Workouts

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

Posted 16 December 2012 by CutAndJacked.com

Workout Routine:


Jeremy Scott

Day 1

  • Back Squats: 4 Sets 8 - 10 Reps x 1 Drop Set 50%
  • Dumbbell Walking Lunges: 3 Sets x 8 - 10 Reps x 1 Drop set 50%
  • Glute Ham Raise: 3 sets x 8 - 10 Reps
  • Standing Calf Raises Single Leg: 4 sets x 8 - 10 Reps Per Leg

Day 2

  • Wide Grip Weighted Pull Ups: 4 x 8-10 Reps 1 Drop Set Bodyweight
  • Incline Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  • Flat Dumbbell Bench Press: 3 sets x 8 - 10 Reps
  • Standing Dumbbell Shoulder Press: 3 sets x 8 - 10 Reps
  • Single Arm Dumbbell Rows: 2 sets x 8 - 10 Reps
  • Barbell Bent Rows: 3 Sets x 8 - 10 Reps

Day 3 – Corrective/Core Day

Tissue and mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 4

  • Barbell Deadlifts: 4 sets x 8 - 10 reps x 1 Drop Set 50%
  • Dumbbell Split Squat: 3 sets x 8 - 10 reps x 1 Drop Set 50%
  • Dumbbell Step Ups: 3 sets x 8 - 10 Reps
  • Seated Calf Raises: 4 sets x 8 - 10 Reps
  • Bodyweight Squats: 4 sets x 25 Reps

Day 5

  • Weighted Chins: 2 sets x 8 - 10 reps x 1 Drop Set Bodyweight
  • Weighted Dips: 3 sets x 8 - 10 Reps x 1 Drop Set Bodyweight
  • Preacher Curl: 2 sets x 8 - 10 reps
  • Hammer Strength Chest Press: 3 sets x 8 - 10 Reps
  • Pallof Press: 3 sets x 12 reps
  • Dumbbell Pullovers: 2 sets x 8 - 10 Reps
  • Plyo-Push Ups: 3 Sets to Failure

Day 6 – Corrective Core Day

Tissue and Mobility work foam rolling entire body working on problem spots. Core training – numerous plank variations, stability ball rollouts, hanging leg raises, cable wood chops, ect.

Day 7 – OFF – Active rest and recovery –

Usually an easy hike around the AZ mountains, an easy bike ride for a few miles, walking my dog on an extended walk or just shooting hoops to get some sunshine.

My cardio typically is done on days 2 - 4 - 6 and is usually in sprint or circuit training fashion lasting no more then 20-30 minutes at the max and can be as little as 8-12 minutes based on the type of workout that is completed.

Each day also starts with some foam rolling usually between 5 - 15 minutes as well as a dynamic warm up based on the movement patterns for the day.

Interview with Jeremy Scott

Posted 11 December 2012 by Andreia Brazier

Abdominal Training


By Andreia Brazier

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I like to use the stability ball for variations, I always find new ways to keep challenging my abdominals.

I also use lots of cable exercises, hanging exercises, floor exercises, bench, etc...
Rep range varies a lot, sometimes 10,12,15 reps sometimes 25 to 50 reps.

I can do a circuit of exercises with 3 to 4 different variations, 10 reps of each from 4 to 8 sets! Depends on how I feel. My goal during training is the quality of the movement followed with the mental connection between the muscle that is working. I am a big believer in quality rather than quantity.

andreia_abs_scr3_.jpg

An example workout is as follows:

  • Hanging leg raises: 7 sets x 12 reps
  • Stability ball crunches: 7 sets x 15 reps
  • Bulgarian Bag Twist (pictured above): 60 Seconds  x 5 sets
  • Frontal Dynamic Plank on Stability Ball: 60 Seconds x 5 sets
  • Cable Multiplane Woodchops: 5 sets x 12 reps

Andreia Brazier

Posted 10 December 2012 by CutAndJacked.com

Workout Routine:


Melissa Le Man

Melissa_Le_Man_scr7_0.jpg

Monday

AM:
Fasted Cardio: Treadmill - 45mins

PM:
Legs

Barbell Squats: 10 reps x 10 sets

Leg Press (Wide foot position): 10 reps (Superset)
Barbell Walking Lunges: 20 steps x 5 sets

Stiff Leg Dead Lifts: 12 reps (Superset)
Lying Hamstring Curl: 15 reps x 5 sets

Leg Extension: 15 reps (superset)
Jump Squats: 20 reps x 5 sets

Tuesday

AM:
Fasted Cardio: Bike – 45mins

PM:
Shoulders & Calves

Seated Shoulder Press Machine: 10 reps x 5 Sets
Single Arm Dumbbell Arnold Press: 10 reps each arm (Dropset) x 5 sets

Standing Cable Shoulder Press: 10 reps (Superset)
Narrow Pushups: 10 reps x 5 sets

Dumbbell Lateral Raise (Dropset): 10 reps (Superset)
Cable Front Raise: 10 - 15 reps x 5 sets

Rear Delt Machine: 15 reps (Dropset) (Superset)
Seated Calf Raise Machine: 30 - 50 reps x 5 sets

Wednesday

AM:
Fasted Cardio: Bike – 45mins

PM:
Core + Bikram (90mins)

Thursday

AM:
Abs 15 mins and Cardio: Bike – 30mins

PM:
Arms (Triceps/Biceps)

Dips (Progressive Overload/Add weight on chain): 10 reps x 5 sets

Skull Crushers: 10 - 12 reps (Superset)
Close Grip Bench: 15 reps x 5 sets

Cable Tricep Push Down: 15 reps (Superset)
Tricep Rope Flare: 25 reps x 5 sets

Barbell Bicep Curl: 10 reps (Superset)
Cable Rope Bicep Curl: 15 reps x 5 sets

Friday

AM:
Fasted Cardio: Bike – 45mins

PM:
Back + Chest Circuit

Bent over T-Bar Row: 10 reps
Close Grip Chins: 10 reps
Seated Row: 15 reps
Underarm Grip Lat Pull Down: 10 reps
Incline Chest Press Machine: 10 reps
Cable Cross Overs: 15 Reps
Push Ups: 10 Reps
Rest 45 Seconds | Repeat 5 Times

Saturday

AM:
Abs 15 mins and Cardio: Incline Treadmill – 30mins

PM:
Rest

Sunday

AM:
Beach walk 45mins – soft sand.

Melissa Le Man interview: Cutandjacked.com/Melissa-Le-Man

Posted 20 October 2012 by cutAndJacked.com

Workout Routine:


Tyrone Ogedegbe

My workout routine takes up 4 days/week – with Wednesdays and Sundays off.
This workout routine is laid out from exercise to exercise according to how I would do it.

Monday; Shoulders –

  • 3 various shoulder press exercises *6 sets each of 10 reps
  • Using Free weight and Machine for all; Front Deltoids (8 sets of 10 reps), Side Deltoids (12 sets of 8-10 reps) and Rear Deltoids (10 sets of 10 reps)
  • *Bear in mind this is adjusted to suit my symmetrical construction – so adjust accordingly, doing more on weaker parts to get symmetrically even.

Tuesday; Legs –

  • Back Squats *4 sets of 10 reps – super set with Straight leg dead lift (hamstrings).
  • Quad Extensions; 5 sets of 18 reps, incorporating 10 fast (heavy weight) and 8 slow (Lighter weight)
  • Hamstring Machine; 12 sets of 8-10 reps
  • Calf leg raises; 10 sets each of 3 different angles, 10 reps each.
  • Front Squats (Quads) 5 sets of 10 reps
  • Leg Press; 5 sets 8-10 reps
  • Wednesday - *Off – Cardio Speed intervals (incline on Treadmill) – 20 minutes

Thursday; Back & Biceps –

  • Back - Wide grip pull ups (1set of 20 reps) Warm up
  • Lats; Wide grip Pull downs 6 Sets of 10 reps
  • Lower back; Dead-lifts; 5 sets of 8-10 Reps
  • Lats; Closed Grip Pull downs 5 sets of 10 reps
  • Lower back Pulls; Pull row machine; 4 sets 10 reps
  • Upper back pulls; Alternate Machine; 8 sets 10 reps
  • Biceps; Hammer curls, Wide and close grip – 4 sets each of 10 reps
  • Dumbbells; Hammer – 4 sets of 10 reps
  • Curl - 4 sets of 10 reps

Friday; Chest & Triceps

Chest;

  • Incline Press(upper chest) 4 sets of 10 reps
  • Flys(chest separation) using cables – 4 sets of 10 reps
  • Bench press; 4 sets of 10 reps
  • Decline bench(lower chest) 4 sets of 10 reps
  • Lower outer curve on chest; (Cables) 4 sets of 10 reps

Triceps;

  • Skull crushers (using hammer curls) Close and wide grip 4 sets of 10 reps
  • Triceps pull using cables – wide grip 4 sets of 10 reps
  • Close grip bench press 4 sets of 10reps

Saturday

Cardio; Cardio Speed intervals(incline on Treadmill) – 20 minutes

Interview with Tyrone Ogedegbe

Posted 26 October 2012 by CutAndJacked.com

Workout: Wheelchair


Bodybuilder Nick Scott

Monday - Back

Lat Pulldowns - Front: 3 - 4 Sets x 8 - 12 Reps
Close Grip: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Rows: 3 - 4 Sets x 8 - 12 Reps
Cable Rows: 3 - 4 Sets x 8 - 12 Reps

Tuesday - Chest

Smith Machine Bench Press: - 3 - 4 Sets x 8 - 12 Reps
Machine Incline Press: 3 - 4 Sets x 8 - 12 Reps
Cable Crossovers: 3 - 4 Sets x 8 -12 Reps
Dumbbell Pullover: 3 - 4 Sets x 8 - 12 Reps

Wednesday - OFF

 

Thursday - Shoulders & Traps

Seated Military Press: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Lat Raises: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Front Raises: 3 - 4 Sets x 8 - 12 Reps
Rear Delt Machine: 3 - 4 Sets x 8 - 12 Reps
Traps
Smith Machine Shrugs: 3 - 4 Sets x 8 - 12 Reps

Friday - Biceps & Triceps

Barbell Curls: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Alternating Curls: 3 - 4 Sets x 8 - 12 Reps
Dumbbell Hammer Curls: 3 - 4 Sets x 8 - 12 Reps
Cable Curls: 3 - 4 Sets x 8 - 12 Reps

Smith Machine Close Grip Bench Press: 3 - 4 Sets x 8 - 12 Reps
Straight Bar Pushdown (on Lat Machine): 3 - 4 Sets x 8 - 12 Reps
Skull Crushers: 3 - 4 Sets x 8 - 12 Reps
Rope Pushdown (on Lat Machine): 3 - 4 Sets x 8 - 12 Reps

Saturday - Quads & Abs

*I do not have feeling below the knees*

Leg Press: 3 - 4 Sets x 8 - 12 Reps
Leg Extension: 3 - 4 Sets x 8 - 12 Reps
Horizontal 1 Leg Press: 3 - 4 Sets x 8 - 12 Reps

High Pulley Crunches (Lat Pulldown): 3 - 4 Sets x 15 - 20 Reps
Machine Crunches: 3 - 4 Sets x 15 - 20 Reps
1 Arm Side High Pulley Crunches: 3 - 4 Sets x 15 - 20 Reps
Hanging Leg Raises: 3 - 4 Sets x 15 - 20 Reps

Sunday - OFF

Interview with Nick Scott: cutandjacked-interview-wheelchair-bodybuilder-nick-scott

Posted 14 September 2012 by CutAndJacked.com

Workout Routine:


Tavi Castro

Monday - Legs

  • Squat wide stance: 3 sets x 8 reps
  • Squat narrow stance: 3 sets x 8 reps
  • Stiff legged dead lift: 4 sets  x 8 reps
  • Leg press wide foot placement: 3 sets x 8 reps
  • Leg press narrow foot placement: 3 sets x 8 reps
  • Leg curl and leg extension high rep drop sets

Tuesday - Chest, Biceps

  • Flat bench press: 3 x 8 reps
  • Incline bench press: 3 x 8 reps
  • Dips 3 x drop set (dumbbell between legs drops just before failure)
  • Flat dumbbell press: 3 x 8 reps
  • Incline dumbbell press: 3 x 8 reps
  • Straight barbell curls: 3 x 12 reps
  • Heavy hammer curls: 3 x 12 reps
  • Cable curls: 3 x drop sets

Wednesday - Back, Traps

  • Deadlift: 3 sets x 8 reps
  • Bent over barbell rows: 3 sets x 8 reps
  • Bent over v bar rows: 3 sets x 8
  • Cable rows: 3 sets x dropset
  • Barbell shrug: 4 sets x 8 reps
  • Dumbbell shrug: 4 sets x 8 reps

Thursday - Shoulders, Triceps, Abs

  • Military press: 3 sets x 8 reps
  • Barbell up right rows: 3 sets x 8 reps
  • Side raises: 3 sets x dropset
  • Rear pec deck: 3 sets x dropset
  • Skull crushers: 3 sets x 12 reps
  • Cable tricep extension (infront of body): 3 sets x 12 reps
  • Over head cable tricep extension: 3 sets x 12 reps
  • Kneeling cable crunches: 3 sets x 12 reps
  • Standing cable crunches: 3 sets x 12 reps
  • Weight leg raises: 3 sets x 12 reps

Friday- Chest, Calves, HIIT

  • Incline dumbbell flys: 3 sets x 12 reps
  • Flat dumbbell flys: 3 sets x 12 reps
  • Incline cable flys: 3 sets x 12 reps
  • Pec deck: 3 sets x 12 reps
  • Calf raises (straight leg): 4 sets x drop set
  • Donkey calf raises (bent leg for soleus): 4 sets x drop set
  • 1:2 bike intervals for 20 minutes

Saturday - Back, Abs

  • Wide grip pull ups: 3 sets x 12 reps
  • Wide grip pull downs: 3 sets x 12 reps
  • Close grip pull downs: 3 sets x 12 reps
  • Machine pull downs: 3 x dropset
  • Crunches: 3 sets x 30 reps
  • Ab rows: 3 sets x 30 reps
  • Leg raises: 3 sets x 30 reps

Sunday - Rest

Interview with Tavi: CutAndJacked-Interview-Tavi-Castro

Posted 16 August 2012 by CutAndJacked.com

Workout Routine:


Fitness Model David Morin

Monday: Back

  • 30 min morning cardio afternoon weights.
  • Dumbbell Pullover superset with pullups: 4 sets 10 reps
  • Seated underhanded grip rows: 4 sets 15,10, 8, 6 reps working up in weight.
  • Narrow grip T-bar row: 3 sets 12, 10, 8 reps working up in weight.
  • Wide overhanded pulldowns behind the neck (carefully): 12, 10, 8 working up in weight.
  • Deadlift superset with cable pulldown. No numbers ...just burnouts to failure with moderate weight.

Tuesday: Legs

  • 30 min morning stretching with 20 min cardio. Early evening weights
  • Leg extensions super set with Hamstring curls: 4 sets light weight warm-ups.
  • Walking Lunges: Light weight for warming up 3 sets.
  • Squats Front or Back: 4 sets 15,12,10,8 working up in weight.
  • Pistols superset with air squats: 3 sets each leg 10 reps, 3 sets of air squats nice and slow 10 reps.
  • Leg extension and hamstring curls super dropset burnout to failure.

Wednesday: Abs, back, chest

Morning: Abs, consisting of hanging leg raises, wood chops, and planks with 20 min cardio in the am.

Afternoon:

  • Lat pull downs: 3 set, 15, 12, 10 reps
  • Deadlifts: 3 sets, 15, 12, 10 reps
  • Rope gripped seated rows: 3 sets 15, 12, 10 reps
  • Muscle ups: As many as I can do 3 sets
  • Cable flys: 3 sets 15, 12, 10 reps
  • Incline Dumbbell press: 3 sets 12, 10, 8 reps
  • Flat bench: 3 sets 12, 10, 8 reps
  • Reverse grip decline smith bench super set with pushups: 3 sets to failure
  • Peck deck drop set to failure.

Thursday: Cardio

  • 30 min morning cardio 20 min martial arts stretching.

Friday: Shoulders, arms

  • Machine lateral raises: 3 sets 15, 12, 10 reps
  • Cable front raises super set with rear delt flys: 3 sets 12, 10, 8 reps
  • Upright rows super set with Dumbbell raises: 3 sets 12, 10, 8 reps
  • Smith Machine shrugs: 3 sets 12, 10, 8 reps
  • Preacher superset with skull crushers: 3 sets 12, 10, 8 reps
  • Supermans superset with dips: 3 sets, 12, 10, 8 reps

Saturday: Cardio

Every other saturday I do a crossfit W.O.D. Consisting of compound
movements and running, jump rope etc.

Sunday: Rest

Rest and eat!!!

David Morin Interview

Posted 08 August 2012 by CutAndJacked.com

Workout Routine:


Kimberly De Jesus Alfonso

My Workout Routine (for competition)

Monday (Biceps/Triceps/Glutes)

  • Bicep Curls with barbell: 3 sets x 10 to 12 reps
  • Cable Bent Over Triceps Extension: 3 sets x 12 reps
  • Hammer Curl 3 sets x 10 to 12 reps
  • Single Arm Dumbbell Triceps: 3 x 12
  • Concentration Curl: 3 x 10 to 12
  • Cable Triceps Push-Downs: 3 x 12
  • Reverse Grip Curl: 3 x 10 to 12
  • Bench Dips: 3 x 8 to 10
  • Deadlifts: 4 x 12 to 15
  • Cable Kick Backs: 4 x 15
  • Glute Bridge: 4 x 20

Tuesday (Legs)

*Super Set Deep Squats: 5 x 15
Dumbbell Walking Lunges

*Super Set Dumbbell Sumo Squats: 4 x15
Single Leg Lunges
Dumbbell Side Lunges

Wednesday (Plyometrics & Taekwondo)

*Box Jumps from a Bench: 5 x 20
Super set with Back Kicks: 5 x 15

*Medicine Ball Front Chop: 5 x 25
Super set with Roundhouse Kick: 5 x 15

*Taekwondo Punch to the Chest: 4 x 50

Thursday (Back & Chest)

  • Pull-ups: 3 x 10 to 12
  • Push-ups: 3 x 20 to 25
  • Barbell Bent Over Row: 3 x 12 to 15
  • Barbell Flat Bench Press: 3 x 12
  • Dumbbell One Arm Row: 3 x 12
  • Dumbbell Decline Fly: 3 x 12
  • Standing Cable Pullover: 3 x 12
  • Dumbbell Incline Bench Press: 3 x12

Friday (Legs)

*Super Set Jump Squats: 5 x 15
Unilateral Deadlifts

*Super Set Cable Offset Squats: 4 x15
Walking Lunges
Cable Split Squat

Saturday (Cardio)

1 hr or more bike ride outdoors

Sunday = Rest Day

 

*I do cardio 6 times per week, 3 days 30 minutes, 3 days 45 minutes. I do abs 3 to 4 times per week.

Interview with Kimberly: CutAndJacked-Interview-Kimberly-De-Jesus-Alfonso

Posted 04 August 2012 by CutAndJacked.com

Workout Routine:


Megan Donnelson Jensen

Monday: Chest & Biceps

  • Flat Barbell Bench Press: 4 sets x 8 reps
  • Incline Dumbell Bench Press: 4 sets x 8 reps
  • Pec Deck Chest Fly: 4 sets x 10 reps
  • Pushups: 4 sets x 20 reps – superset with - Dumbell Hammer Curls: 4 sets x 8 reps
  • Straight Bar Curls: 4 sets x 10 reps (Drop-set last set 10, 10, 10)
  • EZ Bar Curls on Cable: 4 sets x 10 reps
  • Dumbell Concentration Curls: 4 sets x 10 reps

Tuesday: Legs

  • Barbell Squats: 4 sets x 10 reps - superset with -
    Barbell Straight Legged Deadlifts: 4 sets x 15 reps
  • Leg Press: (close-stance to focus on outer quad) 5 sets x 12 reps
  • One - Legged Squats on Smith Machine: 3 sets x 10 reps (each leg) –
    superset with - Jump Squats: 3 sets x 30 reps
  • Leg Extensions: 5 sets x 8 reps – superset with - Lying Hamstring Curls: 5 sets x 8 reps
  • Walking Lunges: (bodyweight) 2 sets x 100 reps

 

Wednesday: Off

 

Thursday: Shoulders & Triceps

  • DB Shoulder Press: 4 sets x 8 reps (Drop - set last set 8, 8, 8)
  • Barbell Upright Rows: 4 sets x 10 reps
  • DB Lateral Raises: 4 sets x 10 reps (Drop-set last set 10, 10, 10)
  • DB Rear Delt Fly: 4 sets x 12 reps – superset with -
    Front raises with a plate: 4 sets x 10 reps
  • Rear Delts on Pec Deck: 3 sets x 15 reps
  • Skull Crushers: 4 sets x 10 reps
  • “V” Bar Pressdowns on Cable: 4x8 (Drop-set last set 8, 8, 8)
  • Tricep Kickbacks on Cable: 4 sets x 10 reps -
    superset with - Tricep pushups: 4 sets x 20 reps

Friday: Back & Abs

  • T-Bar Row: 4 x 8
  • Underhand Seated Row: 4 sets x 8 reps - superset with -
    Rear Delt/Upper Back Rope Pulls on Cable: 4 sets x 10 reps
  • Seated Close-Grip Pulldowns: 4 sets x 8 reps (Drop-set last set 8, 8, 8)
  • DB Rows: 4 sets x 10 reps
  • Pull - ups: to Failure (4 sets)
  • ABS – (Do the following exercises as a giant set, rest 1 minute and repeat for a total of 3 sets)
  • Medicine Ball Twists: on Mat 3 sets x 30 reps
  • Leg Raises: 3 sets x 20 reps
  • Bicycles: 3 sets x 30 reps

Cardio – The amount of cardio I do will vary based on my goals. When I am in prep for competition or just trying to lean out, my cardio can range anywhere from 40-80 minutes a day, 4 - 5 days a week. When I am not in prep, I try to keep my cardio to a minimum so I can focus more on maximizing muscle gains. At that time, I typically only do around 30 minutes, 3 days a week.

Here is one of my favorite HIIT (High Intensity Interval Training) workouts:

  • 5 minute warm-up jog
  • 10 (20-second) sprints + 30 Bodyweight Squats at the end of each sprint. Rest 30 seconds’ in-between sprints. If I’m not doing my sprints in the sand, I do them uphill to make them more challenging!
  • 2 minutes of walking lunges
  • 30 “Box-jumps” (I do these on a park bench outside) –superset with- 30 step-up on the same bench (15 each leg). Rest 30 seconds and repeat for a total of 3 sets.
  • Shuffle-squats (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
  • Side Lunges (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
  • 100 High-Knees
  • Cool-down jog/walk

Interview with Megan: Cutandjacked.com/CutAndJacked-Interview-Megan-Donnelson-Jensen

Posted 20 July 2012 by CutAndJacked.com

Workout Routine:


Chris Harnell

Day 1: Quads/Calves

  • Warmup Stationery bike: 20min
  • Leg press: 3 x 15 reps, 2 x drop set to failure
  • Leg curl and seated leg press: superset 3 sets
  • Calves standing press: 4 sets x 15 reps
  • Seated press: 4 x 15 - 8 reps
  • Donkey raises 4 sets x 10 - 8 reps

Day 2: Chest/Biceps

  • Bench press: 4 sets x 15 reps
  • Incline bench dumbbells: 4 sets x15 reps
  • Cable cross superset pushups: 4 sets x failure
  • Biceps barbell curl: 5 sets x 10 reps
  • Rope curl: 4 x 10
  • Seated dumbbell curl: 4 x 15

 

Day 3: Rest

 

Day 4: Shoulders/Triceps

  • Military press: 4x15 anterior delts
  • Seated flyes for exterior delts: 4 x 10
  • Cable cross for posterior delts: 4 x 15
  • Tricep press Z-bar: 5 x 10
  • Tricep pushdowns inverted: 4 x 10
  • Tricep rope pushdowns: 5 x failure
  • Tricep dumbbell press: 4 x 10

Day 5: Hamstrings/Calves

  • Seated leg curl: 5 sets x 15 - 8
  • Leg curl 5 sets: x 15 - 8
  • Lunge walks: 10 - 15 meters 4 sets
  • Calves (see day1)

Day 6: Back

  • Chin-ups: 6 sets - failure
  • Lat-pull narrow grip: 4 x 15
  • Seated row wide bar: 4 x 15
  • Dead lifts: 4 x 15 - 8

Day 7: Rest

I do cardio 5 - 6 times a week on-season,
off-season I don’t do any cardio work at all.

Click to view Chris Harnell Interview with CutAndJacked.com

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