Workouts

gym jewellery cj banner lower horizontal 1-1-b.jpg

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

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

workout seboss scr1.jpg

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

workout Kimberly Marie_0.jpg

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

Posted 19 February 2013 by CutAndJacked.com

Workout Routine:


Kwesi Keller

Kwesi_keller_workout_scr1.jpg

Monday – Legs:

Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday – Arms & Abs:

Barbell curls: 2 sets x 4 - 6 reps
Hammer curls: 2 sets x 4 - 6 reps
Preacher curls: 1 sets x 4 - 6 reps
Close-grip bench press: 2 sets x 4 - 6 reps
Weighted tricep variation dips: 2 sets x 4 - 6 reps
Skull crushers: 1 sets x 4 - 6 reps
Palms-down dumbbell wrist curl: 2 sets x 4 - 6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4 - 6 reps
Decline sit-ups with weight: 2 sets x 8 - 12 reps
Leg raises with weight: 2 sets x 8 - 12 reps
*Working oblique too hard will take away from your v-taper.

Wednesday – Shoulders & Traps:

Shoulder press: 3 sets x 4 - 6 reps
Upright rows: 2 sets x 4 - 6 reps
Bent over lateral raises: 2 sets x 4 - 6 reps
Dumbbell shrugs: 2 sets x 4 - 6 reps
Barbell Shrug Behind The Back: 2 sets x 4 - 6 reps

Friday – Chest:

Incline Barbell Press: 3 sets x 4 - 6 reps
Decline Flyes: 3 sets x 4 - 6 reps
Dumbbell Press: 3 sets x 4 - 6 reps

Saturday – Back:

Wide Grip Chin Ups: 3 sets x 4 - 6 reps
Bent-Over Barbell Rows: 3 sets x 4 - 6 reps
Behind the Back Lat Pulldowns: 3 sets x 4 - 6 reps
Hyperextensions: 3 sets x 4 - 6 reps

CutAndJacked.com interview with Kwesi Keller

Posted 23 February 2013 by Su Farrell, (Created by Phil Learney)

Part 3: Su Farrell's Competition


Prep - Training 6 weeks out

su 6 weeks out scr1.jpg

Here is the last instalment of my training and nutrition. 6 weeks out.

Training hasn't changed massively and is still a 5 day split, training 6 days per week, resting on the seventh day. Training and nutrition are designed by my Coach, Phil Learney.

Cardio-vascular work started at 20 minutes 8 weeks out for 2 weeks and then increased by 5 minutes every week to a maximum of 50 minutes in the final week.

Diet doesn't change too much. Carbs in the post workout meal have been removed (from 10 weeks out). Carbs in the post workout drink have been replaced with glycine (from 8 weeks out).

Nutrition

  • 05:45: Glutamine (upon waking)
  • 06:30: Steak and cinnamon covered Brazil nuts + Fish oils, CLA, Multivitamins, Vit c, Vit d
  • 10:00: Chicken/White Fish & Green beans
  • 12:00: Chicken/White Fish & Green beans
  • 14:00: Steak /Salmon + Fish oils, CLA, Multivitamins
  • 15:45: Vmax Pump + Acetyl L Carnitine (pre training)
  • During training: 30 BCAA's
  • 16:45: Whey protein, Creatine, Glycine, Glutamine, Vit C, Vit E (post training)
  • 19:00: Chicken/White Fish & Green beans + Fish Oils, CLA, Multivitamins
  • 21:45: Glutamine + Zinc Matrix (pre bed)

Workout routine

su 6 weeks out scr2.jpg

Day One - Back and Biceps

  • Deadlifts off a medium box: 4 sets x 12 reps , tempo 31X1, 60s rest

Tri set:

  • Cable Lat Pulldown: 4 sets x 12 reps, tempo 2121
  • Seated Mid Row machine: 4 sets x 12 reps, tempo 2121
  • Seated Reverse Flye: 4 sets x 20 reps, tempo 1111
  • 60s rest

Tri-set:

  • EZ Bar Curls: 3 sets x 8 reps, tempo 30X0
  • Alternate Hammer Curl: 3 sets x 12 reps, tempo 2121
  • Cable curl (from behind body): 3 sets x 20 reps, tempo 2121
  • 75s rest

Day Two - Shoulders and Abs

Tri-set:

  • Leaning Cable Lateral Raise: 4 sets x 20 reps, tempo 1111
  • Seated Lateral Raise (partials - bottom half): 4 sets x 25 reps, tempo 1111
  • Dumbbell Seated Press (partials - bottom half): 4 sets x 20 reps, tempo 2121
  • 60s rest
  • Barbell Behind Neck Press (partials - bottom half): 3 sets x 20 reps, tempo 2121, 60s rest

Giant set:

  • Cable crunch: 4 sets x 8 reps, tempo 2121
  • Captain's Chair: 4 sets x 15 reps, tempo 1111
  • Incline Reverse Crunch: 4 sets x 15 reps, tempo 1111
  • Stability Ball Crunch: 4 sets x 15 reps, tempo 2121
  • 90s rest

Day Three - Hamstrings and Calves

  • Lying Leg Curl: 4 sets x 20 reps, tempo 2121, 30s rest

Superset:

  • Glute-ham raise (top half): 3 sets x 15 reps, tempo 2121
  • Romanian Deadlifts: 3 sets x 20 reps, tempo 2221
  • 60s rest

Superset:

  • Smith Machine Bulgarian Split Squats: 3 sets x 15 reps, tempo 1111
  • Dumbbell Walking Lunges: 3 sets x 30 reps, tempo walk
  • 60s rest
  • Seated Calf Raise: 3 sets x 10 reps, tempo 131131 (big stretch at bottom, half way up, back down for big stretch, all the way up), 45s rest
  • Single Leg Smith Machine Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
  • Single Leg Standing Calf Raise: 3 sets x 10 reps, tempo 131131, 45s rest
  • Standing Calf Raise: 1 set x failure

Day Four - Chest and Triceps

  • Seated Cable Flyes: 2 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

  • Incline DB Press: 4 sets x 12-20 reps, tempo 2121
  • Machine Flat Press: 4 sets x 12-15 reps, tempo 2121
  • Seated Cable Flyes: 4 sets x 12-15 reps, tempo 1111
  • 90s rest

Tri-set:

  • Dips: 4 sets x 12 reps, tempo 2121
  • Close Grip Bench Press: 4 sets x 8 reps, tempo 2121
  • EZ Bar Skull Crusher: 4 sets x 12 reps, tempo 2121
  • 90s rest

Day Five - Quads and Calves

  • Leg Extension: 4 sets x 20 reps, tempo 1111, 30s rest

Tri-set:

  • Back Squat (partials): 4 sets x 15 reps, tempo 2121
  • Leg Press (partials): 4 sets x 15 reps, tempo 2121
  • Barbell Walking Lunges: 4 sets x 30 reps, tempo walk
  • 60s rest

Tri-set:

  • Single Leg Dumbbell Step Ups: 3 sets x 20 reps, tempo step
  • Dumbbell Bulgarian Split Squat: 3 sets x 20 reps, tempo 2121
  • Barbell Single Leg Posterior Lunge: 3 sets x 20 reps, tempo lunge
  • 60s rest
  • Seated Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
  • Single Leg Smith Machine Calf Raise: 3 sets x 20 reps, tempo 2312, 45s rest
  • Calf Raises: 3 sets x 20 reps, tempo 2312, 45s rest

Day Six - Repeat

Day Seven - Rest

Training and diet continue like this right up until the final week. In the final week pre-comp I will train with Phil as I am usually far too tired to train on my own at this point. Training will be more depletion work. The final leg workout will be around 5 days pre-comp. I will eat white fish and broccoli at every meal. A post-training shake is still utilised.

In the final week I will also manipulate sodium, water and vitamin C. Water loading will begin seven days pre-comp at 10 litres/day, finishing in 1 litre by midday the day before comp. Sodium will be dropped completely 3 - 4 days pre-comp. 10,000mg of Vitamin C is taken every day from seven days pre-comp.

This 12-week period of dieting saw me drop to 4.5% body fat (this was measured 4 days pre-comp) at a weight of 55kg.

Su Farrell's Facebook: Fanpage

Su Farrell's CutAndJacked.com: Interview

Part 2: Su Farrell's Figure Competition Prep: 12 weeks out

Part 1: Su Farrell's Figure Competition Prep: 16 weeks out

Pages

Subscribe To The CutAndJacked Newsletter

gmt banner_clean 1.jpg