Workouts

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

Posted 29 February 2012 by CutAndJacked.com

Workout Routine:


Brandan Fokken

On season
Morning fasted cardio- 30/ 45 mins 5- 6 days a week
I’m usually lifting heavier at the beginning of show prep and taper the weight down and take the reps up as I get closer

Day 1: Chest 8-20 reps

  • Barbell Incline: 5 sets 20,12,10,10,8
  • Machine Flies: 4 sets 15,12,10,8
  • Decline Hammer machine press: 4 set 15,12,10,8
  • Flat barbell: 5 sets 15,12,10,8,6
  • Standing Cable flies: 4 sets 15,12,10,10
  • Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
  • 10-15 mins on bike or treadmill

Day 2: Arms

  • Standing dumbbell curls: 4 sets 12,10,8,8
  • Standing cable rope pull downs: 5 sets 15,12,10,10,8
  • Standing hammer curls: 4 sets 12,10,8,8
  • Standing Triceps push down: 5 sets 15,12,10,10,8
  • Standing straight bar arm curls: 4 sets 10,10,8,8
  • Dips on bench: 4 sets of at least 20 reps 20,20,20,20
  • Seated concentration curls or seated machine curls: 3 sets- failure
  • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20
  • 10- 15 mins on bike or treadmill

Day 3: Legs

  • Leg Extensions: 4 sets of 25 - 50 reps 50,40,35,25
  • Smith Machine or regular Squats: 5 sets 25,20,15,10,10
  • Leg press “will sometimes incorporate into a workout, depends on energy”
    5 sets 50,40,35,25,20
  • Lunges: 4 sets 20 “10 per leg” reps
  • Seated Leg Curls: 4 sets 25,20,15,15
  • Seated Calf Raises: 4 sets of 25
  • Standing Calf Raises: 4 sets of 25
  • Abs- pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
  • 10-15 mins on bike or treadmill

Day 4: Shoulders/Traps

  • Dumbbell Lateral Raises: 4 sets 15,12,10,10
  • Smith Machine or seated db Shoulder Presses: 5 sets 15,12,10,10
  • Dumbbell front Raises: 3 sets 15,12,10
  • Dumbbell Shrugs: 5 sets 20,20,15,12,10
  • Upright rows: 4 sets 15,12,12,10
  • Seated rear delt machine, cables, or dumbbells: 4 sets 15,12,12,10
  • 10-15 mins on bike or treadmill

Day 5: Back

  • Wide-Grip Pull ups: 4 sets 15,15,12,10
  • Seated hammer reverse grip pull downs: 4 sets 12,12,10,10
  • Seated Cable pull backs: 4 sets 12,12,10,8
  • Machine Lat pull downs: 5 sets 15,12,10,10,8
  • Standing front pull downs: 4 sets 20,20,15,12
  • Hyper extensions: 4 sets 20,20,15,15
  • Abs - pick 3 exercises- 3 to 4 sets per movement/ 25-50 reps per set
  • 10-15 mins on bike or treadmill

Day 6: touch ups

On my 6th day I will pick 2 to 3 body parts I think that are lagging and do a touch up. I may do a circuit, or I may pick 2 to 3 exercises for each group. I really focus on the muscle and take time to make sure I’ve worked it effectively. These days I normally lift very light, strict form, high reps.

Day 7: Rest

Interview with Brandan Fokken

Brandan Fokken on Facebook

Posted 22 February 2012 by CutAndJacked.com

Workout Routine:


Nigel St Lewis

Monday: Legs/Calves/Biceps

Squats: 5 sets × 12/15 reps
Leg Press: 5 sets × 15 reps
Walking Lunges: 5 sets × 30 reps
Leg Extensions: 5 sets × 12/15 reps
Standing Dumbbell Curls: 4 sets × 12 reps
Seated EZ Bar Curl: 4 sets ×15 reps
21′s. Using EZ Bar: 3 sets

Tuesday: Chest/Triceps

Flat Bench: 4 sets × 10/12 reps
Incline Bench: 4 sets × 10/12 reps
Incline Dumbbell: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12/15 reps
Skull Crushers: 4 sets × 12 reps
Tricep Dips: 4 sets × 15 reps
Tricep Cable Extensions: 4 sets × 15 reps

Wednesday: Shoulders/Calves/Abs

Smith Machine Press: 4 sets × 12 reps
Dumbbell/Arnold Press: 4 sets × 10/12 reps
Dumbbell Flys: 4 sets × 12 reps
Shrugs: 5 sets ×12 reps
Seated Calve Raise: 4 sets × 20/25 reps
Standing Calve Raise: 4 sets × 15/20 reps

Thursday: Back/Hamstring

Deadlifts: 5 sets × 10/15 reps
Dumbbell Rows: 4 sets × 12 reps
Lat Pulldowns: 4 sets × 12 reps
Barbell Rows: 4 sets × 12 reps
Stiff Leg Deadlifts: 5 sets × 15 reps
Good Mornings: 2 sets × 15 reps
Leg Curls: 5 sets × 15 reps

Friday: Rest/Cardio

Checkout our interview with Nigel here:
CutAndJacked-Interview-British-Natural-Bodybuilding-Champion-Nigel-St-Lewis

Posted 13 February 2012 by Ingrid Romero

Ingrid Romero's


Workout Routine

Monday: Legs (heavy)

30 min on Stairmill with sprinting intervals
Squats 4 sets x 10 reps
Step ups with dumbbells 4 reps x 15 sets each leg
Leg curls 4 x 12
Stationary lunges with dumbbells 4 x 15
Leg Press 4 x 10
Dead lifts 4 x 10

Tues: Upper Body and abs

(body weight) and 30 min running
Pushups with rotation at the top 4 x 20
Dips 4 x 20
Pullups (as many as I can get)
Leg lifts with rotation 4 x 40
Crunches on stability ball with resistance 4 x 50
Wood chops 3 x 20

Wednesday: Plyometrics and core

Jump lunges 3 x 25
Speed Skaters 3 x 30
Box jumps 3 x 15
Line hops 3 x 45 sec
High knees and leap frogs in sand 5 x 1 minute
Over head throws with med ball 3 x 15
Jump rope 5 x 3min
Plank (feet on bench and arms on stability ball) 3 x 1min
Side plank 3 x 1min each side

Thursday: Upper body (light weight)

30 min elliptical ramp high and high intensity
Dumbbell chest press 3 x 20
Seated Row 3 x 20
Shoulder press 3 x 20
Dumbbell curls 3 x 20
Tricep pulldowns with rope 3 x 20
Lat pulldowns 3 x 20
Front and Lateral Raises 2 x 20
Incline ab bench 4 x 50
Roman Chair 4 x 25

Friday: Legs (light weight high reps)

30 min stair mill
Leg Extensions 4 x 25
One leg Squats 4 x 20 each leg
Weighted Donkey Kicks 4 x 25
Hack Squat 4 x 25

Saturday: OFF

Sunday: Track workout

Sprints: 2 x 60 yards
Sprints with chute 3 x 40 yards
Stairs: 6 x
High Knees 4 x 30 yards
Tuck Jumps 3 x 15
Skips for height 3 x 15

Checkout Ingrids interview with CutAndJacked.com

Posted 31 January 2012 by CutAndJacked.com

Workout Routine:


Sadik "Physique" Hadzovic

Workout Routine: Six day a week by Sadik "Physique" Hadzovic

Day 1 Back (10-6 reps per set)

5 sets deadlifts
4 sets lat pull downs
4 sets bent over barbell rows
3 sets underhand pull ups
4 sets seated cable rows
1 set to failure overhand pull ups

Day 2 Chest (12-8 reps per set)

4 sets incline dumbbell flys
5 sets incline barbell bench press
4 sets machine flys
5 sets barbell bench press
3 sets cable flys
4 sets decline machine press
1 set to failure push ups

Day 3 OFF DAY/Cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Day 4 Legs (15-8 reps per set)

5 sets leg press
5 sets of leg extensions
5 sets of lying leg curl
6 sets of donkey calve raises
4 sets of weighted squats
1 set of walking lunges to failure

Day 5 Arms (10 reps per set)

4 sets of seated preacher curls
5 sets of French curls on decline
4 sets standing hammer curls
5 sets tricep pushdowns
3 sets of heavy barbell curl
3 sets seated over head tricep extensions

Day 6 Abs (15-20 reps per set)

4 sets cable crunches
4 sets arm and leg raises with exercise ball
4 sets alternating leg ups
4 sets running plank
4 sets torso twist with medicine ball
4 sets alternating toe touches
1 set of hanging leg raises till failure

Day 7 OFF DAY/cardio

5 sets of 1 minute interval sprints (1 minute rest, 1 minute sprint)

Interview, including Sadik's nutrition info here: www.cutandjacked.com/CutAndJacked-Interview-Sadik-Physique-Hadzovic

Sadik "Physique" Hadzovic

Posted 24 January 2012 by CutAndJacked.com

Workout Routine:


Ana Delia De Iturrondo

Day 1 – Monday – LEGS

5 sets x 15 reps leg extensions
superset
5 x 20 shoulder width leg press

5 x 15 switch (jump) lunge

4 x 15 narrow stance squats
superset
4 x 10 each leg walking lunges

Day 2 – Shoulders/Triceps

4 x 10 shoulder press
superset
4 x 10 wide grip barbell raise over your head

4 x 10 rear lateral raise

3 x 8 arnold press
superset
3 x 8 each arm lateral raise

3 x 15 rope pushdowns
superset
3 x 10 db nose crushers

3 x 15 dumbbell kick backs

Day 3 – Wednesday – Back/Biceps

6 x 8 wg pull downs
superset
6 x 8 close grip seated cable row

4 x 12 regular grip barbell row
superset
4 x 12 one arm pull down

5 x 15 hyper extensions
superset
5 x 15 supermans

4 x 8 preacher curls
superset
4 x 12 seated dumbbell curl
superset

4 x 15 incline db curls

Day 4 – Thursday - LEGS

5 x 15 leg curls
superset
5 x 12 weighted step up on bench

5 x 12 seated leg curls
superset
5 x 12 stiff legs

Day 5 – Friday – Chest/Shoulder/Butt

5 x 12 pullovers
superset
5 x 12 incline cheer press

8 x 8 side lateral raise

5 x 15 one leg leg press
superset
5 x 12 each leg walking pump lunges

5 x 15 cable squats

4 x 20 hyperextensions
superset
4 x 15 butt machine

Click below for Fitness model and bikini Athlete Ana Delia De Iturrondo's
5 day a week workout routine.

Posted 11 January 2012 by CutAndJacked.com

Download Workout:


IFBB Bikini Pro Angela Leong

Day 1 – Monday – LEGS

3 x 15 leg extensions
superset
3 x 20 shoulder width leg press

3 x 15 narrow stance squats
superset
3 x 10 each leg walking lunges

Day 2 – Shoulders/Triceps

3 x 10 shoulder press
superset
3 x 10 wg barbell raise over your head
3 x 10 rear lateral raise

3 x 8 arnold press
superset
3 x 8 each arm lateral raise

3 x 15 rope pushdowns
superset
3 x 10 db nose crushers

3 x 15 db kick backs

Day 3 – Wednesday – Back/Biceps

6 x 8 wg pull downs
superset
6 x 8 cg seated cable row

3 x 12 rg barbell row
superset
3 x 12 one arm pull down

3 x 15 hyperextensions
superset
3 x 15 supermans

3 x 8 preacher curls
superset
3 x 12 seated db curl
superset

3 x 15 incline db curls

Day 4 – Thursday - LEGS

3 x 15 leg curls
superset
3 x 12 weighted step up on bench

3 x 12 seated leg curls
superset
3 x 12 stiff legs

Day 5 – Friday – Chest/Shoulder/Butt

3 x 12 pullovers
superset
3 x 12 incline cheer press

8 x 8 side lateral raise

3 x 15 one leg leg press
superset
3 x 12 each leg walking pump lunges

3 x 15 cable squats

3 x 20 hyperextensions
superset
3 x 15 butt machine

Click below for Angela Leongs 5 day a week workout-routine.

Posted 14 January 2012 by CutAndJacked.com

Workout Routine:


Giselle Jacques

Monday - Abs

• 4 x Superset Cable side bend & kneeling cable crunches
• 4 x Superset knee raises & weighted side bend on ball
• 4 x Superset push crunches, weighted sit ups & side crunches

Tuesday - Chest & bi's

• Dumbbell Chest press (pyramid set 12, 12, 10, 8 with drop set)
• Dumbbell flys (pyramid set 12, 12, 10, 8 with drop set)
• Incline chest press smith machine (pyramid set 12, 12, 10, 8 with drop set)
• Peck deck (pyramid set 12, 12, 10, 8 with drop set)

Wednesday - Legs

• Squats - pyramid sets 12, 12, 10, 8, 6 dropset
• Leg press - pyramid sets high rep 40, 40, 40
• Leg extensions - pyramid supersets (12, 10), (10, 8), (8, 6) dropset
• Walking lunges 12, 10, 10, 8
• Calf raises - pyramid sets 12, 10, 10, 8

Thursday - Shoulders

• Dumbbell shoulder press (pyramid set 12, 12, 10, 8 with drop set)
• Dumbbell lateral raises (pyramid set 12, 12, 10, 8 with drop set)
• Barbell upright row (pyramid set 12, 12, 10, 8 with drop set)

Friday - Back

• Wide grip chin ups 4 x 12
• Lat pull down (pyramid set 12, 12, 10, 8 with drop set)
• Seated row (pyramid set 12, 12, 10, 8 with drop set)
• Bent over row (pyramid set 12, 12, 10, 8)

Saturday - Arms

• 4 x Superset concentration curl & tricep kickbacks
• 4 x Superset dumbbell hammer curl & lying tricep extension
• Barbell curl (pyramid set 12, 12, 10, 8 with drop set)
• Cable tricep circuit

Sunday - Off

• Recovery Day

Click image below for Giselle Jacques 6 day a week exercise routine.

Posted 06 December 2011 by CutAndJacked.com

Workout Routine:


Fitness Model David Kimmerle

WORKOUT #1 - CHEST

Warm up-stretching

Superset
Flat bar or Dumbbell chest press 4 sets of 10-15
Push-ups on knees or reg 4 sets of 10-15

Superset
Incline bar or dumbbell press 4 sets of 10-15
Cable fly’s 4 sets of 10-15

Superset
Machine dips or free dips 4 sets of 10-15
Machine or dumbbell fly’s 4 sets of 10-15

Triceps

Superset
Triceps cable push down v bar 4 sets of 20-30
Triceps cable push down flat bar 4 sets of 20-30

Superset
Reverse grip cable push down flat bar 4 sets of 10-12
Bench dips feet on ground 4 sets of 10-30
Abdominals 25 mins hanging leg or knee ups-Sit ups in a machine, roman chairs

WORKOUT #2 - Back

Warm up and stretch abdominals -

Good mornings 3 sets of 20-15-10 Light to heavy
Dead lifts (light weight) 4 sets of 15-20

Superset
Chin ups (machine if needed) 4 sets of 5-15
Machine rows 4 sets of 15-20

Superset
Bent over rows wide grip bar 4 sets of 15-20
Lat machine pull downs 4 sets of 15-20
Single arm machine or dumbbell rows 4 sets of 2 minute each arm Stripping method

Superset abbs with calves
Roman chairs 5 sets of 25-35
Calf raises 5 sets of 25-35

WORKOUT #3 - LEGS

Warm up-stretching --10 min on machine for cardio- treadmill, stepper, something you like...

Superset
Leg extensions 4 sets of 15-20
Leg curls 4 sets of 15-20

Superset
Front squats 4 sets of 15-20
Leg curls 4 sets of 15-20

Superset
Straight-leg dead lifts 4 sets of 10-15
Good mornings 4 sets of 10-12 Light weight
Calve machine 3 sets of 20-30
Calve raises standing 4 sets of 40

WORKOUT #4 - SHOULDERS

Warm up- Stretching-- 20 min calve presses and raises

Superset
Behind the neck barbell press 3 sets of 10-12
Lateral dumbbell raises 3 sets of 10-15

Superset
Front machine press 4 sets of 10-12
Bent over dumbbell raises 4 sets of 10-20

Seated reverse machine fly’s 3 sets of 15-20
Dumbbell shrugs side 3 sets of 15

BICEPS

Standing barbell flat bar curls 4 sets of 6-12 heavy
Machine for biceps 2 sets of 15-20
Preacher easy bar curl 2 sets of 10-12
Concentration dumbbell curl/hammer 3 sets of 10

Click image below for workout:

Posted 07 November 2011 by CutAndJacked.com

Workout Routine:


IFBB Pro Raechelle Chase

Click below for a 6 day a week Raechelle Chase workout-routine.

Posted 31 October 2011 by CutAndJacked.com

Workout Routine:


Jennifer Tinney

Click image below for Jennifer Tinneys 5 day a week workout-routine.

   

 

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