Workouts

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

Posted 25 August 2014 by CutAndJacked.com

Workout Routine:


David Lengauer

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Push workout (Chest, Delts, Triceps):

4 Sets of Bench press (6 reps)
3 Sets of Incline Dumbbell Bench press (8-10 reps)
3 Supersets of Dips and cable flies (12-15 reps)

3 Sets of Military Press (6 reps)
3 Sets of seated dumbbell shoulder press (8-10 reps)

 3 Sets of French Press (6 reps)
3 Sets of Triceps rope pushdowns (8-10 reps)

Pull Workout (Back, Neck, Biceps):

4 Sets of Deadlifts (6 reps)
4 Sets of Pull Ups (max reps)
3 Sets of seated Cable rows (8-10 reps)
3 Sets of one arm dumbbell rows (8-10 reps)

4 Sets of Dumbbell shrugs (6 reps)

3 Sets of Barbell Curls (6 reps)
3 Sets of seated Hammer Curls (8-10 reps)

Leg & Abs Workout:

4 Sets of Squats (6 reps)
3 Sets of Leg Press (8-10 reps)
3 Supersets of Leg Curls and Leg Extensions (12-15 reps)
4 Sets of Calf Raises (6-8 reps)

 3 Sets of Crunches (20 reps)
3 Sets of Leg Raises (20 reps)

David Lengauer interview

Posted 18 August 2014 by CutAndJacked.com

Workout Routine:


Joe Delaney

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Day 1 - Chest & Biceps

Chest:
Flat barbell bench press: 5 sets x 5 reps
Inclinde dumbbell bench press: 4 sets x 6 reps
Standing cable crossovers: 4 sets x 8 reps

Biceps:
EZ bar curls: 5 sets x 6 reps
Seated alternate dumbbell curls (inline bench at ~ 45 degree angle): 4 sets x 20 reps

Day 2 - Legs

Squats (high bar): 5 sets x 5 reps
Leg curls: 5 sets x 8 reps
Leg extensions: 5 sets x 8 reps
Seated calf machine raises (knees at 90 degree angle): 5 sets x 12 reps
Standing smith machine calf raises: 5 sets x 8 reps

Day 3 - Delts & Triceps

Delts (morning workout):

Standing over head press: 5 sets x 5 reps
Seated lateral raises: 5 sets x 10 reps
Seated lateral raises machine: 3 sets x failure
Bent over rear delt flies: 5 sets x 10 reps

Triceps (evening/night workout):

Dumbbell skullcrushers: 6 sets x 8 reps
Tricep cable extensions: 6 sets x 10 reps

Day 4 - Back, Abs & Cardio

Back (morning workout):

Deadlifts: 5 sets x 5 reps 
Weighted chins: 4 sets x 6 reps
Narrow grip lat pull-downs: 4 sets x 10 reps
T-bar rows: 4 sets x 8 reps

Abs & Cardio (evening workout):

Weighted crunches: 5 sets x 20 reps
Decline bench reverse crunches: 5 sets x 8 reps
Standing cable crunches: 5 sets x 10 reps

HIIT - 8 x 30 second sprints on rower or exercise bike, but 2-3 minutes rest between each sprint.

Joe Delaney interview

Posted 01 August 2014 by CutAndJacked.com

Workout Routine:


Salman Kassam

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Monday: Shoulders & Abs

Military press: 4 sets x 6 reps
Seated dumbbell press: 3 sets x 8 reps
Lateral raises: 3 sets x 8-10 reps
Rear delt flys: 3-8 sets to failure
Front raises: 2 sets - failure
Leg raises: 3 sets upto 70s
Cable crunches: Max 15 reps (keep doing sets until I can’t perform more than 10 reps)

Tuesday: Quads & calves

Squat: 6 sets x 6 reps
Glute hamstring raises: 3 sets x 8 reps
Leg press: 4 sets x 12-15 reps
Seated calf raises: 3 sets x 12 reps
Standing calf raises: 3 sets x 12 reps

Wednesday: Chest & Biceps

Incline Benchpress: 5 sets x 6 reps
Dumbbell incline press: 3 sets x 8 reps
Flat benchpress: 3 sets x 8 reps
Flys: x 3 drop set

Cable curls: 4 sets x 8-12 reps
Barbell curls: 3 x failure

Thursday: Back & Triceps

Pull ups 5 sets: x 6 reps
Bent over row: 3 sets x 8 reps
1 Arm row: 3 sets x 8 reps
Cable row: 3 sets x 8 reps

French press: 3 sets x 12-15 reps
Rope pulls: 3 sets x 10 reps
Diamond pressups: to failure

Friday: Hamstrings & calves

Hex bar deadlift: 6 sets x 6 reps
Lying leg curl: 3 sets x 8-10 reps
Straight leg deadlift: 3 sets x 8-10 reps

Saturday: Pre-hab work

Stretching, foam rolling, massage & posing practice.

Sunday Off

 

*Monday - Friday 40 minutes of cycling

Salman Kassam interview

Posted 26 July 2014 by CutAndJacked.com

Workout Routine:


Charlene Gilbert

Workout Routine: Charlene Gilbert

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3 days on one day off, two on one off.

Sundays: Quads

  • Warm up 10 minute upright bike
  • Warm up set squats 15-20 reps
  • 6 sets increasing weight ranging from 12 reps to 1
  • 1 set but outs
  • Leg extension 4 sets with applied pressure from spot
  • Leg press 4 sets with last set being a drop set to the sled
  • 10 minutes step mill
  • Monday: chest/arms no cardio

  • Warm up 10 minutes on the treadmill
  • Standing heavy barbell curls 4 sets 8-10 reps
  • Cable flys 4 sets 12-15 reps
  • Super set with tricep rope pull downs 4 sets 12-15 reps
  • Machine preacher curls 4 sets 10-12 reps
  • Bent arm tricep push downs 4 sets 10-12 reps
  • Super set band kickbacks to failure
  • Peck deck 4 sets 12-15 reps
  • Cable rope curls 4 sets 10-12 reps

Tuesday: Delts cardio (spin 60 minutes)

  • Warm up 10 minutes rotator cuff exercises
  • Smith machine incline press 4 sets 8-10 reps
  • Dumbbell lateral raises 4 sets 10-12 reps
  • Super set front plate raises 8-10 reps
  • Posterior delt cable fly 4 sets 12-15 reps
  • Seated single arm dumbbell press 4 sets 8-10 reps a side
  • Rear delt face pulls 4 sets 12-15 reps
  • Reverse peck deck 4 sets 12-15 reps
  • 1 set run the rack laterals with 4 drops

Wednesday: No lifting just cardio

  • Treadmill HIIT
  • 5 minute warm up
  • Tabatta set of wind sprints
  • 4 minutes steady state doing 12 burpies on the minute
  • Repeat 4 times
  • 5 minute cool down

Thursday: Glutes and hams (35 minutes step mill)

  • 35 minute step mill to warm up steady state
  • Dead lifts 6 sets first set warm up 4 working sets ranging between 10-12 last set 3/4 weight burn out
  • Weighted bridges 4 sets 15-20 reps
  • Lying curls 4 sets with emphasis on negatives 15-20 reps
  • Glute kickbacks 4 sets 15-20 reps
  • Seated curl 4 sets 8-10 reps

Friday : Back (spin 40 minutes)

  • Warm up is spin with rotator cuff exercises
  • Wide grip lat pull down 5 sets first set is warm up 4 working sets 8-10 reps
  • Plate loaded machine row single arm 4 sets 10-12 reps
  • Narrow grip lat pull downs 4 sets 10-12 reps
  • Under hand cable rows super set high rope pull backs 4 sets 15-20 reps
  • Single arm dumbbell rows 4 sets 10-12 reps
  • Smith machine rows 4 sets each to failure

Saturday: no lifting just cardio (35 minutes step mill)

  • 0-5 minutes warm up increasing speed every minute to steady state
  • 5-10 minutes moderate intensity 12 tuck jumps on the minute
  • 10-12 minutes high intensity
  • 12-15 minutes low intensity
  • 15-25 minutes 30sec high intensity 30sec low intensity
  • 25-30 minutes moderate intensity 12 tuck jumps on the minute
  • 30-33 minutes low intensity
  • 33-35 cool down

Charlene Gilbert Interview

Posted 29 July 2014 by CutAndJacked.com

Laura Madge: Leg &


Glute Leg Workout

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  • Squats: 12-15 reps 4 sets 70kg
  • Pull-ups: 12-15 reps x 4 sets Body weight
  •  
  • Reverse lunges: 12-15 reps x 4 sets 50kg
  • Incline dumbbell chest press: 12-15 reps x 4 sets 18kg
  •  
  • Lying hamstring curl: 12-15 reps x 4 sets 45kg
  • Lateral raises: 12-15 reps x 4 sets 8kg
  •  
  • Calf raises: 12-15 reps x 4 sets 65kg
  • Hanging leg raises: 12-reps x 4 sets

Laura Madge interview

Posted 24 June 2014 by Team Hercules

Dwayne Johnson Hercules


Arms Workout

Dwayne Johnson 'Hercules' Arms Workout

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Biceps

Tri set - 4 x 12 reps each

- Preacher curl with EZ curl bar

- Standing barbell curl with EZ bar

- Dumbbell curl

Triceps

Tri Set - 4 x 12 reps each

- Rope push down

- Rope overhead tricep extensions

- Tricep dips to failure

Posted 16 June 2014 by Team Hercules

Dwayne Johnson: Hercules


Chest Workout

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Dwayne Johnson 'Hercules' Chest Workout

Incline Barbell Bench Press:
4 sets x 12, 10, 8, 6 reps

Flat Bench Dumbbell Press:
4 sets x 12 reps

Incline Hammer Strength Press ( Alternating arms start with arms extended):
4 sets x 12 reps

Cable crossover supersets with dips:
3 sets x 15 reps dips to failure.

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Posted 13 June 2014 by Team Hercules

Dwayne Johnson: Hercules


Back Workout

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Dwayne Johnson 'Hercules' Back Workout

  • PULL-UPS: 4 sets x to failure.
  • ONE ARM DUMBBELL ROW: 4 sets x 12, 10, 8, 8 reps.
  • HAMMER STRENGTH TWO ARM ROW: 4 sets x 10 reps.
  • CLOSE GRIP PULLDOWN: 3 sets x 12 reps.
  • CABLE ROW: 3 sets x 12 reps with double drop set on every set.
  • ROPE PULLOVERS: Super set with rope high row 3 sets x 15 - 15 reps.
  • DUMBBELL SHRUGS: 4 sets x 12 reps 15 sec hold on last rep of each set.

 

Posted 12 June 2014 by CutAndJacked.com

Workout Routine:


Emilie Provencher

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Day 1: Hamstrings, Glutes

  • Back Squat:  5 sets, Drop Sets 6 reps, 120 secs rest
  • Sumo Deadlift: 5 sets, 8 reps, Superset
  • Lying Leg Curl: 5 sets, 12 reps, 120 secs rest
  • Barbell Hip Thrusters: 4 sets, 10 reps, Superset
  • Bodyweight Hip Thrusters: 4 sets, 20 reps, 90 secs rest
  • Stretching

Day 2: Back, Biceps

  • Deadlift: 3 sets, 8 reps, 60 secs rest
  • Chin Up: 4 sets, max reps – last rep 8 secs eccentric phase, 120 secs rest
  • T-Bar Row Close Grip: 5 sets, 6-6 Drop sets, superset
  • Lat Pull Down Wide Grip: 5 sets, 10 reps, 120 secs rest
  • Chin Up: 1 set, max reps-last rep 8 secs eccentric phase,
  • EZ Bar Preacher Curl: 4 sets, 6 reps, superset
  • Zottman Curl: 4 sets, 10 reps, 90 secs rest
  • Stretching

Day 3: Chest, Triceps and abs

  • Incline Dumbbell Chest Press: 5 sets, 6-6 Drop sets,120 secs rest
  • Cable Cross Over: 5 sets, 8 reps, superset
  • Skull Crushers: 5 sets, 10 reps, 120 secs rest
  • Dips: 4 sets, 12 reps
  • Cable Bar Triceps Extension: 4 sets, 6-6 Drop sets
  • TRX Jacknife: 4 sets, 12 reps, 120 secs rest

Day 4: Quads, glutes and Abs

  • Hack Squat: 5 sets, 6-6 Drop sets, superset
  • Jump High Step Up: 5 sets, 6 reps each leg, Explosive, 120 secs rest
  • Leg Extension: 5 sets, 6-6 Drop sets, superset
  • Barbell Hip Thrusters Wide Stand: 5 sets, 12 reps, 120 secs rest
  • Hanging Leg Raises: 6 sets, 10 reps, superset
  • GHD Sit-Ups: 6 sets, 20 reps, 60 secs rest

Day 5: Shoulders

  • Smith Machine Shoulders Presses: 6 sets, 8 reps, 120 secs rest
  • Arnold Presses: 4 sets, 6 reps, superset
  • Cable Back Flyes: 4 sets, 10 reps, 90 secs rest
  • Dumbbell Lateral Raises: 4 sets, 75 secs rest
  • Cable Bar Front Raises: 4 sets, 12 reps,
  • Plate Side Crunches: 4 sets, 8-10 reps each side, 60 secs rest

Day 6: Rest

Emilie Provencher interview

Posted 09 May 2014 by CutAndJacked.com

Workout Routine:


Brian Choi

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Monday: Chest

  • Cable fly: 20/15/10/15/20 reps. 
  • Incline dumbbell chest press: 12/10/8/6 
  • Hammer strength wide press: 15/15/15/15
  • Flat dumbbell fly: 15/15/15/15
  • Hammer strength iso press (single arm): 15/15/15

Tuesday: Legs

  • Squats OR Sumo Dead-lifts: 15/12/10/8/6 
  • Squat Press: 15/15/15
  • Leg Curls: 10/10/10
  • Leg Extensions: 15/15/15

SUPER-SET

  • Lunges (body-weight): 30/30/30
  • Weight Calve Raises: 15/15/15/15/15

Wednesday: Back 

  • Weighted Chin Ups: 12/12/12
  • Barbell Bent-over Row (Reverse grip): 15/15/15
  • Cable pull-down: 15/12/10
  • Hammer Strength Pull (single arm): 15/15/15
  • Cable row: 15/12/10

Thursday: Chest/Triceps

  • Cable fly (flat): 20/15/10/15/20
  • Weighted Dips: 15/15/15/15
  • Hammer strength decline press: 15/15/15/15
  • Machine Pec-deck: 20/15/10/15/20
  • Tricep pull-down (double rope): 15/15/15
  • Tricep pull-down (single rope): 15/15/15

Friday: Biceps

  • Dumbbell bicep curls: 3 sets 8/8/6/6/5/5
  • EZ Bar curl: 12/12/12
  • Cable Rope Curl (hammer grip): 15/15/15
  • Machine Preacher Curl: 15/12/10/12/15
  • Single arm cable curl: 15/15/15

Saturday: Chest

  • Cable Fly: 20/15/12/15/20
  • Barbell Bench Press (Flat): 12/10/8/6
  • Dumbbell incline fly: 15/15/15/15
  • Hammer strength Incline Press (Single arm): 15/15/15/15

Interview with Brian Choi: www.cutandjacked.com/CutAndJacked-Interview-Brian-Choi

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