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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

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