Workouts

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

Posted 21 January 2013 by Margret Gnarr

Video Workout: Margret


Gnarrs Glute Workout

Video Workout: Margret Gnarrs Glute Workout

Posted 13 January 2013 by Su Farrell, (Created by Phil Learney)

Part 1: Su Farrell's Competition


Prep - Training 16 weeks out

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This is my training 16 weeks out from competition consisting of a 3 day split. Competition diet has not started at this point so my diet is clean but not super strict. Both my training and nutrition is designed by my Coach, Phil Learney.

Day One - Back, chest and arms

Deadlifts: 5 sets x 5 reps, 120sec rest

Incline Prone Row: 4 sets x 8-15 reps, tempo 2121, 60sec rest

Cable Lat Pulldown: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest

Incline Dumbbell Press: 4 sets x 8 – 15 reps, tempo 2121, 60sec rest

Machine flat press: 4 sets x 12 – 15 reps, tempo 2121, 60sec rest

Cable flyes: 3 sets x 12 – 15 reps, tempo 2121, 60sec rest

Bicep EZ Curl: 3 sets x 15 reps, 2121,
EZ Bar Skull Crusher: 3 sets x 15 reps, tempo 2121, 60sec rest

Hammer Curls: 3 sets x 15-20 reps, tempo 2121
Rope Pressdown: 3 sets x 15 reps, tempo 2121, 60sec rest

Day Two - Legs and shoulders

Squat: 5 sets x 5 reps, tempo 20X0, 120sec rest

Hack squat: 3 sets x 15 reps, tempo 2121, 60sec rest

Leg extension: 3 sets x 15 reps, tempo 2121, 60sec rest

Dumbbell stiff leg deadlift: 3 sets x 15 reps, tempo 2121, 60sec rest

Lying leg curl: 3 sets x 8 reps, tempo 2121, 60sec rest

Walking lunge: 3 sets x 15 reps, 60sec rest

Dumbbell push press: 4 sets x 8 reps
Seated Dumbbell press: 4 sets x 12 – 15 reps, tempo 2121
Leaning cable lat raise: 4 sets x 15 reps, tempo 1111, 60sec rest

Day Three - Calves and abs

Smith machine calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest

Seated calf raise: 4 sets x 12 reps, tempo 2121, 45sec rest

Standing bodyweight calf raise: 4 sets x 20-25 reps, tempo 2121, 45s rest

Captain's chair: 4 sets x 15 reps, 45sec rest

BOSU oblique crunch: 4 sets x 15 reps, 45s rest

Cable crunch: 4 sets x 15 reps, 45sec rest

Rest every 7th day.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 2: Su Farrell's Figure Competition Prep: 12 weeks out

Part 3: Su Farrell's Figure Competition Prep: 6 weeks out

Posted 16 December 2012 by CutAndJacked.com

Workout Routine:


Jeremy Scott

Day 1

  • Back Squats: 4 Sets 8 - 10 Reps x 1 Drop Set 50%
  • Dumbbell Walking Lunges: 3 Sets x 8 - 10 Reps x 1 Drop set 50%
  • Glute Ham Raise: 3 sets x 8 - 10 Reps
  • Standing Calf Raises Single Leg: 4 sets x 8 - 10 Reps Per Leg

Day 2

  • Wide Grip Weighted Pull Ups: 4 x 8-10 Reps 1 Drop Set Bodyweight
  • Incline Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  • Flat Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  • Standing Dumbbell Shoulder Press: 3 sets x 8 - 10 Reps
  • Single Arm Dumbbell Rows: 2 sets x 8 - 10 Reps
  • Barbell Bent Rows: 3 Sets x 8 - 10 Reps

Day 3 – Corrective/Core Day

Tissue and mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 4

  • Barbell Deadlifts: 4 sets x 8 - 10 reps x 1 Drop Set 50%
  • Dumbbell Split Squat: 3 sets x 8 - 10 reps x 1 Drop Set 50%
  • Dumbbell Step Ups: 3 sets x 8 - 10 Reps
  • Seated Calf Raises: 4 sets x 8 - 10 Reps
  • Bodyweight Squats: 4 sets x 25 Reps

Day 5

  • Weighted Chins: 2 sets x 8 - 10 reps x 1 Drop Set Bodyweight
  • Weighted Dips: 3 sets x 8 - 10 Reps x 1 Drop Set Bodyweight
  • Preacher Curl: 2 sets x 8 - 10 reps
  • Hammer Strength Chest Press: 3 sets x 8 - 10 Reps
  • Pallof Press: 3 sets x 12 reps
  • Dumbbell Pullovers: 2 sets x 8 - 10 Reps
  • Plyo-Push Ups: 3 Sets to Failure

Day 6 – Corrective Core Day

Tissue and Mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 7 – OFF – Active rest and recovery –

Usually an easy hike around the AZ mountains, an easy bike ride for a few miles, walking my dog on an extended walk or just shooting hoops to get some sunshine.

My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or circuit training fashion lasting no more then 20-30 minutes at the max and can be as little as 8-12 minutes based on the type of workout that is completed.

Each day also starts with some foam rolling usually between 5 - 15 minutes as well as a dynamic warm up based on the movement patterns for the day.

Interview with Jeremy Scott

Posted 11 December 2012 by Andreia Brazier

Abdominal Training


By Andreia Brazier

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I like to use the stability ball for variations, I always find new ways to keep challenging my abdominals.

I also use lots of cable exercises, hanging exercises, floor exercises, bench, etc...
Rep range varies a lot, sometimes 10,12,15 reps sometimes 25 to 50 reps.

I can do a circuit of exercises with 3 to 4 different variations, 10 reps of each from 4 to 8 sets! Depends on how I feel. My goal during training is the quality of the movement followed with the mental connection between the muscle that is working. I am a big believer in quality rather than quantity.

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An example workout is as follows:

  • Hanging leg raises: 7 sets x 12 reps
  • Stability ball crunches: 7 sets x 15 reps
  • Bulgarian Bag Twist (pictured above): 60 Seconds  x 5 sets
  • Frontal Dynamic Plank on Stability Ball: 60 Seconds x 5 sets
  • Cable Multiplane Woodchops: 5 sets x 12 reps

Andreia Brazier

Posted 10 December 2012 by CutAndJacked.com

Workout Routine:


Melissa Le Man

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Monday

AM:
Fasted Cardio: Treadmill - 45mins

PM:
Legs

Barbell Squats: 10 reps x 10 sets

Leg Press (Wide foot position): 10 reps (Superset)
Barbell Walking Lunges: 20 steps x 5 sets

Stiff Leg Dead Lifts: 12 reps (Superset)
Lying Hamstring Curl: 15 reps x 5 sets

Leg Extension: 15 reps (superset)
Jump Squats: 20 reps x 5 sets

Tuesday

AM:
Fasted Cardio: Bike – 45mins

PM:
Shoulders & Calves

Seated Shoulder Press Machine: 10 reps x 5 Sets
Single Arm Dumbbell Arnold Press: 10 reps each arm (Dropset) x 5 sets

Standing Cable Shoulder Press: 10 reps (Superset)
Narrow Pushups: 10 reps x 5 sets

Dumbbell Lateral Raise (Dropset): 10 reps (Superset)
Cable Front Raise: 10 - 15 reps x 5 sets

Rear Delt Machine: 15 reps (Dropset) (Superset)
Seated Calf Raise Machine: 30 - 50 reps x 5 sets

Wednesday

AM:
Fasted Cardio: Bike – 45mins

PM:
Core + Bikram (90mins)

Thursday

AM:
Abs 15 mins and Cardio: Bike – 30mins

PM:
Arms (Triceps/Biceps)

Dips (Progressive Overload/Add weight on chain): 10 reps x 5 sets

Skull Crushers: 10 - 12 reps (Superset)
Close Grip Bench: 15 reps x 5 sets

Cable Tricep Push Down: 15 reps (Superset)
Tricep Rope Flare: 25 reps x 5 sets

Barbell Bicep Curl: 10 reps (Superset)
Cable Rope Bicep Curl: 15 reps x 5 sets

Friday

AM:
Fasted Cardio: Bike – 45mins

PM:
Back + Chest Circuit

Bent over T-Bar Row: 10 reps
Close Grip Chins: 10 reps
Seated Row: 15 reps
Underarm Grip Lat Pull Down: 10 reps
Incline Chest Press Machine: 10 reps
Cable Cross Overs: 15 Reps
Push Ups: 10 Reps
Rest 45 Seconds | Repeat 5 Times

Saturday

AM:
Abs 15 mins and Cardio: Incline Treadmill – 30mins

PM:
Rest

Sunday

AM:
Beach walk 45mins – soft sand.

Melissa Le Man interview: Cutandjacked.com/Melissa-Le-Man

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

Posted 26 October 2012 by CutAndJacked.com

Workout: Wheelchair


Bodybuilder Nick Scott

Monday - Back

Lat Pulldowns - Front: 3 - 4 Sets x 8 - 12 Reps
Close Grip: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Rows: 3 - 4 Sets x 8 - 12 Reps
Cable Rows: 3 - 4 Sets x 8 - 12 Reps

Tuesday - Chest

Smith Machine Bench Press: - 3 - 4 Sets x 8 - 12 Reps
Machine Incline Press: 3 - 4 Sets x 8 - 12 Reps
Cable Crossovers: 3 - 4 Sets x 8 -12 Reps
Dumbbell Pullover: 3 - 4 Sets x 8 - 12 Reps

Wednesday - OFF

 

Thursday - Shoulders & Traps

Seated Military Press: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Lat Raises: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Front Raises: 3 - 4 Sets x 8 - 12 Reps
Rear Delt Machine: 3 - 4 Sets x 8 - 12 Reps
Traps
Smith Machine Shrugs: 3 - 4 Sets x 8 - 12 Reps

Friday - Biceps & Triceps

Barbell Curls: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Alternating Curls: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Hammer Curls: 3 - 4 Sets x 8 - 12 Reps
Cable Curls: 3 - 4 Sets x 8 - 12 Reps

Smith Machine Close Grip Bench Press: 3 - 4 Sets x 8 - 12 Reps
Straight Bar Pushdown (on Lat Machine): 3 - 4 Sets x 8 - 12 Reps
Skull Crushers: 3 - 4 Sets x 8 - 12 Reps
Rope Pushdown (on Lat Machine): 3 - 4 Sets x 8 - 12 Reps

Saturday - Quads & Abs

*I do not have feeling below the knees*

Leg Press: 3 - 4 Sets x 8 - 12 Reps
Leg Extension: 3 - 4 Sets x 8 - 12 Reps
Horizontal 1 Leg Press: 3 - 4 Sets x 8 - 12 Reps

High Pulley Crunches (Lat Pulldown): 3 - 4 Sets x 15 - 20 Reps
Machine Crunches: 3 - 4 Sets x 15 - 20 Reps
1 Arm Side High Pulley Crunches: 3 - 4 Sets x 15 - 20 Reps
Hanging Leg Raises: 3 - 4 Sets x 15 - 20 Reps

Sunday - OFF

Interview with Nick Scott: cutandjacked-interview-wheelchair-bodybuilder-nick-scott

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

Posted 16 August 2012 by CutAndJacked.com

Workout Routine:


Fitness Model David Morin

Monday: Back

  • 30 min morning cardio afternoon weights.
  • Dumbbell Pullover superset with pullups: 4 sets 10 reps
  • Seated underhanded grip rows: 4 sets 15,10, 8, 6 reps working up in weight.
  • Narrow grip T-bar row: 3 sets 12, 10, 8 reps working up in weight.
  • Wide overhanded pulldowns behind the neck (carefully): 12, 10, 8 working up in weight.
  • Deadlift superset with cable pulldown. No numbers ...just burnouts to failure with moderate weight.

Tuesday: Legs

  • 30 min morning stretching with 20 min cardio. Early evening weights
  • Leg extensions super set with Hamstring curls: 4 sets light weight warm-ups.
  • Walking Lunges: Light weight for warming up 3 sets.
  • Squats Front or Back: 4 sets 15,12,10,8 working up in weight.
  • Pistols superset with air squats: 3 sets each leg 10 reps, 3 sets of air squats nice and slow 10 reps.
  • Leg extension and hamstring curls super dropset burnout to failure.

Wednesday: Abs, back, chest

Morning: Abs, consisting of hanging leg raises, wood chops, and planks with 20 min cardio in the am.

Afternoon:

  • Lat pull downs: 3 set, 15, 12, 10 reps
  • Deadlifts: 3 sets, 15, 12, 10 reps
  • Rope gripped seated rows: 3 sets 15, 12, 10 reps
  • Muscle ups: As many as I can do 3 sets
  • Cable flys: 3 sets 15, 12, 10 reps
  • Incline Dumbbell press: 3 sets 12, 10, 8 reps
  • Flat bench: 3 sets 12, 10, 8 reps
  • Reverse grip decline smith bench super set with pushups: 3 sets to failure
  • Peck deck drop set to failure.

Thursday: Cardio

  • 30 min morning cardio 20 min martial arts stretching.

Friday: Shoulders, arms

  • Machine lateral raises: 3 sets 15, 12, 10 reps
  • Cable front raises super set with rear delt flys: 3 sets 12, 10, 8 reps
  • Upright rows super set with Dumbbell raises: 3 sets 12, 10, 8 reps
  • Smith Machine shrugs: 3 sets 12, 10, 8 reps
  • Preacher superset with skull crushers: 3 sets 12, 10, 8 reps
  • Supermans superset with dips: 3 sets, 12, 10, 8 reps

Saturday: Cardio

Every other saturday I do a crossfit W.O.D. Consisting of compound
movements and running, jump rope etc.

Sunday: Rest

Rest and eat!!!

David Morin Interview

Posted 08 August 2012 by CutAndJacked.com

Workout Routine:


Kimberly De Jesus Alfonso

My Workout Routine (for competition)

Monday (Biceps/Triceps/Glutes)

  • Bicep Curls with barbell: 3 sets x 10 to 12 reps
  • Cable Bent Over Triceps Extension: 3 sets x 12 reps
  • Hammer Curl 3 sets x 10 to 12 reps
  • Single Arm Dumbbell Triceps: 3 x 12
  • Concentration Curl: 3 x 10 to 12
  • Cable Triceps Push-Downs: 3 x 12
  • Reverse Grip Curl: 3 x 10 to 12
  • Bench Dips: 3 x 8 to 10
  • Deadlifts: 4 x 12 to 15
  • Cable Kick Backs: 4 x 15
  • Glute Bridge: 4 x 20

Tuesday (Legs)

*Super Set Deep Squats: 5 x 15
Dumbbell Walking Lunges

*Super Set Dumbbell Sumo Squats: 4 x15
Single Leg Lunges
Dumbbell Side Lunges

Wednesday (Plyometrics & Taekwondo)

*Box Jumps from a Bench: 5 x 20
Super set with Back Kicks: 5 x 15

*Medicine Ball Front Chop: 5 x 25
Super set with Roundhouse Kick: 5 x 15

*Taekwondo Punch to the Chest: 4 x 50

Thursday (Back & Chest)

  • Pull-ups: 3 x 10 to 12
  • Push-ups: 3 x 20 to 25
  • Barbell Bent Over Row: 3 x 12 to 15
  • Barbell Flat Bench Press: 3 x 12
  • Dumbbell One Arm Row: 3 x 12
  • Dumbbell Decline Fly: 3 x 12
  • Standing Cable Pullover: 3 x 12
  • Dumbbell Incline Bench Press: 3 x12

Friday (Legs)

*Super Set Jump Squats: 5 x 15
Unilateral Deadlifts

*Super Set Cable Offset Squats: 4 x15
Walking Lunges
Cable Split Squat

Saturday (Cardio)

1 hr or more bike ride outdoors

Sunday = Rest Day

 

*I do cardio 6 times per week, 3 days 30 minutes, 3 days 45 minutes. I do abs 3 to 4 times per week.

Interview with Kimberly: CutAndJacked-Interview-Kimberly-De-Jesus-Alfonso

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