Workouts

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

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

Posted 08 February 2014 by CutAndJacked.com

Workout Routine:


Eleonora Dobrinina

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Every workout, the first exercise will be a "general" pyramid method.  You will be using max weight for each set until failure (for ex. A1 Romanian deadlift for 12 reps at 150 pounds, 10 reps at 180 pounds, 8 reps at 200 pounds, 6 reps at 220 pounds) then rest between sets for 90 seconds.  You are using your own weight amount, of course, depending on your ability.  First finish A1, then start B1 and continue this way all through the training session.

For the next exercise, B1, go hard, but each set is identical (for example, 80 pounds each set) and rest between sets for only 45 seconds.

Monday: Hamstrings & Abs

A1 - Romanian dead lift: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec

B1 - Lying leg curls: 5 sets, 10 reps your max weight - break 45 sec

C1 - Seated leg curls: 5 sets, 8 reps your max weight - break 45 sec

D1 - Incline crunches: 4 sets, 15 reps till failure - break 60 sec

Tuesday: Chest & Shoulders

A1 - Seated DB press: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - DB Lateral raises: 5 sets, 10 reps - break 45 sec

C1 - BB bench press: 5 sets, 8 reps - break 45 sec

D1 - Dips: 4 sets, 10 till failure - break 60 sec

Wednesday : Back & Abs

A1 - Seated lat pull down front: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - Chin ups: 5 sets, 10 reps - break 45 sec

C1 - One arm DB row: 5 sets, 8 reps - break 45 sec

D1 - Dragon flag: 4 sets, 8 reps till failure - break 60 sec

 

Thursday 30-40 min of cardio low intensity

 

Friday: Quadriceps & Calves

A1 - Front squats: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec

B1 - Leg press: 5 sets, 10 reps - break 45 sec

C1 - Leg extension: 5 sets, 8 reps - break 45 sec

D1 - Seated calves raises: 4 sets, 12 till failure - break 60 sec

Saturday: Biceps & Triceps

 A1 - DB curl standing: 5 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - Inside grip bicep curl with EZ bar: 5 sets, 12 reps - break 45 sec

C1 - EZ bar lying triceps extension: 5 sets, 12 reps - break  45 sec

D1 -  Rope push-down: 5 sets, 12 reps - break 45 sec  

Sunday: OFF

Interview with Eleonora Dobrinina

Posted 02 February 2014 by CutAndJacked.com

Workout Routine:


Donna De Lisser

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Monday: Glutes, hamstrings and chest

  • Smith Machine Squats (feet together): 4 sets x 15 reps
  • Stiff Leg Deadlift: 4 sets x 12 reps
  • Lying Leg Curl: 4 sets x 12 reps
  • Standing Calf Raises: 3 sets x 20 reps
  • Chest Press: 3 sets x 15 reps
  • Dumbbell Flyes: 3 sets x 15 reps
  • V Bar Pulldowns: 3 sets x 15 reps

 

Tuesday: off

 

Wednesday: Back , Shoulders , Abs

  • T Bar Rows: 4 sets x 15 reps
  • Lateral Pulldowns: 4 sets x 15 reps
  • Seated Cable Rows: 4 sets x 15 reps
  • Dumbbell Press: 3 sets x 15 reps
  • Dumbbell Front Raises: 3 sets x 15 reps
  • Dumbbell Side Laterals: 3 sets x 15 reps

 

Thursday: off

 

Friday: Quads and Arms

  • Barbell Squats: 4 sets x 12 - 15 reps
  • Leg Press: 4 sets x 12 - 15 reps
  • Leg Extensions: 4 sets x 15 reps
  • Bicep Curls: 4 sets x 15 reps
  • Tricep Kickbacks: 4 sets x 15 reps
  • Crunches: 3 sets x failure
  • I time my rest periods. Lower body: 45 secs
  • Upper body: 30 secs

Donna De Lisser interview:
cutandjacked.com/CutAndJacked-Interview-Donna-De-Lisser

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

Posted 06 November 2013 by CutAndJacked.com

Workout Routine:


Alyssa Michelle Agostini

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Chest & Triceps

Incline Dumbbell Press: 3 sets, 15 reps

Low Cable Crossover: 3 sets, 15 reps

Cable Flies: 3 sets, 15 reps

Pushups: Incline & Decline – 2 sets each, 10 reps

Skull Crushers: 3 sets, 12-15 reps

Cable Single Arm Triceps Extension: 3 sets, 15 reps (each arm)

Cable Rope Triceps Extension: 3 sets, 15 reps

Dips: 3 sets, until failure

Back & Biceps

Wide Grip Lat Pull Down: 3 sets, 15, 12, 10 reps (increasing in weight)

Seated Cable Rows: 3 sets, 15, 12, 10 (increasing in weight)

E-Z Bar Bent Over Rows: 3 sets, 15 reps

Lower Back Extensions: 3 sets, 15 reps

Pull Ups: 3 sets, until failure

E-Z Bar Preacher Curl: 3 sets, 15 reps

Alternating Hammer Curl with Dumbbells: 3 sets, 15 reps

Lying Cable Curl: 3 sets, until failure

Legs

Single Leg Hamstring Curls: 3 sets, 20, 15, 10 reps (increasing in weight)

Leg Extensions: 3 sets, 20, 15, 10 reps (increasing in weight)

Squats: 3 sets, 15 reps

Walking Lunges: 3 sets, length of the gym and back

Split Squats: 3 sets, 15 reps

Leg Press: 3 sets, until failure

Shoulders

Machine Shoulder Press: 3 sets, 15, 12, 10 reps (increasing in weight)

Dumbbell Side Laterals: 3 sets, 20, 15, 10 reps (increasing in weight)

Dumbbell Front Raises: 3 sets, 20, 15, 10 reps (increasing in weight)

Reverse Machine Flies: 3 sets, 20, 15, 10 reps (increasing in weight)

Interview with Alyssa:
cutandjacked.com/CutAndJacked-Interview-Alyssa-Michelle-Agostini

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