TWO ARM ROW: 4 sets x 10 reps.
  • CLOSE GRIP PULLDOWN: 3 sets x 12 reps.
  • CABLE ROW: 3 sets x 12 reps with double drop set on every set.
  • ROPE PULLOVERS: Super set with rope high row 3 sets x 15 - 15 reps.
  • DUMBBELL SHRUGS: 4 sets x 12 reps 15 sec hold on last rep of each set.

 

Posted 12 June 2014 by CutAndJacked.com

Workout Routine:


Emilie Provencher

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Day 1: Hamstrings, Glutes

  • Back Squat:  5 sets, Drop Sets 6 reps, 120 secs rest
  • Sumo Deadlift: 5 sets, 8 reps, Superset
  • Lying Leg Curl: 5 sets, 12 reps, 120 secs rest
  • Barbell Hip Thrusters: 4 sets, 10 reps, Superset
  • Bodyweight Hip Thrusters: 4 sets, 20 reps, 90 secs rest
  • Stretching

Day 2: Back, Biceps

  • Deadlift: 3 sets, 8 reps, 60 secs rest
  • Chin Up: 4 sets, max reps – last rep 8 secs eccentric phase, 120 secs rest
  • T-Bar Row Close Grip: 5 sets, 6-6 Drop sets, superset
  • Lat Pull Down Wide Grip: 5 sets, 10 reps, 120 secs rest
  • Chin Up: 1 set, max reps-last rep 8 secs eccentric phase,
  • EZ Bar Preacher Curl: 4 sets, 6 reps, superset
  • Zottman Curl: 4 sets, 10 reps, 90 secs rest
  • Stretching

Day 3: Chest, Triceps and abs

  • Incline Dumbbell Chest Press: 5 sets, 6-6 Drop sets,120 secs rest
  • Cable Cross Over: 5 sets, 8 reps, superset
  • Skull Crushers: 5 sets, 10 reps, 120 secs rest
  • Dips: 4 sets, 12 reps
  • Cable Bar Triceps Extension: 4 sets, 6-6 Drop sets
  • TRX Jacknife: 4 sets, 12 reps, 120 secs rest

Day 4: Quads, glutes and Abs

  • Hack Squat: 5 sets, 6-6 Drop sets, superset
  • Jump High Step Up: 5 sets, 6 reps each leg, Explosive, 120 secs rest
  • Leg Extension: 5 sets, 6-6 Drop sets, superset
  • Barbell Hip Thrusters Wide Stand: 5 sets, 12 reps, 120 secs rest
  • Hanging Leg Raises: 6 sets, 10 reps, superset
  • GHD Sit-Ups: 6 sets, 20 reps, 60 secs rest

Day 5: Shoulders

  • Smith Machine Shoulders Presses: 6 sets, 8 reps, 120 secs rest
  • Arnold Presses: 4 sets, 6 reps, superset
  • Cable Back Flyes: 4 sets, 10 reps, 90 secs rest
  • Dumbbell Lateral Raises: 4 sets, 75 secs rest
  • Cable Bar Front Raises: 4 sets, 12 reps,
  • Plate Side Crunches: 4 sets, 8-10 reps each side, 60 secs rest

Day 6: Rest

Emilie Provencher interview

Posted 09 May 2014 by CutAndJacked.com

Workout Routine:


Brian Choi

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Monday: Chest

  • Cable fly: 20/15/10/15/20 reps. 
  • Incline dumbbell chest press: 12/10/8/6 
  • Hammer strength wide press: 15/15/15/15
  • Flat dumbbell fly: 15/15/15/15
  • Hammer strength iso press (single arm): 15/15/15

Tuesday: Legs

  • Squats OR Sumo Dead-lifts: 15/12/10/8/6 
  • Squat Press: 15/15/15
  • Leg Curls: 10/10/10
  • Leg Extensions: 15/15/15

SUPER-SET

  • Lunges (body-weight): 30/30/30
  • Weight Calve Raises: 15/15/15/15/15

Wednesday: Back 

  • Weighted Chin Ups: 12/12/12
  • Barbell Bent-over Row (Reverse grip): 15/15/15
  • Cable pull-down: 15/12/10
  • Hammer Strength Pull (single arm): 15/15/15
  • Cable row: 15/12/10

Thursday: Chest/Triceps

  • Cable fly (flat): 20/15/10/15/20
  • Weighted Dips: 15/15/15/15
  • Hammer strength decline press: 15/15/15/15
  • Machine Pec-deck: 20/15/10/15/20
  • Tricep pull-down (double rope): 15/15/15
  • Tricep pull-down (single rope): 15/15/15

Friday: Biceps

  • Dumbbell bicep curls: 3 sets 8/8/6/6/5/5
  • EZ Bar curl: 12/12/12
  • Cable Rope Curl (hammer grip): 15/15/15
  • Machine Preacher Curl: 15/12/10/12/15
  • Single arm cable curl: 15/15/15

Saturday: Chest

  • Cable Fly: 20/15/12/15/20
  • Barbell Bench Press (Flat): 12/10/8/6
  • Dumbbell incline fly: 15/15/15/15
  • Hammer strength Incline Press (Single arm): 15/15/15/15

Interview with Brian Choi: www.cutandjacked.com/CutAndJacked-Interview-Brian-Choi

Posted 11 May 2014 by CutAndJacked.com

Workout Routine:


Eric Leto

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Monday: Shoulders and Traps

  • Military Press behind the neck: 4 Sets of 8 repetitions (heavy weight)
  • Lateral dumbbell raises: 3 Sets of 15 repetitions (moderate weight)
  • Front dumbbell raises: 3 Sets of 18 repetitions (moderate weight)
  • Rear cable raises: 4 sets of 20 repetitions (light weight)
  • Dumbbell shrugs (traps): 4 Sets of 12 repetitions (heavy weight)

Tuesday: Back, Triceps, Back

  • Chin-ups: 5 sets of 10 repetitions (bodyweight)
  • Barbell Rack Rows large grip: 4 sets of 12 repetitions (heavy weight)
  • Alternating Dumbbell Rows: 4 sets of 15 repetitions (heavy weight)
  • Deadlifts: 4 sets of 8 repetitions (heavy weight) 2 minutes of rest
  • Standing Cable Push-Down: 4 sets of 25 repetitions (moderate weight)
  • Seated Double Dumbbell Overhead Extension: 5 sets of 12 repetitions (moderate weight)

Wednesday: Chest and Biceps

  • Bench Press: 4 sets of 8 repetitions (heavy weight)
  • Incline Dumbbell Press: 4 sets of 12 repetitions (heavy weight)
  • Pec Deck: 4 sets of 12 repetitions (heavy weight)
  • High Cable Flyes: 6 sets of 25 repetitions (light weight)
  • EZ bar curl large grip: 3 sets of 12 repetitions (heavy weight)
  • Seated Dumbbell Curls: 4 sets of 15 repetitions (moderate weight)

Thursday: Legs and Calves

  • Squat Machine: 4 sets of 8 repetitions (extremely heavy weight)
  • Lunges with Dumbbells: 4 sets of 15 repetitions (moderate weight)
  • Lying Leg Curls: 4 sets of 20 repetitions (moderate weight)
  • Leg Extension: 4 sets of 25 repetitions (light weight)
  • Seated Calf Raises: 4 sets of 30 repetitions (light weight)

Friday: Cardio

  • HIIT Session (20 minutes)
  • And I start over the whole routine again (Saturday-> Shoulders, Sunday Back and Triceps etc)
  • My workouts are usually very intense, I just get an average rest of 30 seconds between sets for every muscle group. I train Abs every single day after Weightlifting, I change Exercises and intensities everyday.
  • After each Workout I do an average of 30 minutes LISS cardio training.
  • I usually don’t have rest days, I use them to do HIIT cardio.

Interview with Eric Leto: www.cutandjacked.com/CutAndJacked-Interview-Eric-Leto

Posted 07 May 2014 by CutAndJacked.com

Workout Routine:


Samuel Dixon

Workout Routine: Samuel Dixon

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Right now I am on a three day split routine. Some of you guys may wonder why only three day split? Well I normally train 6 times a week so basically this method allows me to do my whole body 2 times a week, which is a great pace for results. The more you can train your muscle while giving it the proper amount of rest, the better results you will be getting.

Day 1 - Monday and Friday: Back, chest, calves

  • Wide grip lat pulldowns: 6 sets x 6 reps
  • Incline machine chest press/ flat bench dumbbell fly: 5 sets x 10 reps
  • Leg press calf raise: 6 sets x 20 reps
  • Bent over dumbbell row: 4 sets x 10 reps
  • Flat bench press 1 1/2 motion: 4 sets x 12 reps
  • Cable spider rows: 4 sets x 12 reps
  • High bilateral cable fly/ low cable fly: 4 sets x 12 reps
  • Standing t-bar lat pressdown: 4 sets x 12 reps
  • Incline negative push ups: 4 sets x failure

Day 2 -  Tuesday and Saturday: Hamstring, Quads, shoulders and abs

  • High leg press machine: 5 sets x 12 reps
  • Seated dumbbell side laterals: 5 sets x 12 reps
  • Decline bench ab crunch: 4 sets x 12 reps
  • Dumbbell step ups on platform: 5 sets x 12 reps
  • Standing ex-bar front raise: 4 sets x 12 reps
  • Lying swiss ball leg raise: 4 sets x 12 reps
  • Stiff leg barbell deadlifts: 4 sets x 12 reps
  • Seated reverse pec deck: 4 sets x 12 reps
  • Cable wood chopper: 4 sets x 12 reps
  • Lying negative leg curl: 4 sets x 12 reps
  • Seated dumbbell arnold press: 4 sets x 10 reps
  • Barbell sissy squats: 4 sets x 12 reps

Day 3 - Wednesday and Sunday: Biceps, triceps, fore-arms and abs

  • Standing barbell curl: 4 sets x 12 /dropset 1/2 weight   
  • Decline close grip bench press: 4 sets x 10 reps
  • Barbell wrist curls: 4 sets x 12 reps
  • Seated dumbbell hammer curls: 4 sets x 12 reps
  • Incline bench ez-bar skull crushers: 4 sets x 12 reps
  • Abdominal crunch machine: 4 sets x 10 reps
  • Wide grip preacher curl machine: 4 sets x 12 reps
  • Bench to bench dips: 4 sets x 8 reps
  • Lying side to side e-ball twist: 4 sets x failure
  • Overhead cable curls: 4 sets x 12 reps
  • Standing reverse t-bar tricep extension: 4 sets x 12 reps

More info on Samuel Dixon: www.cutandjacked.com/CutAndJacked-Interview-Samuel-Dixon

Posted 19 April 2014 by CutAndJacked.com

Workout Routine:


Harrison Twins

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Monday: Chest and Back 

  • Flat bench Dumbbell press: 4 sets x 8-10 reps
  • Incline Barbell press: 4 sets x 8-10 reps 
  • Cable Fly’s: 4 sets x 8-10 reps 
  • Incline dumbbell fly’s: 4 sets x 8-10 reps 
  • Peck Deck: 4 sets x 8-10 reps 
  • Deadlifts: 4 sets x 8 reps 
  • T-bar row: 4 sets x 8 reps 
  • Lat pull down: 4 sets x 8-10 reps 
  • Hammer strength high row: 4 sets x 8 reps 
  • Hammer strength low row: 4 sets x 8 reps 

Tuesday: Abs

  • Decline Crunches: 4 sets x until failure
  • Lying leg raises: 4 sets x until failure
  • Cross body crunch: 4 sets x until failure
  • Decline oblique crunch: 4 sets x until failure

Wednesday: Legs 

  • Squats: 4 sets x 10 reps 
  • Leg press: 6 sets x 8-10 reps 
  • Quad extension: 4 sets x 8-10 reps  
  • Hamstring Curl: 4 sets x 8-10 reps 
  • Barbell Walking lunges: 3 sets x 50 metres  
  • Calf raises: 3 sets x 8 reps 

Thursday: REST DAY

 

Friday: Shoulders

  • Dumbbell shoulder press: 4 sets x 8 reps 
  • Seated Barbell press: 4 sets x 8-10 reps 
  • Seated lateral raises: 4 sets x 8-10 reps 
  • Seated barbell front raises: 4 sets x 8-10 reps 
  • Reverse fly’s: 4 sets x 8 reps 
  • Shrugs: 3 sets x 20 reps 

Saturday: Arms 

  • EZ bar 21’s: 3 sets x 21 reps 
  • Barbell Bicep Curls: 4 sets x 8 reps 
  • Seated Hammer Curls: 4 sets x 8-10 reps 
  • Cable Preacher curls: 4 sets x 8-10 reps 
  • Tricep pushdowns: 4 sets x 8-10 reps 
  • Skull Crushers: 4 sets x 8-10 reps 
  • Cable Incline Tricep extensions: 4 sets x 8-10 reps 

Sunday: REST

Harrison Twins interview: Harrison-Twins

Harrison Twins Facebook Page: www.facebook.com/HarrisonTwins

Posted 07 March 2014 by CutAndJacked.com

Workout: Kane Sumabat


High Frequency Training

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High Frequency Training

Monday

(AM)

Heavy horizontal push/pull

  • Wide grip pull ups: 6 sets x 10 reps (2 min rest)
  • Bent over row: 3 sets x 8 reps* (2-3 min rest between sets)
  • Single arm dumbbell rows: 2 sets x 10 reps* (per arm/ alternate sides and rest 2-3 min rest performing same side)
  • Snatch grip rack pulls: 4 sets x 6 reps (2-3 min rest)
  • Barbell bench press (flat): 3 sets x 8 reps* (2-3 min rest)
  • Dumbbell incline bench (ideally 15-30 degrees): 2 sets x 10 reps* (2-3 min rest)

* On last set, it can be taken to concentric failure.

(PM)

Vertical Pull

  • Weighted wide grip pull-ups: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Front lever swings: 4 sets x 6 reps
  • V-bar pull downs: 3 sets x 8 reps
  • Stiff arm pull down: 2 sets x 12 reps
  • Wide grip pull down: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Vertical Push

  • Barbell push press: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Dumbbell press: 4 sets x 6 reps
  • Dumbbell laterals: 3 sets x 8 reps
  • Strict barbell press (no leg drive): 2 sets x 12 reps
  • Barbell push press: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Tuesday - Lower body

  • Seated calf raise: 4 sets x 12 reps (1 min rest)
  • Calf press (leg press): 4 sets x 12 reps (1 min rest)
  • Leg press: 4 sets x 12 reps (2-3 min rest)
  • Overhead squats: 6 sets x 6-12 reps
  • Leg extensions: 4 sets x 12 reps (1 min rest)
  • Lying leg curl: 1 set x 25 reps, 1x15, 1x10 (1 min rest after 1st set, 30sec rest after second set.)

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Wednesday

(AM)

Heavy vertical pull/push

  • Wide neutral grip pull-ups: 6 sets x 12 reps (2 min rest)
  • Close neutral grip weighted pull ups: 4 sets x 6 reps (2 min rest)
  • V-bar pulldowns: 3 sets x 8 reps* (2-3 min rest)
  • Strict barbell press (no leg drive): 3 sets x 10 reps* (2-3 min rest)
  • Dumbbell laterals: 3 sets x 10 reps* (2-3 min rest)
  • Overhead shrugs: 4 sets x 12 reps (2 min rest)

*On last set, it can be taken to concentric failure.

(PM)

Horizontal Pull

  • Chest supported rows: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Single arm dumbbell rows: 4 sets x 6 reps (per side)
  • Snatch grip rack pulls: 3 sets x 8 reps
  • Bent over raises: 2 sets x 12 reps
  • Low cable rows: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Horizontal Push

  • Flat barbell bench press: 5 sets x 5 reps (Set timer and perform first set. Begin following set and every subsequent set at the beginning of every minute.)
  • Incline dumbbell press: 4 sets x 6 reps
  • Hammer strength Incline press: 3 sets x 8 reps
  • Incline dumbbell flyes: 2 sets x 12 reps
  • Incline (feet raised) pushups: 1 set x 25 reps (beginning at the 14:00 mark perform as many reps as possible for entire minute)

Thursday - Lower body

  • Seated calf raise: 6 sets x 8 reps (90 sec rest)
  • Calf press: 6 sets x 8 reps (90 sec rest)
  • Leg press: 6 sets x 8 reps (2-3 min rest)
  • Overhead squats: 8 sets x 4 - 8 reps

Friday - Lower body

  • Seated calf raise: 4 sets x 20 reps (90 sec rest)
  • Calf press: 4 sets x 20 reps (90 sec rest)
  • Leg press: 3 sets x 15 reps (2-3 min rest)
  • Leg extensions: 3 sets x 15 reps (1 min rest)
  • Single legged curls: 3 sets x 15 reps (per side/ 1 min rest)
  • Romanian deadlifts: 3 sets x 15 reps (90 seconds rest)

Saturday - Arms

  • Wide grip pull ups: 8 sets x 8 reps (90 seconds rest)
  • Reverse grip bench press: 4 sets x 8 reps * (2 min rest)
  • Overhead single arm cable extensions: 4 sets x 12 reps (per arm/ 90 seconds rest)
  • Dip machine: 1x25, 1x15, 1x10 (1 min rest after 1st set, 30sec rest after second set. Rest 1 min before proceeding to next exercise.)
  • Rope handle cable pressdown: 1 set x 25 reps , 1x15 reps , 1x10 reps (1 min rest after 1st set, 30 sec rest after second set. Rest 1 min before proceeding to next exercise.)
  • Superset
  • Reverse barbell curl: 4 sets x 12 reps (immediately followed by)
  • Barbell curl: 4 sets x 12 reps (90 seconds rest between cycles)
  • Incline hammer curls: 1 set x 25 reps , 1 x 15 reps , 1 x 10 reps (1 min rest after 1st set, 30 sec rest after second set.)

Sunday

Conditioning

• Superset ladder

• Perform 10 reps of chin ups immediately followed by 1 rep of overhead squats. With no rest or as little rest as possible in between return to do 9 chinups and 2 reps of overhead squats.

This continues until you perform 1 rep of chin ups and 10 overhead squats. Record total time.

Before every upper body day, perform 3 cycles of face pulls/pressdown supersets at the beginning of the workout. i.e., 40lbs./30 reps of face pulls supersetted with 15 reps pressdown to be repeated with no rest for 3 cycles.

Other upper body warm-ups can include: www.youtube.com/watch?v=AB9m6pVky-k

Lower body warm-ups can include the following: www.youtube.com/watch?v=mHzEkeI39Ro

And if you have access to foam roller: www.youtube.com/watch?v=Ci6qTOXRLL4

E-mail me any questions at timberwolftraining@gmail.com

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