Workouts

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

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

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

Posted 25 September 2014 by Alex Stewart

5 Mass Building


Leg Workouts

5 Mass Building Leg Workouts.

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1. Workout

  • Barbell Full Squats: 4 sets x 4-6 reps
  • Dumbbell Lunge: 4 sets x 12 reps with each leg
  • Leg Press: 3 sets x 12-15 reps
  • Lying Leg Curl: 3 sets x12 reps
  • Leg Extensions: 3 sets x 20 reps
  • Standing Calf Raises: 4 sets x 12 reps

2. Workout

  • Barbell Deadlifts: 4 sets x 4-6 reps
  • Dumbbell Rear Lunges: 4 sets x15 reps
  • Hack Squats: 3 sets x 8-12 reps
  • Seated Leg Curl: 3 sets x 8-12 reps
  • Leg Extensions: 3 sets x 15 reps
  • Seated Calf Raises: 4 sets x 20 reps

3. Workout

  • Leg Press: 4 sets x 4-6 reps
  • Romanian Deadlifts: 4 sets x 8 reps
  • Dumbbell Step Ups: 4 sets x 15 reps with each leg
  • Leg Extensions: 3 sets x 12 reps
  • Thigh Abductor: 3 sets x 12 reps
  • Thigh Adductor: 3 sets x 12 reps
  • Standing Barbell Calf Raise: 4 sets x 12-15 reps

4. Workout

  • Front Barbell Squats: 4 sets x 8-12 reps
  • Barbell Lunges: 4 sets x 20 with each leg
  • Leg Press: 3 sets x 15-20 reps
  • Lying Leg Curl: 3 sets x 15 reps
  • Leg Extension: 3 sets x 10 reps
  • Seated Calf Raise: 4 sets x 20 reps

5. Workout

  • Hack Squat: 3 sets x 4-6 reps
  • Romanian Deadlifts: 3 sets x 8 reps
  • Dumbbell Lunges: 4 sets x 25 reps with each leg
  • Leg Extensions: 3 sets x 20 reps
  • Seated Leg Curl: 3 sets x 15 reps
  • Calf Press on Leg Press Machine: 3 sets x 12 reps
Posted 21 August 2014 by CutAndJacked.com

Workout Routine:


Obi Vincent

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Workout Routine: Obi Vincent

NOTE:

  • A1-A2 = Means it’s a super set
  • Keep rest short and sweet!!!

Back and abs

  • A - Deadlifts: 5 sets x 12,10,8,5,5 reps
  • B - Wide grip weighted pull ups: 4sets  x 12 reps
  • C1 - Single arm dumbbell rows: 4 sets x 15 reps
  • C2 - Seated close grip rows: 4 sets x 15 reps
  • D1 - Lat pull down: 4 sets x 12 reps (last set is a drop set)
  • D2 -  Superset close grip under hand pull down (last set drop set)

Abs

  • Hanging leg raises: 3 sets x till failure
  • Abs wheel rollouts: 3 sets x till failure
  • Swiss ball pikes:  3 sets x till failure
  • Cable rope crunches: 3 sets x till failure

 

Delts and traps

  • A1 - Barbell military press: 10 sets x 10 reps
  • A2 - Shrugs: 10 sets x 10 reps
  • B1 – Close grip dumbbell press: 3 sets x 12 reps
  • B2 – Dumbbell lateral raises: 3 sets x 12 reps
  • C – Cable cross overs: 3 sets x 20 reops

Quads and hamstrings

Am – Quads

  • A – Leg extension: 4 sets x 25 reps
  • B1 - Squats: 5 sets x 12 reps
  • B2 – Dumbbell split squats: 5 sets x 10 reps each leg
  • C – Leg press (alternate between wide and close feet placement): 4 sets x 20 reps
  • D – Walking lunges: 3 sets x  50 steps

Pm – Hamstrings

  • Stiff leg deadlifts: 5 sets x 8 reps
  • Standing single leg curl: 5 sets x 8-10 reps
  • Reverse barbell lunges: 5 sets x 12 reps
  • Lying leg curls: 5 sets x 10 reps

Biceps/triceps

  • A1 - Ez bar curls under hand grip: 4 sets x 12
  •  A2 - Ez bar curls (over hand) grip: 4 sets x 12
  •  A3 - Tricep dips: 4 sets x 12
  •  B1 - Incline bicep curls: 4 sets x 12
  •  B2 - Lying triceps skull crushers: 4 sets x 12
  •  C1- Close grip bench press: 3 sets x 12
  •  C2- Standing dumbbell hammer curls: 3 sets x 12
  •  D1- Cable rope curls: 3 x drop sets of 4
  •  D2- Cable rope triceps push down: 3 x drop sets of 4

Chest

  • A1 - Cable flys: 4 x 25,20,15,12
  • b1- Incline dumb bell press: 5 sets x 8-10 reps
  • b2 Chest dips: 5 x till fatigue
  • b3 - Incline dumbbell flys: 12 reps (1sec pause at the bottom)
  • c1 - Seated chest press: 3 sets x 12 reps
  • c2 - Press ups: 3 sets x till fatigue
  • d- Cable flys: 2 x dropsets (drop weights about 4x)

Obi Vincent interview

Posted 20 August 2014 by CutAndJacked.com

Workout Routine:


Joel Corry

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I usually stick to 4 sets per exercise. 1 warm up set and 3 working sets. In my working sets I incorporate drop sets to achieve greater stimulation. I aim for 6-8 reps in working sets and then burn to failure with my drop sets. I try to do my fasted cardio every morning for approx. 30 mins, alternating between HIIT and LISS workouts.

Monday: Chest

  • Flat Barbell Bench Press
  • Incline Dumbbell Press
  • Cable Crossover
  • Decline Bench Press
  • Dumbbell Pull Overs

Tuesday: Back

  • Wide Grip Pull Ups
  • Lat Pull Down
  • Deadlifts
  • Bent Over Dumbbell Rows
  • Cable Row

Wednesday: Legs

  • Squats
  • Leg Press
  • Leg Extension
  • Hamstring Curl
  • Romanian Deadlifts
  • Calf Raises

Thursday: Arms

  • Standing Bicep Curl
  • Preacher Curl
  • Skull Crushes
  • Seated Dumbbell Curl
  • Triceps Pull Downs
  • Bicep Cable Curl
  • Triceps Dips

Friday: Shoulders

  • Dumbbell Shoulder Press
  • Lateral Dumbbell Raises
  • Front Rows
  • Bent Over Dumbbell Posterior Raises
  • Seated (behind the head) Barbell Shoulder Press
  • Front Shoulder Raises
  • Reverse Cable Crossover
  • Shrugs

Saturday: Abs & Calves

  • 45 min Abs Circuit
  • Calf Raises

Joel Corry Interview: www.cutandjacked.com/Interview-Joel-Corry

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