Workouts

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

Posted 09 February 2015 by CutAndJacked.com

Workout Routine:


Joe Pitt

Workout Routine: Joe Pitt

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I’m coached by Neil “Yoda” Hill so I follow the training method created by Neil Y3T which is crazy and based on a 3 week rotation split. A typical Y3T Week 1 Split:

Workout 1 – Back & Biceps

  • Wide grip pull down: 4 sets x 10-12 reps
  • T-bar rows: 4 sets x 10-12 reps
  • Single arm dumbbell rows: 4 sets x 10-12 reps
  • Seated cable rows: 3 sets x 10-12 reps
  • EZ bar curls: 4 sets x 10-12 reps
  • Seated alternating dumbbell curls: 4 sets x 10-12 reps
  • Machine preacher curls: 2 sets x 10-12 reps

Workout 2 – Chest & Triceps

  • Incline dumbbell press: 4 sets x 10-12 reps
  • Decline bench press: 4 sets x 10-12 reps
  • Flat dumbbell flies: 4 sets x 10-12 reps
  • Pushdowns: 4 sets x 10-12 reps
  • Overhead EZ bar extensions: 4 sets x 10-12 reps
  • Machine dips: 2  sets x 10-12 reps

 

Workout 3 – Quadriceps & Hamstrings

  • Squats: 4 sets x 10-12 reps
  • Leg press: 4 sets x 10-12 reps
  • Hack Squats: 4 sets x 10-12 reps
  • Lying leg curls: 4 sets x 10-12 reps
  • RDLs: 4 sets x 10-12 reps
  • Walking lunges: 3 sets x 10-12 reps

Workout 4 – Shoulders & Calves

  • Seated dumbbell press: 4 sets x 10-12 reps
  • Upright row: 4 sets x 10-12 reps
  • Side lateral raise: 4 sets x 10-12 reps
  • Rear machine fly: 4 sets x 10-12 reps
  • Standing calf raises: 4 sets x 10-12 reps
  • Seated calf raises: 4 sets x 10-12 reps

Joe Pitt interview

Posted 23 January 2015 by CutAndJacked.com

Workout Routine:


Quincy Winklaar

Workout Routine: Quincy Winklaar

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Monday: Quads & Glutes
Tuesday: Chest & Calves
Wednesday: Back & Abs
Thursday: Arms  & Calves
Friday: Hams and Glutes
Saturday: Shoulders, Abs & Calves
Sunday: OFF

SAMPLE EXERCISES & REP RANGES

TRICEPS

Close-grip bench press: 3-4 sets x 8-12 reps
Weighted or machine dip: 3 sets x 8-12 reps
Overhead cable extension: 7 sets x 8-12 reps
Skull crushers: 7 sets x 8-12 reps

BICEPS

Alternate dumbbell curls: 3-4 sets x 8-12 reps
Machine preacher curl: 3 sets x 8-12 reps
EZ-bar curl: 7 sets x 8-12 reps (rest 30-45 seconds between sets while sipping water)

QUADS

Leg extensions: 3-4 sets x 8-15 reps
Squats: 4 sets x 8-12 reps
Hack squat or leg press: 3 sets x 8-15 reps
Leg extension or leg press: 7 sets x 8-15 reps

CHEST

Incline dumbbell press: 3-4 sets x 8-12 reps
Incline dumbbell flye: 3 sets x 8-12 reps
Flat Hammer or dumbbell press: 3 sets x 8-12 reps
Pec deck or cable crossover: 7 sets x 8-12 reps

SHOULDERS

Seated dumbbell press: 4 sets x 8-12 reps
Barbell or dumbbell front raise: 3 sets x 8-12 reps
Dumbbell lateral raise: 3 sets x 8-12 reps
Lateral raise machine: 7 sets x 8-12 reps

BACK

Warm-up:
Neutral-grip chin-ups: 3 sets x failure
Wide-grip pulldowns: 3 sets x 8-12 reps
Barbell row: 3 sets x 8-12 reps
Hammer Strength row: 3 sets x 8-12 reps
Machine or cable pullover: 7 sets x 8-15 reps

HAMSTRINGS

Lying leg curls: 3-4 sets x 10-15 reps
Stiff-leg deadlift: 3-4 sets x 10-12 reps
Single leg curl: 3-4 sets x 10-15 reps each leg
Seated leg curls: 7 sets x 10-15 reps

Traps

Dumbbell shrugs: 3-4 sets x 8-12 reps
Machine shrugs: 7 sets x 8-12 reps

REAR DELTS

Dumbbell rear lateral raise: 3-4 sets x 12-15 reps
Reverse pec flye or cable: 7 sets x 12-15 reps
Rear laterals: 7 sets x 12-15 reps

CALVES

Standing calf raise: 4 sets x 10-12 reps
Seated calf raise: 4 sets x 15-20 reps
Leg press or calf sled raise: 7 sets x 10-12 reps

Quincy Winklaar interview: cutandjacked.com/Interview-Quincy-Winklaar

Posted 24 January 2015 by CutAndJacked.com

Jason Statham: Workout Routine


For Speed, Agility And Athleticism

Jason is not in attempts to bulk up what so ever.  His focus is to stay quick, athletic, and agile.  His workouts mirror that.  He talks about how speed/quickness is what he focusses on during his workouts.  He starts nearly everyday out with a warm up of rowing then coninues onto the rest of his training.  “If I’m doing a pushup, I go down slowly and, bang, push up.”

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Day 1

Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Pyramid Circuit

There are 3 exercises and he will start out with 1 rep per exercise.  The 2nd round he will go 2 reps then so on and so forth until round 5.  Then on round 6 he will decrease back to 4 reps then 3 reps  until he gets back to 1 rep per round and that is how he finishes the warmup.

Exercises:

  • Push ups
  • Ring Chin Ups
  • Body Weight Squats

Workout: Dead-lift

He will do 9 sets with 1-3 minutes of rest in between sets.  He starts out at 35% of his working max and increases the weight each round while decreasing the reps.  By the 5th set he is only doing 1 rep per set.  Here are his actual numbers.

Reps x weight x rest

  • 10 x 60kg – 1 minute
  • 5 x 85kg – 2 minutes
  • 3 x100kg – 3 minutes
  • 2 x 130kg – 3 minutes
  • 1 x 150kg – 3 minutes
  • 1 x 155kg – 3 minutes
  • 1 x 160kg – 3 minutes
  • 1 x 162.5kg – 3 minutes
  • 1 x 165kg – 3 minutes

Cool Down: Trampoline

Jason gets a olympic sized trampoline and does various flips and twist for 10 minutes.

 Day 2

Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Static Hold Circuit

30 seconds of each exercise.  10 second rest between exercises.  4 rounds of each.

  1. Ring Dip – hold at top of dip motion; using gymnastics rings
  2. Farmer Carry- stand still and hold kettle bells motionless by sides
  3. L-Sit – From dip position raise legs to at least parallel to ground and hold; using parallettes
  4. Bodyweight Squat – Hold at bottom of squat with thighs parallel to ground

Workout:  “Big 5 55″

He calls it this because he will do 55 reps of 5 different exercises.  Ideally it is a continuos circuit with no rest.  If you cannot do that then just decide to make a set amount of time to rest between each exercise.  Start out the first round with 10 reps.  The following round is 9 and so on until you finish with the round of 1 rep.

  1. Front Squat with weight
  2. Pull Ups
  3. Decline Parallette Push Ups
    (with feet elevated, traditional push up off parallette bars)
  4. Power Cleans
  5. Knees to Elbows
    (hang from pull up bar with elbows at 90 degrees
    and pull knees up to touch elbows)

 Day 3

Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)

Workout:  Interval rowing

There will be 6 rounds of rowing of a sprint to 500m.  After reaching the distance at a sprint he keeps a working resting pace for 3 minutes.  If you need to get up, walk around, and get a drink of water that is fine.  Just make sure you are in continuous movement for the entire 3 minutes.

Again do 6 rounds of that.

Cool Down:  A farmer’s carry of two kettlebells (30kgs) for 500m. 
No set time just as quick as possible.

 Day 4

  • Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)
  • Warm Up #2: Body Weight Squats - 20 reps with no weight

Workout: Front Squats with weight

Jason will do 5 sets of 5 reps with about 90 seconds of rest in between sets.

  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds

Cool Down:  200 pushups.  However he does it as a ladder technique.  13 ladders with an extra 5 reps at the end.  The way you perform this is by doing it with a partner.  Partner does one, Jason does one.  Partner does 2, Jason does 2 then so on an so forth.  The only resting time is the time that your partner is doing their work.  If you’re doing it by yourself then just count what your “partner” would be doing.

 Day 5

Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Alternate between Bear Crawls
and Crab Walks for 15 meters, for 5 rounds each.

Workout: Cumulative Movements

Complete one set of 11 exercises (below), done as quickly as
possible with as little rest as you can manage.
Must complete all repetitions before moving to the next exercise.

  1. 7-Meter Fat Rope Climbs Reps – 5 (Body Weight)
  2. Front Squats Reps – 5 (85kg)
  3. Ball Slams Reps – 5 (12.5kg)
  4. 15-Meter Rope Pulls Reps – 10 (40kg)
  5. Bench Press Reps – 10 (80kg)
  6. Ball Slams Reps – 10 (12.5kg)
  7. Pull Ups Reps – 15 (Body Weight)
  8. Dips Reps – 15 (Body Weight)
  9. Ball Slams Reps – 15 (10kg)
  10. Resisted Fat Rope Pulls Reps -20 (no weights)
  11. Smashes Reps – 20 (no weights)

Jason’s Time: 23:53

 Day 6

Any sport or activity (training the aerobic energy pathway) that lasts for over 60 minutes.
Jason goes for a run in the mountains often.

 Day 7

Rest

Posted 18 January 2015 by CutAndJacked.com

Workout Routine:


Chad Hollmer

Workout Routine: Chad Hollmer

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Upper Body Power

  • Bent Row: 3 sets x 5,5,3 reps
  • Weighted Pull-Up: 3 sets x 5 reps
  • Incline Dumbbell Press: 3 sets x 6 reps
  • Weighted Dips: 3 sets x 6 reps
  • Shoulder Press: 3 sets x 5 reps
  • Upright Rows: 3 sets x 6 reps
  • Shrugs: 3 sets x 4 reps
  • Barbell Curl: 3 sets x 6 reps
  • Skull Crusher: 3 sets x 6 reps

 

Lower Body Power

  • Hip Flexion/Extension: 3 sets x 10 reps
  • Barbell Squat: 3 sets x 5,3,3 reps
  • Hack Squat: 3 sets x 6 reps
  • Sumo Deadlift: 3 sets x 5 reps
  • Leg Extension: 3 sets x 8 reps
  • Dumbbell Romanian Deadlift: 3 sets x 8 reps
  • Donkey Calf Raises: 3 sets x 8 reps
  • Seated Calf Raises: 2 sets x 8 reps

 

Rest Day -  Hiit for 10 minutes on a sprint bike (15 seconds, 45 recovery)

 

Hypertrophy: Back and Shoulder

  • Pull Ups: 50 total (however many sets it takes me)
  • Smith Machine Barbell Row: 5 sets x 3 reps
  • T-Bar Row: 3 sets x 8 reps
  • Close Grip Pulldown: 3 sets x 12,15,20 reps
  • Dumbbell Shoulder Press: 3 sets x 8 reps
  • Dumbbell Front Raise Superset Lateral Raise: 3 sets x 12 reps
  • Rear Cable Flies: 3 sets x 10 reps
  • Back Extension: 3 sets x Failure

Hypertrophy: Legs

  • Leg Extension: 3 sets x 15 reps (very light)
  • Squat: 5 sets x 3 reps
  • Leg Press: 3 sets x 12 reps
  • Barbell Deadlift: 3 sets x 8 reps
  • Lying Hamstring Curl: 3 sets x 12 reps
  • Seated Hamstring Curl Superset Leg Extension: 3 sets x 10 reps
  • Seated Calf Superset Standing Bodyweight Calf Raise: 3 sets x 15 reps
  • Standing Calves Press: 2 sets x 20 reps

Hypertrophy: Chest and Arms

  • Cable Fly: 3 sets x 12 reps (Very Light to get some blood flow to chest area)
  • Smith Machine Incline: 5 sets x 5 reps
  • Hammer Strength Press: 3 sets x 12 reps
  • Incline Dumbbell Flyes: 3 sets x 8 reps
  • Kneeling Svend Press: 3 sets x 8 reps
  • Ez Bar Curl: 3 sets x 12 reps
  • Straight Bar Pushdown: 3 sets x 8 reps
  • Seated Incline Dumbbell Curl: 3 sets x 10 reps
  • Single Arm Cable Kickback: 2 sets x 12 reps
  • Cable Curl: 3 sets x 15 reps
  • Rope Pulldown: 4 sets x 10 reps

Chad Hollmer interview

Posted 01 January 2015 by Alex Stuart

5 Workouts for Hard


Core Abdominals

5 Workouts for Hard Core Abdominals

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Workout 1

  • Cable Crunches: 3 sets x 8-12 reps 30-45 Sec Rest
  • Body weight Side Bends: 3 sets x 12 reps on each side 30 Sec Rest
  • Crunches: 3 sets x 12  reps 30 Sec Rest
  • Seated Leg Tucks: 3 sets x 12-15 reps 45 Sec Rest

Workout 2

  • Seated Barbell Twists: 3 sets x 8-12 on each side 30 Sec Rest
  • Air Bike Crunches: 3 sets x 12  reps 30-45 Sec Rest
  • Crunches Hands Over Head: 3 sets x 12-15  reps 30 Sec Rest
  • Flat Bench Lying Leg Raises: 3 sets x reps 8  30 Sec Rest

 

Workout 3

  • Frog Sit Ups: 3 sets x 12-15 reps 30 Sec Rest
  • Jack Knife Sit Ups: 3 sets x 12-15 reps 30 Sec Rest
  • Oblique Crunches on the Floor: 3 sets x 12 reps 30 Sec Rest
  • Reverse Crunch: 3 sets x 12 reps 30 Sec Rest

Workout 4

  • Russian Twist: 3 sets x 12-15 reps 30 Sec Rest
  • Ab Crunch Machine: 3 sets x 8-12 reps 30-45 Sec Rest
  • Barbell Side Bends: 3 sets x 8 reps on each side 30 sec rest
  • Crunch- Legs on Exercise Ball: 3 sets x 8-12 reps 30 Sec Rest

 

Workout 5

  • Decline Crunch: 3 sets x 8-12 reps 30-45 Sec Rest
  • Dumbbell Side Bends: 3 sets x 8 reps on each side 30 Sec Rest
  • Exercise Ball Crunch: 3 sets x 12-15 reps 30 Sec Rest
  • Leg Pull-in: 3 sets x 12 reps 30 Sec Rest

 

Posted 13 January 2015 by Alex Stuart

5 Mass Building


Shoulder Workouts

5 Mass Building Shoulder Workouts

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Workout 1

Barbell Shoulder Press: 3 sets x 4-6 reps
One Arm Side Laterals: 3 sets x 12 reps
Front Plate Raise: 3 sets x 12 reps hold plate at the top for 3 sec
Lying Rear Delt Raises: 3 sets x 15 reps

Workout 2

Seated Side Laterals: 3 sets x 8-12 reps
Push Press: 3 sets x 4-6 reps
Reverse Flys: 3 sets x 12 reps
Side Lateral Raise: 3 sets x 15 reps

Workout 3

Seated Bent Over Rear Delt Raise: 3 sets x 8-12 reps
Dumbbell Shoulder Press: 3 sets x 4-6 reps
Standing Low Pulley Deltoid Raise: 3 sets x 8-12 reps
Barbell Rear Delt Rows: 3 sets x 12 reps

Workout 4

Arnold Press: 3 sets x 6-8 reps
Bent Over Low Pulley Side Laterals: 3 sets x 8-12 reps
Laterals Lying One Arm Lateral Raises: 3 sets x 10 reps with each arm
Front Dumbbell Raise: 3 sets x 12 reps

Workout 5

One Arm Side Laterals: 3 sets x 8 reps with 3 sec hold at the top
Standing Military Press: 3 sets x 6-8 reps
Reverse Flys: 3 sets x 8-12 reps
Side Lateral Raises: 3 sets x 15 reps

Posted 03 January 2015 by Alex Stuart

5 Mass Building


Arm Workouts

5 Mass Building Arm Workouts

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Workout 1

Close Grip Bench Press:  3 sets x 4-6 reps
Cable Rope Overhead Tricep Extension: 2 sets x 8-12 reps
Cable One Arm Tricep Extension: 2 sets x 15 reps with each arm
Barbell Curl:  3 sets x 4-6 reps
Alternating Dumbbell Curls:  2 sets x 8-12 reps
Straight Bar Cable Curls:  3 sets x 15 reps
Palm Down Barbell Wrist Curls over Bench: 5 sets x 25 reps

Workout 2

Bench Dips: 3 sets x 6-8 reps
Decline Close Grip Bench to Skull Crushers: 2 sets x 8-12 reps
One Arm Triceps Extension: 2 sets x 12 reps with each arm
Incline Dumbbell Curls:  3 sets x 6-8 reps
Barbell Curl Lying Against an Incline: 2 sets x 8-12 reps
Lying Cable Curl: 3 sets x 15 reps
Cable Wrist Curl: 5 sets x 50 reps

Workout 3

Close Grip EZ- Bar Curls: 3 sets x 6-8 reps
Cable Hammer Curls- Rope Attachment: 3 sets x 12 reps
Concentration Curls: 3 sets x15 reps with each arm
Machine Dips: 3 sets x 6-8 reps
Decline Dumbbell Triceps Extensions: 3 sets x 8-12 reps
Kneeling Cable Concentration Triceps Extensions: 3 sets x 15 reps with each arm
Palms Up Barbell Wrist Curls over Bench: 5 sets x 25 reps

Workout 4

Close Grip Standing Barbell Curls: 3 sets x 6-8 reps
Cross Body Hammer Curls:  3 sets x 12 reps
Machine Preacher Curls: 2 sets x 15 reps
Decline EZ-Bar Triceps Extensions: 3 sets x 6-8 reps
Low Cable Triceps Extensions: 3 sets x 8-12 reps
Reverse Grip Triceps Pushdown: 3 sets x 15 reps
Plate Pinch: 5 sets x 50 reps

Workout 5

Barbell Curls: 3 sets x 4-6 reps
Close Grip Bench Press: 3 sets x 4-6 reps
Incline Dumbbell Curls: 2 sets x 8-12 reps
Lying Triceps Extensions: 2 sets x 8-12 reps
Machine Preacher Curls: 2 sets x 15-20 reps
Reverse Grip Triceps Pushdowns: 2 sets x 15-20 reps
Seated Palms Up Barbell Wrist Curls: 2 sets x 50 reps
Seated Palms Down Barbell Wrist Curls: 2 sets x 50 reps

 

Posted 08 December 2014 by Serge Nubret

Workout Routine:


Serge Nubret

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Serge Nubret was an old school bodybuilder who concentrated on having an aesthetically pleasing physique rather than being a mass monster.

To accomplish his physique Serge Nubret actually didn’t lift heavy weights. He lifted moderate weights for higher reps and very high volume. The goal of Serge’s routine is to force as much blood into the muscle as possible for as long as possible, bringing vital nutrients into the muscle to aid growth.

Because it is a low weight routine, low rest periods are vital for success. One minute rest periods MAX – aiming for rest periods of 30 seconds.

Serge Nubret would do situps every single morning, seven days a week for one hour straight – working up to 2,000 sit-ups per day.

Serge would lift weights 6 days a week and he would hit each muscle group twice per week.

  • Monday: Chest, Quads and Abs
  • Tuesday: Back, Hamstrings and Abs
  • Wednesday: Shoulders, Arms, Calves and Abs
  • Thursday: Chest, Quads and Abs
  • Friday: Back, Hamstrings and Abs
  • Saturday: Shoulders, Arms, Calves and Abs
  • Sunday: Rest (abs only)

Serge Nubret’s Routine:

 

Monday:

Quads

  • Squats – 8 sets of 12 reps
  • Leg Press – 6 sets of 12 reps
  • Leg Extension – 6 sets of 12 reps

Chest

  • Bench Press – 8 sets of 12 reps
  • Flat Bench Fly’s – 6 sets of 12 reps
  • Incline Bench Press – 6 sets of 12 reps
  • Incline Fly’s – 6 sets of 12 reps
  • Dumbbell Pullovers – 6 sets of 12 reps

Tuesday:

Back

  • Chin-ups – 6 sets of 12 reps
  • Behind the Neck Lat Pulldowns – 8 sets of 12 reps
  • Lat Pulldowns to the Front – 6 sets of 12 reps
  • Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

  • Lying Leg Curl – 8 sets of 15 reps
  • Standing Leg Curl – 8 sets of 15 reps

Wednesday:

Shoulders

  • Behind the Neck Barbell Press – 6 sets of 12 reps
  • Alternate Dumbbell Front Raise – 6 sets of 12 reps
  • Barbell Upright Row – 6 sets of 12 reps
  • Cable Lateral Raise – 6 sets of 12 reps

Arms

  • Barbell Curl superset with Triceps Pushdowns – 8 sets of 12 reps
  • Dumbbell Curl superset with Triceps Dips – 8 sets of 12 reps

Calves

  • Standing Calf Raises – 8 sets of 12 reps
  • Seated Calf Raises – 8 sets of 12 reps

 

Thursday:

(Same as Monday)

Quads

  • Squats – 8 sets of 12 reps
  • Leg Press – 6 sets of 12 reps
  • Leg Extension – 6 sets of 12 reps

Chest

  • Bench Press – 8 sets of 12 reps
  • Flat Bench Flye’s – 6 sets of 12 reps
  • Incline Bench Press – 6 sets of 12 reps
  • Incline Flye’s – 6 sets of 12 reps
  • Dumbbell Pullovers – 6 sets of 12 reps

Friday:

(Same as Tuesday)

Back

  • Chin-ups – 6 sets of 12 reps
  • Behind the Neck Lat Pulldowns – 8 sets of 12 reps
  • Lat Pulldowns to the Front – 6 sets of 12 reps
  • Barbell Bent-over Rows – 6 sets of 12 reps

Hamstrings

  • Lying Leg Curl – 8 sets of 15 reps
  • Standing Leg Curl – 8 sets of 15 reps

Saturday:

(Same as Wednesday)

Shoulders

  • Behind the Neck Barbell Press – 6 sets of 12 reps
  • Alternate Dumbbell Front Raise – 6 sets of 12 reps
  • Barbell Upright Row – 6 sets of 12 reps
  • Cable Lateral Raise – 6 sets of 12 reps

Arms

  • Barbell Curl superset with Triceps Pushdowns – 16 sets of 12 reps
  • Dumbbell Curl superset with Triceps Dips – 16 sets of 12 reps

Calves

  • Standing Calf Raises – 8 sets of 12 reps
  • Seated Calf Raises – 8 sets of 12 reps

Sunday:

Rest Day

Best of Serge Nubret Photos And Quotes

Posted 13 November 2014 by CutAndJacked.com

Workout Routine:


Viktor Simkin

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Day 1 :

AM

  • Behind neck shoulder press: 18-12-8-6
  • Seated shoulder press: 12-10-8  (super set with) front cable raise 3*12
  • Single hand dumbell lateral raise: 3*12 (super set with) single hand cable lateral raise 3*15
  • Barbell shrugs: 18-15-12
  • ABS (hanging leg raises): to failure 
  • Cardio (elliptical): 35 mins with intervals

 

PM

  • Bicep barbell curls: 12-10-8-6
  • Close grip bench press: 15-12-10-8
  • Preacher bicep curls: 12-10-8 (superset with) horizontal cable triceps extension 15-12-10
  • Cable bicep curls: 15-12-10-8 (superset with) triceps push down 18-15-12-10
  • Seated forearm: 3*25
  • Cardio (treadmill): 30 min fast walking on 9% incline 

 

Day 2 :

AM:

  • Hack squat close feet: 18-15-12-10
  • Seated leg press machine close feet: 15-12-10 (superset with) seated leg extension toy out 3*15
  • Free weight leg press wide feet: 15-12-10 (superset with) seated leg extension toy in 3*15
  • Seated calf raise: 20-15-10
  • Donkey calf raise: 3* more than 40 reps

PM:

  • Seated chest press: 18-12-10-8
  • Incline dumbbell press: 12-10-8 (superset with) incline dumbbell fly 3*18
  • Decline dumbbell press: 3*12 (superset with) cable cross over 3*20
  • Pushups parallel grip: 3*to failure 
  • ABS (hanging leg raises): to failure

 

Day 3:

AM:

  • Stiff leg deadlift: 25-20-15-10
  • Lying leg curl: 25-20-15 (superset with) seated leg curl 3*25
  • Hip adduction: 50-40-30 (superset with) barbell CC squat 3*15
  • Glute kick back machine: 3*50
  • Hyper extension: 3*25
  • Cardio (elliptical): 35 min INTERVAL

 

PM:

  • Reverse grip barbell row: 18-15-12-10
  • T-bar close grip: 12-10-8 (superset with) close grip lat pull down 12-10-8
  • Seated row reverse grip: 12-10-8 (superset with) wide grip lat pull down 3*12
  • Dumbbell row: 3*15
  • Side plank: 3*25
  • Cardio (stationary bike): 30 mins with intervals

Victor Simkin interview

Posted 30 September 2014 by Alex Stewart

5 Chest Building Workouts


For Strength And Size

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1. Upper Chest Day

  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Dumbbell Bench Press: 3 sets x 8 reps
  • Incline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

2. Middle Chest Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Flat Dumbbell Bench Press: 3 sets x 8 reps
  • Flat Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

3. Lower Chest Day

  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Dumbbell Bench Press: 3 sets x 8 reps
  • Decline Dumbbell Flies: 3 sets x 8-12 reps
  • *Pushups: 3 sets x 12 reps

*The lowering portion of the exercise should take 5-10 sec

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4. Barbell Strength Day

  • Flat Barbell Bench Press: 3 sets x 4-6 reps
  • Incline Barbell Bench Press: 3 sets x 4-6 reps
  • Decline Barbell Bench Press: 3 sets x 4-6 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

5. Dumbbell Size Day

  • Incline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Decline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Flat Dumbbell Bench Press: 3 sets x 8-12 reps
  • *Dips: 3 sets x 8-12 reps

*Lean forward to engage your chest

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