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Interview with Brian Choi: www.cutandjacked.com/CutAndJacked-Interview-Brian-Choi
Interview with Eric Leto: www.cutandjacked.com/CutAndJacked-Interview-Eric-Leto
Right now I am on a three day split routine. Some of you guys may wonder why only three day split? Well I normally train 6 times a week so basically this method allows me to do my whole body 2 times a week, which is a great pace for results. The more you can train your muscle while giving it the proper amount of rest, the better results you will be getting.
More info on Samuel Dixon: www.cutandjacked.com/CutAndJacked-Interview-Samuel-Dixon
Harrison Twins interview: Harrison-Twins
Harrison Twins Facebook Page: www.facebook.com/HarrisonTwins
High Frequency Training
Heavy horizontal push/pull
* On last set, it can be taken to concentric failure.
Heavy vertical pull/push
*On last set, it can be taken to concentric failure.
• Superset ladder
• Perform 10 reps of chin ups immediately followed by 1 rep of overhead squats. With no rest or as little rest as possible in between return to do 9 chinups and 2 reps of overhead squats.
This continues until you perform 1 rep of chin ups and 10 overhead squats. Record total time.
Before every upper body day, perform 3 cycles of face pulls/pressdown supersets at the beginning of the workout. i.e., 40lbs./30 reps of face pulls supersetted with 15 reps pressdown to be repeated with no rest for 3 cycles.
Other upper body warm-ups can include: www.youtube.com/watch?v=AB9m6pVky-k
Lower body warm-ups can include the following: www.youtube.com/watch?v=mHzEkeI39Ro
And if you have access to foam roller: www.youtube.com/watch?v=Ci6qTOXRLL4
E-mail me any questions at firstname.lastname@example.org
Every workout, the first exercise will be a "general" pyramid method. You will be using max weight for each set until failure (for ex. A1 Romanian deadlift for 12 reps at 150 pounds, 10 reps at 180 pounds, 8 reps at 200 pounds, 6 reps at 220 pounds) then rest between sets for 90 seconds. You are using your own weight amount, of course, depending on your ability. First finish A1, then start B1 and continue this way all through the training session.
For the next exercise, B1, go hard, but each set is identical (for example, 80 pounds each set) and rest between sets for only 45 seconds.
A1 - Romanian dead lift: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec
B1 - Lying leg curls: 5 sets, 10 reps your max weight - break 45 sec
C1 - Seated leg curls: 5 sets, 8 reps your max weight - break 45 sec
D1 - Incline crunches: 4 sets, 15 reps till failure - break 60 sec
A1 - Seated DB press: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - DB Lateral raises: 5 sets, 10 reps - break 45 sec
C1 - BB bench press: 5 sets, 8 reps - break 45 sec
D1 - Dips: 4 sets, 10 till failure - break 60 sec
A1 - Seated lat pull down front: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - Chin ups: 5 sets, 10 reps - break 45 sec
C1 - One arm DB row: 5 sets, 8 reps - break 45 sec
D1 - Dragon flag: 4 sets, 8 reps till failure - break 60 sec
A1 - Front squats: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec
B1 - Leg press: 5 sets, 10 reps - break 45 sec
C1 - Leg extension: 5 sets, 8 reps - break 45 sec
D1 - Seated calves raises: 4 sets, 12 till failure - break 60 sec
A1 - DB curl standing: 5 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - Inside grip bicep curl with EZ bar: 5 sets, 12 reps - break 45 sec
C1 - EZ bar lying triceps extension: 5 sets, 12 reps - break 45 sec
D1 - Rope push-down: 5 sets, 12 reps - break 45 sec
Interview with Eleonora Dobrinina
Donna De Lisser interview:
20 of each, repeat 4 times.