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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

Posted 01 January 2014 by CutAndJacked.com

Workout Routine:


Sarah Allen

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Monday:  Shoulders

  • Shoulder press: 10-12 reps x 4 sets
  • Rear raises: 10-12 reps x 4 sets
  • Side raises: 10-12 reps x 4 sets
  • Front raise with cable: 10-12 reps x 4 sets

Tuesday: Legs

  • Leg press: 10-12 reps x 4 sets
  • Squats: 10-12 reps x 4 sets
  • Deadlift: 10-12 reps x 4 sets
  • Walking lunges: 10-12 reps x 4 sets
  • Sumo squats: 10-12 reps x 4 sets

Wednesday: Back & Chest

  • Wide grip pull down: 10-12 reps x 4 sets
  • Narrow grip pull down: 10-12 reps x 4 sets
  • Wide grip row: 10-12 reps x 4 sets
  • Narrow under hand row: 10-12 reps x 4 sets
  • Incline bench flys: 10-12 reps x 4 sets

Thursday: Abs, Cardio

  • Intervals on stepper or treadmill 45 mins

20 of each, repeat 4 times.

  • Basic crunches
  • Superset
  • Leg raises
  • Superset
  • Plank 1-2 mins

Friday: Legs - High rep

  • Leg press wide: 20 reps x 4 sets
  • Superset
  • Leg press narrow: 20 reps x 4 sets
  • Leg curl: 20 reps x 4 sets
  • Superset
  • Leg extension: 20 reps x 4 sets
  • Step ups: 20 reps x 4 sets
  • Superset
  • Walking lunges: 20 reps x 4 sets

Saturday: Back and Arms

  • Rear delts: 20 reps x 5 sets
  • Wide grip row: 20 reps x 5 sets
  • Triceps dips: 20 reps x 5 sets
  • Bicep curls: 20 reps x 5 sets

Sunday: Rest

Sarah Allen interview

Posted 06 November 2013 by CutAndJacked.com

Workout Routine:


Alyssa Michelle Agostini

workout scr1 alyssa agostini_0.jpg

Chest & Triceps

Incline Dumbbell Press: 3 sets, 15 reps

Low Cable Crossover: 3 sets, 15 reps

Cable Flies: 3 sets, 15 reps

Pushups: Incline & Decline – 2 sets each, 10 reps

Skull Crushers: 3 sets, 12-15 reps

Cable Single Arm Triceps Extension: 3 sets, 15 reps (each arm)

Cable Rope Triceps Extension: 3 sets, 15 reps

Dips: 3 sets, until failure

Back & Biceps

Wide Grip Lat Pull Down: 3 sets, 15, 12, 10 reps (increasing in weight)

Seated Cable Rows: 3 sets, 15, 12, 10 (increasing in weight)

E-Z Bar Bent Over Rows: 3 sets, 15 reps

Lower Back Extensions: 3 sets, 15 reps

Pull Ups: 3 sets, until failure

E-Z Bar Preacher Curl: 3 sets, 15 reps

Alternating Hammer Curl with Dumbbells: 3 sets, 15 reps

Lying Cable Curl: 3 sets, until failure

Legs

Single Leg Hamstring Curls: 3 sets, 20, 15, 10 reps (increasing in weight)

Leg Extensions: 3 sets, 20, 15, 10 reps (increasing in weight)

Squats: 3 sets, 15 reps

Walking Lunges: 3 sets, length of the gym and back

Split Squats: 3 sets, 15 reps

Leg Press: 3 sets, until failure

Shoulders

Machine Shoulder Press: 3 sets, 15, 12, 10 reps (increasing in weight)

Dumbbell Side Laterals: 3 sets, 20, 15, 10 reps (increasing in weight)

Dumbbell Front Raises: 3 sets, 20, 15, 10 reps (increasing in weight)

Reverse Machine Flies: 3 sets, 20, 15, 10 reps (increasing in weight)

Interview with Alyssa:
cutandjacked.com/CutAndJacked-Interview-Alyssa-Michelle-Agostini

Posted 27 October 2013 by CutAndJacked.com

Workout Routine:


Sebastian (Seboss) Mansla

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MONDAY

Bench press: 4 sets x 10 reps
Inclined bench-press: 4 sets x 12 reps
Dumbbell pullover: 4 sets x 12 reps
Hammer Curl: 3 sets x 10 reps
Dumbbell rear lateral raise: 4 sets x 10 reps
Concentration Curl: 4 sets x 10 reps
Crunches: 3 sets x 20 reps
Hanging knee raise: x failure

TUESDAY

Wide grip pull up: 3 sets x 20 reps
Machine latpull down: 4 set x 10 reps
Rows: 3 sets x 10 reps
Hyperextensions: 3 sets x 15 reps
Dumbbell front raise: 3 sets x 12 reps
Military Press: 4 sets x 10 reps
Sit-ups with weight: 3 sets x 25 reps
Sit-ups: x failure

WEDNESDAY

Machine leg extension:  3 sets x 10reps
Machine leg curl: 4 sets x 12 reps
Squats: 3 sets x 10 reps
Calf press: 4 sets x 20 reps
Barbell lying tricep extension: 3 sets x 12 reps
Cable tricep overhead extension: 4 sets x 10 reps

THURSDAY

REST DAY

FRIDAY

Bench press:  4 sets x 12 reps
Butterfly: 4 sets x 12 reps
Wide grip pull up:  4 sets x 20 reps
Military press: 4 sets x 10 reps
Butterfly Reverse: 4 sets x 10 reps
Dips: 3 sets x 25 reps
Triceps push:  3 sets x 10 reps
Hammer Curl: 3 sets x 10 reps
Concentration Curl: 3 sets x 10 reps

SATURDAY

Machine leg press: 3 sets x 10 reps
Machine leg extension: 3 sets x 10 reps
Squats: 3 sets x 10 reps
Hyperextension: 4 sets x 15 reps
Machine Crunch: 3 sets x 25 reps
Sit-ups: 3 sets x 50 reps

SUNDAY

REST DAY

Interview: www.cutandjacked.com/Workout-Routine-Sebastian-Seboss-Mansla

Posted 07 October 2013 by CutAndJacked.com

Workout Routine:


Kimberly Marie

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I usually take 1-2 days off from the gym per week. I split my workouts up by body zone.
Here is an example workout of my split:

ARMS:

Rope face curls superset tricep rope pushdown: 50, 40, 30, 20, 10 rep, increase weight each set.

Giant set of: seated dumbbell curls, single arm tricep Overhead extensions, tricep Dumbbell kickbacks: 10, 20, 30, 40, 50 rep.

BACK:

  • Pull ups: 2 sets x 15 reps
  • Wide grip lat pull down: 4 sets x 12 reps
  • Standing overhand straight-arm bar pulldowns: 4 sets x 12 reps
  • Bent over barbell row: 3 sets x 12 reps
  • 1 arm Dumbbell row: 3 sets x 10 reps
  • Deadlift: 4 sets x 10 reps

SHOULDERS:

  • Dumbbell shoulder press: 4 sets x 15 reps
  • Front bar raise overhead: 4 sets x 15 reps
  • Seated lateral raise: 4 sets x 15 reps
  • Arnold press: 4 sets x 15 reps
  • Rear delt on pec deck unilateral: 3 sets x 15 reps

LEGS:

  • Leg extensions: 3 sets x 15 reps, 4th set dropset 10 reps each drop for a total of 5 drops
  • Backsquat: 10 sets x 10 reps, last 3 sets superset 30 rep lying leg press.
  • Split squat: 3 x 20 reps each leg superset unilateral hamstring curl x 20 ea leg.
  • Glute kicks: 3 sets x 15 reps
  • Calf raise: 4 sets x 20 reps super slow, toes in 2 sets/out 2 sets

CHEST:

  • Incline Dumbbell press: 20, 16, 12, 10 reps. Increase weight each set.
  • Incline plate loaded machine: 10 full reps followed directly by 10 partial reps. Superset decline, flat, and incline pushups. 3 sets.
  • Pec deck flyes: 3 sets x 10 reps + 10 second pause.

Interview with Kimberly Marie:
cutandjacked.com/CutAndJacked-Interview-Kimberly-Marie

Posted 12 September 2013 by CutAndJacked.com

Workout Routine:


Sergi Constance

workout scr1 Sergi Constance_0.jpg

Monday: Quads and calves

  • Leg Extensions: 5 sets × 8 - 20reps
  • Squats: 4 sets × 8 - 15 reps
  • Leg Press: 4 sets × 8 - 15 reps (heavy)
  • 1 leg, extensions: 3 sets x 20 reps
  • Seated Calve Raises: 4 sets × 10-30 reps
  • Standing Calve Raises: 3 sets x 8 - 12 reps

Tuesday: Chest & Triceps & Abs

  • Incline bench press: 5 sets x 8 - 20 reps
  • Incline hammer press: 4 sets x 8 - 15 reps
  • Dumbbell flat Fly’s: 4 sets × 10 reps
  • Decline chest press: 4 sets x 8 - 12 reps
  • Dips: 3 sets x 10-20 reps
  • Triceps extension: 3 sets x 8 - 15 reps
  • Incline Skull Crushers 4 sets × 10 reps

Wednesday: Back & biceps

  • Lat Pulldowns Wide Grip: 4 sets × 10 reps
  • Low Row: 4 sets × 10 reps
  • one arm dumbbell row 3 sets x 8 -15 reps
  • Lat pulldown reverse grip 3 sets x 8 - 15 reps
  • Deadlifts 4 sets × 10 reps
  • Hammer curl: 3 sets x 20-8 reps
  • Preacher one arm dumbbell curl: 3 sets x 8 - 15 reps

 

Thursday: REST

 

Friday: Shoulder and traps

  • Seated Dumbbell Shoulder Press: 4 sets × 8 - 20 reps
  • Seated Lateral Side Raises: 4 sets × 8 - 20 reps
  • Rear delt ped-ek: 4 sets x 8 – 20 reps
  • Upright row: 4 sets x 8 – 15 reps
  • Dumbbell shrugs: 5 sets x 8 – 20 reps

Saturday: Hamstrings & Abs

  • Lying Leg Curls: 4 sets × 8 – 20 reps
  • Stiff Legged Deadlift: 4 sets × 6 – 12 reps
  • Hamstring one leg Curls: 4 sets × 10 – 20 reps

 

Sunday: REST

Sergi Constance interview

Posted 07 August 2013 by CutAndJacked.com

Workout Routine:


Nick Olsen

Nick_Olsen_workout_0.jpg

DAY 1: Chest & Calves

  • Incline Dumbbell Press: 4 sets × 12 reps
  • Incline Smith Machine Press: 3 sets × 12 reps
  • Incline Dumbbell Fly’s 3 sets × 12 reps
  • Cable Cross Overs FST-7: (15Reps 7Sets Only 30 seconds break)
  • 2 Sets Of Push Ups to Failure
  • Seated Calf Raises: 4 sets × 15 reps
  • Standing Calf Raises: 4 sets: × 15 reps
  • Rest Rate: Approx 1 min max b/t each set and exercise

DAY 2: Back/Bis/Abs

  • Wide Grip Pull downs: 5 sets x 12 reps
  • Bent Over Barbell Rows: 4 sets × 10 reps
  • Single Arm Dumbbell Rows: 4 sets × 10 reps
  • Underhand reverse grip Pull Downs: 3 sets x 10 reps
  • Machine Rows Wide: Grip: 4 sets x 10 reps
  • Low Back Extensions: 5 sets x 15 reps
  • Standing EZ Bar Biceps Curls: 7 sets x  12 reps (3 sets close grip 3 sets Wide grip 1 set neutral)
  • Concentration Curls on Scott Preacher: 5 sets x 12 reps
  • Machine Crunches: 1 set × 100 reps
  • Lying Leg Raisers: 1 set × 50 reps

 

DAY 3: Legs

  • Leg Press: 3 sets × 15 reps
  • Walking Lunges: 3 sets x 30 steps
  • Leg Extension: 3 sets × 30 reps (be careful with these, do them lighter)
  • Lying Hamstring Curls: 5 sets × 12 reps
  • Seated Hamstring Curls: 4 sets × 12 reps
  • Standing Calf Raises on elevated platform: 4 sets x 60 reps
  • Rest Rate: Approx 1:30 min max b/t each set and exercise

 

DAY 4: REST

 

DAY 5: Delts & Abs

  • Seated Dumbbell Press: 4 sets × 12 reps
  • Single Arm Lateral Raises: 4 sets × 12 reps
  • Front Barbell Raise: 4 sets × 12 reps
  • Barbell Shrugs: 4 sets × 15 reps
  • Machine Crunches: 1 set × 100 reps
  • Lying Leg Raisers: 1 set × 50 reps
  • Side Crunches: 1 set × 50 reps
  • Rest Rate: Approx 1 min max b/t each set and exercise

DAY 6: Arms & Abs

  • Standing Barbell Curls: 4 sets × 10 reps
  • Dumbbell Hammer Curls: 4 sets × 12 reps
  • Close Grip Barbell Press: 4 sets × 12 reps
  • Seated Dips Machine: 4 sets × 12 reps
  • Rope Push Downs FST- 7: (15R 7S Only 30seconds break)
  • Dips on Bench till failure 2 sets
  • Dumbbell Concentration Curls: 4 sets x 12 reps
  • Machine Crunches: 1 set × 100 reps
  • Rest Rate: Approx 1 min max b/t each set and exercise

 

DAY 7: REST

 

Interview with Nick Olsen

Posted 06 August 2013 by CutAndJacked.com

Workout Routine:


Marissa Rivero

Marissa rivero workout_0.jpg

Monday: Bicep and Triceps /plyo

  • Dumbbell curls triceps rope extensions /superset: 3 sets x 20 reps
  • 1 minute sprint
  • Jump squats/ ice skaters: 3 sets x 20 reps
  • Hammer curls/assisted Dip / superset: - 3 sets x 20 reps
  • 1 Minute sprint
  • Tuck jumps / jump lunges: 3 sets x 20 reps
  • 20 minute abs
  • 30 min cardio

Tuesday: Back Workout: Back

  • Assisted pull ups wide grip, kettle bell swings: 3 sets x 25 reps
  • 2 minute run on 10% incline
  • Seated high row wide grip, plyo push ups: 3 sets x 25 reps
  • 2 min run on 10% incline
  • Straight Arm Row, Med ball slams: 3 sets x 25 reps
  • 2 min run on 10% incline
  • One arm dumbbell rows, tuck jumps: 3 sets x 25 reps
  •  45 minutes HIIT on treadmill (running/ fast walking on incline)

Wednesday:   Legs & Abs

  • Weighted Squats  4 sets x 25, jump squat on bosu: 4 sets x 30 seconds
  • 1 minute run at 75% of output
  • Weighted kurtsey lunge 4 sets x 25, sumo squat jumps: 4 sets x 30 seconds
  • 2 minute run at 75%
  • Donkey kicks on smith machine: 4 sets x 25 reps each leg,
  • Leap frogs: 4 sets x 30 seconds
  • 3 minute run at 75%
  • Weighted Sumo squats: 4 sets x 25 reps
  • Straight leg deadlifts: 4 sets x 25 reps
  • Weighted abs on decline bench: 3 sets x 25 reps
  • Roman chair holding dumbell with feet: 3 sets x 25 reps
  • 45 minutes HIIT cardio of your choice  

Thursday:   Chest

  • Dumbbell Press: 3 sets x 20 reps,
  • Pushups to failure
  • High knees: 1 set x 1 minute
  • Incline dumbbell press:  3 sets x 20 reps,
  • push ups feet on ball to failure
  • High knees: 1 set x 1 min
  • Cable flys:  3 sets x 20 reps
  • Standing Calf Raises: 4 sets x 20 reps
  • 5 sets of 35 weighted abs on incline bench, V ups
  • Cardio: 30 min

Friday:   Total body circuit  (high Tempo)

  • Squat to shoulder Press, Deadlifts to upright rows: 3 sets of 20
  • Alternating dumbbell curls, Skull crushers: 3 sets of 20 reps
  • Reverse Lunge with a high row, assisted pull ups: 3 sets of 20
  • Kurtsey lunge on box, weighted bridge on ball: 3 sets of 20
  • Assisted pullups, hack squats: 3 sets of 20
  • 45 minutes of cardio

Saturday: PLYO & Sprints (make sure to warmup and stretch properly)

  • 4 sets x 50 yrd sprints 1 minute rest between
  • Tuck jumps, jump lunges: 2 sets x 30 seconds
  • 3 sets x 50 yard sprints 1 minute rest between
  • 2 sets x 50 yrd sprints
  • 1 set x 100 yrd sprint
  • Cardio: 45 min

Sunday: Rest Day

CutAndJacked.com Interview with Marissa Rivero

Posted 25 May 2013 by CutAndJacked.com

Workout Routine:


Mirella Clark

mirella clark workout scr1.jpg

Sunday – Legs:

A1 Leg press: 5 sets x 8 reps
A2 Romanian deadlift: 5 sets x 8 reps
B1 Barbell walking lunges: 4 sets x 24 reps
B2 Swiss ball single leg curls: 4 sets x 8 reps each leg
C1 Front squats (1&1/4), heels raised: 3 sets x 10 reps
C2 Barbell hip thrusts: 3 sets x 12 reps
D1 Standing calve raises: 3 sets x 12 reps
D2 Seated calve raises: 3 sets x 20 reps

Monday – Chest & Back:

A1 Dumbbell chest press, Superset to pro grip: 5 sets x 8 reps
A2 Narrow grip chin ups (weighted): 5 sets x 6-8 reps
B2 Dumbbell incline chest press, Superset grip: 4 sets x 10 reps
B2 Wide grip pulldown: 4 sets x 10 reps
C1 Seated cable row: 3 sets x 10 reps
C2 Incline Dumbbell flyes: 3 sets x 12 reps
C3 Bent over cable rear delts: 3 sets x 12 reps

Tuesday – Conditioning:

A1 FFE ( Front Foot Elevated) Reverse lunge smith machine: 3 sets x 20 each leg
A2 Kettlebell swing: 3 sets x 30 reps
A3 Hand step up: 3 sets x 20 reps each arm
A4 Barbell push press: 3 sets x 20 reps
B1 Dumbbell renegade row: 3 sets x 20 reps
B2 Dumbbell sumo squat: 3 sets x 20 reps
B3 Mountain climber: 3 sets x 50 reps
B4 Hanging leg raises: 3 sets x 15-20 reps

 

Wednesday – REST

 

Thursday – Legs

A1 FFE (Front Foot Elevated) split squat: 5 sets x 8 reps
A2 Single leg Romanian deadlift: 5 sets x 6 reps
B1 Wide leg press: 4 sets x 10 reps
B2 Lying ham curl: 4 sets x 10 reps
C1 Barbell step ups: 3 sets x 12 reps
C2 Reverse hyper (weighted): 3 sets x 10 reps
D1 Leg extension: 1 set x 50 reps

Mirella Clark CutAndJacked Interview

Posted 25 April 2013 by CutAndJacked.com

Workout Routine:


Tyler Stines

tyler stines workout.jpg

Monday: Chest, Biceps, core

Incline Dumbbell Press: 4sets x 12/10/8/6 reps
Butterfly Machine: 4 sets x 15 reps
Flat Bench Press: 4 sets x 8 reps
Cable Crossovers: 3 sets x 15 reps
Standing Barbell Curls: 4 sets- 10reps
Hammer Dumbbell Curls: 4 sets- 12reps

Tuesday: Back, Triceps

Deadlifts: 4 sets - 10/8/6/5 reps
Lat Pulldowns: 4 sets x 10 reps
Barbell Rows: 4 sets x 8 reps
Pull Ups (weighted): 3 sets till failure
Close Grip Bench Press: 4 sets x 10 reps
Cable Tricep Pushdowns: 3 sets x 20 reps

Wednesday: Shoulders, core

Seated Dumbbell Shoulder Presses: 4 sets x 10/8/6/6 reps
Lateral Dumbbell Raises: 4 sets x 12 reps
Barbell Front Raises: 4 sets x 10 reps
Upright Cable Rows: 4 sets x 12 reps
Cable rear delt flys: 4 sets x 10 reps
Hanging straight leg raises: 4 sets x 25 reps
Decline Sit ups: 4 sets x 15 reps

Thursday: Off

Friday: Legs

Leg Extensions: 4 sets x 15 reps
Squats: 4 sets x 12/10/8/6 reps
Lunges (weighted): 4 sets x 10 reps each leg
Lying Leg Curls: 4 sets x 15 reps
Leg Press: 4 sets x 10 reps
Standing weighted calve raises: 4 sets x 15 – 20 reps

Saturday: Weak points: (Chest/ calves - repeated)

Sunday: Off

Tyler Stines CutAndJacked.com interview

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