Workouts

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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

Posted 04 July 2012 by CutAndJacked.com

Workout Routine:


Lydia Rees

Monday Legs:

  • Squats deep and heavy 5 sets 10 reps
  • Lying led Curls 5 sets 8 – 10 sets
  • Walking Lunges 40 lunges
  • Straight leg Deadlifts 4 sets 10 – 12 reps

Tuesday Shoulders/Chest/ Triceps

  • Side Lateral Raises 4 sets 12 reps
  • Front Raises 4 sets 12 reps
  • Bar Bell raises 3 sets 12 reps
  • Reverse Pec Dec 3 sets 12 reps
  • Chest Incline Chest Press 4 sets 12 reps,
  • Triceps Triangle Push down – 4 sets

Wednesday: Off

 

Thursday Back/Calves/Biceps

  • Lat pull down 4 sets 12 reps
  • Wide Grip Pull up 3 sets 12 reps
  • Over hand Barbell rows 4 sets of 12
  • One arm Dumbbell rows 3 sets of 12
  • Standing Calf raises 7 sets of 21 reps
  • Biceps 4 sets of 8-10 reps

Friday Legs :

  • Kettlebell Swings 4 sets of 25
  • Romanian Deadlifts 4 sets of 8-10 reps
  • Step ups 3 sets with dumbbells 20 on each leg
  • Reverse Hack Squat 3 sets of 12 reps

Saturday: Off

Sunday: Off

I go as heavy as I can without compromising my form.

I train minimal arms, as they are quite developed, so with the bikini look, I need to make sure they do not look too over trained.

I do 20 minutes HIIT on the treadmill after each session, on my non-weight training days I do a 45-minute walk outside or Plyometrics.

Lydia Rees interview with CutAndJacked.com

Posted 04 June 2012 by CutAndJacked.com

Workout Routine:


Marc Megna

Day 1: Chest/Back/Abs

  • Flat Bench 2×12, 2×10, and 2×8
  • DB Floor Press 4 sets x 8-10 reps
  • Incline Dumbbell Press 4 sets x 8-10 reps
  • Standing Cable Flyes 4 sets x 12 reps
  • Elevated TRX Pushup Feet on Swiss ball
  • Towel Pull-ups 3 sets x 12 reps
  • Lat Pulldowns 4 sets x 10-12 reps
  • Hammer Row 4 sets x 10-12 reps
  • Dumbbell Rows 3 sets x 10 reps
  • Reverse Hypers 3 sets x 12 reps
  • Hanging Leg Raises 4 sets x 12 reps
  • Hanging Windshield Wipers 3 sets x 20 reps

Day 2: Legs/Shoulders

  • Front Squats 4 sets x 10 reps
  • Overhead Snatch Grip Lunges 3 sets x 10 reps
  • Reverse or Forward Lunges 4×10
  • Single Leg Deadlift 3 sets x 12 reps
  • Glute and Hamstring Raise 3 sets x 12 reps
  • Military Press 4 sets x 10 reps
  • Plate Front Raise 3 sets x 20 reps
  • Lateral Raises 3 sets x 12 reps
  • Upright Rows 3 sets x 12 reps
  • Rear Delt Flyes 3 sets x 12 reps
  • Barbell Shrugs 4 sets x 15 reps

Day 3: Biceps/Triceps

  • Straight Bar Curls 4 sets x 12 reps (rest pause, 10 to 15 more)
  • Close Grip Curl Bar 4×10-12
  • Dumbell Hammer Curls3 sets x 8-12 reps
  • Towel Kettle Bell Curls 3 sets x 8-12 reps
  • Weighted dips (I try to go as heavy as possible) 4×10-12 reps
  • Close-grip Bench Press 3 sets x 8-10 reps
  • Dumbell Tricep Extensions 3 sets x 10-12 reps
  • Bodyweight Tricep Press
  • Band Tricep Pushdowns 100 reps in 3 sets or less

Day 4: Sprint Work/Conditioning

  • Sprint warm up
  • Sprint mechanics (I learned this stuff at the
    performance center where I work. Great stuff)
  • Build ups (Using each phase of sprint mechanics to increase speeds)
  • Gears (Alternating speeds at 15 yard increments)

Day 5: TRX Suspension Training Circuit & Abs

Perform as many sets of 10 reps you can in 10 minutes.

  • TRX Single Leg Squat (perform on each leg)
  • TRX Inverted Row
  • TRX Chest Press
  • TRX Circuit 2: Perform as many sets of 10 reps you can in 10 minutes.
  • TRX Suspended Lunge (perform on each leg)
  • TRX Atomic Push-Up
  • TRX Power Pull
  • Perform as many sets of 10 reps you can in 10 minutes.
  • TRX Rear delt T
  • TRX Rear Y, Face Pull, W
  • TRX Body Weight Tricep Press
  • TRX Bicep Curl
  • Perform 4 rounds or 15 reps each.
  • TRX Ab Pike
  • TRX Alternating Knee Tuck
  • TRX Overhead Hip Tilt
  • TRX Side Plank Lift (R and L)
  • TRX Ab Pike Alternating Knee Swing
  • TRX Side Plank Lifts Right and Left
  • TRX Overhead Hip Tilt Right and Left
  • Reverse Decline Sit-ups 3 sets x 12 reps
  • Straight Bar Roll-outs 4 sets x 12 reps
  • Weighted Sit-ups

Day 6: Rest

Hard to do but I do place a great deal of significance in proper recovery. After all you don’t get your best results in the gym you get them with proper recovery.

Checkout more info on Marc Megna here: www.cutandjacked.com/CutAndJacked-Interview-Marc-Megna

Posted 12 May 2012 by CutAndJacked.com

Workout Routine:


Lazar Angelov

1st Day: Chest/Abs

  • Flat Bench: 4 Sets × 8 Reps
  • Incline Bench: 4 Sets × 8 
  • Decline Bench: 4 Sets × 8 
  • Pullovers: 4 Sets × 12 
  • Hammer Press: 3 Sets × 12 
  • Dips: 3 Sets × 12 
  • Weighted Sit Ups: 4 Sets x failure
  • Hanging Leg Raises: - 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

  • Bent Over Row: 4 Sets × 8 Reps
  • Deadlift: 4 Sets × 8
  • Pulldowns: 4 Sets × 12
  • Pull Ups: 4 Sets × 12
  • Cable Row: 4 Sets × 12
  • Shrugs: 6 Sets × 10
  • Standing wrist curl behind back: 4 Sets x failure
  • Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

  • Military Press Behind The Neck: 3 Sets × 8 Reps
  • Machine Press: 4 Sets × 8
  • Lateral Raises: 4 Sets x 10
  • Weight Plate Front Raises: 4 Sets ×10
  • Front Raise: 4 Sets × 10
  • Reverse Pec Deck: 4 Sets × 10
  • Reverse Fly’s (on incline bench): 4 Sets × 12
  • Weighted Sit Ups: 4 Sets x failure
  • Hanging Leg Raise: 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

  • Close Grip Bench Press: 4 Sets × 8 Reps
  • Tricep Pushdowns: 4 Sets × 8
  • EZ Bar Skullcrusher: 4 Sets × 10
  • Cable Kickback: 4 Sets × 12
  • EZ Bar Curl: 4 Sets × 8
  • Wide Grip Curl: 4 Sets × 8
  • Hammer Curl: 4 Sets × 8 Reps (each hand)
  • Concentration Curl: 4 Sets × 12 
  • Standing wrist curl behind back: 4 Sets x failure
  • Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

  • Squats: 4 Sets × 12 Reps
  • Squat (to bench): 4 Sets × 12
  • Bulgarian Squat: 4 Sets × 12
  • Quad Extensions: 4 Sets × 16
  • Stiff Leg Deadlift: 4 Sets × 12
  • Leg Curls: 4 Sets × 16
  • Glute Kickbacks: 4 Sets × 20
  • Calf Machine Raises: 4 Sets × 20
  • Seated Calf Raises: 4 Sets × 20
  • Leg Press Calf Raises: 4 Sets × 20
  • Weighted Sit ups: 4 Sets x failure
  • Air bike: 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Barbell Twists: 4 Sets x failure

Interview with Lazar: Cutandjacked.com/Interview-Lazar-Angelov

Posted 06 May 2012 by CutAndJacked.com

Detailed Workout Routine


By Mike Raso

CHEST WORKOUT

1. Triple Set - 4 Sets

  • Incline Dumbell Press (20 degree angle on bench)- 6-10reps
  • Moderate Weight DB Incline Flyes – 15reps
  • Incline pushups (hands resting on corner of head of the bench) 15reps

2. Super Set - 4 Sets

  • Weighted Dips - 10-15reps
  • Pushups - 20reps (hands create diamond infront of you)

3. Single Arm DB Flat Bench PRESS SUPERSET with Regular DB FLAT DB Bench Press - 4 Sets 10 reps each

4. Pec - Deck machine 3 sets of 15 reps SUPERSET with Decline pushups-rest feet on bench of pec - deck, drop and hit the pushups(within shoulder width)

5. Cable Tower Tripe Set

  • Cables Flyes from top pulley- lean forward- stretch out infront of you
  • On knees, Cables Flyes from top pulley BUT this time bring handles down towards midsection STRAIGHT DOWN FLYES is the movement
  • From Bottom Pulley- bring cable handles up towards upper chest - keep arms tight

BACK WORKOUT

1. 3 Sets X 10 Reps - Lat Pulldowns Burnout with Lat pulldowns again (cut weight in half, 10 more)

2. 3 Sets X 12 - Failure Reps - Close Grip Pullups

3. 3 Sets X 20 Reps - Deadlifts - Concentrate on contraction at the top of movement - try your best to keep weight from hitting the ground, this will keep tension applied.

4. 3 Sets X 15 Reps - Under Hand Barbell Rows - hold and contract at top for 2 seconds

5. 3 Sets X 12 Reps - Lat Pulldown Machine Under Hand Grip Wider the Shoulder Grip - Hold for 2 second count at bottom movement

6. 3 Sets X 15 Reps - Under Hand Close Grip Lat Pulldown - Target lower lats - hold bar once it reaches chest for a tight contraction

7. 3 SetsX12Reps - Close Grip T-Bar Pulldown

8. 3 Sets X 10 Behind Neck Pulldown - use a lighter weight to contract these muscles, be careful with neck positioning.

9. 3 Sets X 10 Reps - Cable Rows - one arm at time

10. Wide Grip Pullups- 3 Sets X Failure

SHOULDER WORKOUT

1. Dumbell Side Later Raises Superset with Rear Delts Reverse Raises (Lie chest down on incline bench)
3 Sets X 12 Each

2. Arnold Press Superset with DB Hammer Grip Front Raises (raises DB with hammer grip across your body, almost like a hammer curl but keep your arm tight) 3 Sets X 15 for Arnold Press + 3 Sets x 12 Hammer Raise

3. Cable Side Lateral Raise with pulley behind back Superset with Cable Upright Rows
3 Sets X 12 for Lateral Raise + 3 Sets X 20 Upright Rows

4. Rear Delt Flyes on Cable station Superset with Plate Twists (Hold out plate in front on you like a steering wheel, rotate left to right)
3 Sets X 15 for Arnold Press + 3 Sets x 30 Seconds for Twists

5. Leverage Shoulder press machine Superset with Bent Over Dumbbell Rear Delt Raise With Head On Bench
3 Sets X 12 for Shoulder Press + 3 Sets x 15 Rear Delt Raise

6. Plate Raises 3 Sets Until Failure

TRICEPS/BICEPS WORKOUT

TRICEPS

· Warmup - 2 Sets X 20 CABLE PUSHDOWN

1. Cable Pushdowns - 4 sets – 15/12/10/8 *Split rope at bottom of movement*

2. Close Grip Bench - 4 Sets- 12/10/8/6 *Keep arms close to side of your body*

3. Overhead D/B Extension Superset With D/B Kickbacks- --3 sets 12 each

4. Cable Extension Overhead --- 3 sets of 15 to failure *Split rope at top of movement, cable pulley from top of station*

BICEPS

· Warmup - 2 Sets X 20 Empty Bar Barbell curls

5. Big BAR Curls --- 5 sets – 12/10/8/6/6 *USE THE BIG BARBELL YOU BENCH WITH FOR MAX RESULTS*

6. Seated Hammer Curls --- 4 Sets- 10/10/10/10 *Elbow tight to your body*

7. Incline seated Curls with D/B - --3 sets of 12

8. Kneeling Cable Curls 3 sets of 20 to failure *Position handles on cable tower at the top of the station, position yourself on your knees and curl the handles towards your chin. Hold & squeeze at bottom of this movement to contract a bicep peak*

LEGS WORKOUT

1. Squats- 5 Sets
Rep Range- 15/12/10/8/8

2. Hack Squats- 3 Sets SUPERSET W/Squat Jumps on Platform- (start in squat position-jump onto platform, jump backwards into starting position)
Rep Range- 10/10/10

3. Step Ups With DBs in hand or Flat Bar across back onto bench or platform, alternating legs- 3 Sets, Rep Range 10 per leg or 90 seconds duration

4. Leg Extensions Two Legs SUPERSET With Leg Curls [Two Legs]-3 Sets
Rep Range- 12/12/12

5. Leg Extensions One leg SUPERSET with Leg Curls [One Leg] - 3 Sets
Rep Range – 12/12/12

6. Sumo Deadlifts (Feet angled 45 degrees creating V shape) 3 Sets
Rep Range - 15

ABS WORKOUT

This is a full workout, 45min AB routine that targets hitting the abdominals from all areas, lower/side and top region. Concentration is focused on lower abdominals (the top region is always being hit in process).

If you are using weight and progressively adding per set then reps should be 10-12, when not using weight rep ranges switches to 25-30 reps. Rest time between sets also changes, when weight is involved allow yourself 30-40 seconds between sets like any other body part. With no weight, minimal rest between sets is needed.

1. 4 SETS - Hanging Knee Raises, curling hip-knees should be above chest level close to face
Super Set with Side Oblique Exercise

Exercise video:

2. 4 SETS- Leg Raise from bench or ground (If you are doing off ground drop pulley station to bottom level and attach ankle straps)

Exercise Video:

Super Set with Cable Crunch Down from Top Pulley Station

3. 4 SETS - Lying Leg Raises off ground- raise legs until your lower back raises off ground
SUPERSET- Medicine ball Twists off Decline Bench- 20 Reps aside

4. 3 Sets of AB Wheel Roll outs- (can use straight bar)- Reps 20
Superset – Mountain Climbers in air, hold yourself up on DIP station and start running with your feet suspended in the air

5. 3 SETS Knee raises from ground- lie on ground and grab medicine ball between your feet- bring your knees towards your chest- 15-20 REPS
SUPERSET with Lower Back Extensions- Concentration- mind/muscle connection to contract lower back and abs
TRIPLE SET- 1 Minute Planks

Interview with Mike Raso here: CutAndJacked-Interview-Mike-Raso


Posted 10 May 2012 by CutAndJacked.com

Workout Routine:


Rosie Chee

MONDAY

HIIT Run:

  •   4 min jogging
  •   24 x 20 sprint/10 sec easy
  • 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):

SuperSet A:

  • Behind-the-neck Barbell Military Press 4 sets x 12, 10, 8, 8
  • Skip 4 x 100 revolutions

SuperSet B:

  • Rear Delt Flyes 2 sets x 15
  • Skip 2 sets x 100 revolutions

SuperSet C:

  • Barbell Military Press 4  sets x 12, 10, 10, 8
  • Skip 4 x 100 revolutions

SuperSet D:

  • Plate Hammer Raises 2 x 15
  • Skip 2  sets x 100 revolutions

SuperSet E:

  • Single-Arm DB Lateral Raises 4 sets x 12 per side
  • Skip 4 sets x 100 revolutions

SuperSet F:

  • Plate Lateral Raises 2 sets x 15
  • Skip 2 x 100 revolutions

SuperSet G:

  • Stiff-Legged Barbell Deadlifts (on bench, reaching down 6 inches with the barbell) 4 sets x 12
  • Skip 4 sets x 100 revolutions

SuperSet H:

  • Swissball Leg Curls 2 sets x 15
  • Skip 2 sets x 100 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 110 -113 rpm
  • Stretch 20 min

TUESDAY

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):

TriSet A:

  • Close-Grip BB Bicep Curls 4 sets x 8 reps
  • Dips 4 sets x 8 reps
  • Skip 4 sets x 100 revolutions

TriSet B:

  • Incline Dumbell Bicep Curls 4 sets x 12, 12, 12, 10
  • V-Bar Tricep Push-Down 4 sets x 10, 8, 8, 7
  • Skip 4 sets x 100 revolutions

TriSet C:

  • Dumbell Zottoman Curls 4 sets x 12
  • Standing DB French Press 4 sets x 6
  • Skip 4 sets x 100 revolutions

TriSet D:

  • Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 sets x 15
  • Ab Rollout 4 sets x 15
  • Plank 4 sets x 1 min

Post-Weights Cardio:

  • Recline Bike 20 min @ 104 -108 rpm
  • Stretch 31 min

WEDNESDAY

HIIT Run:

  • 4 min jogging
  • 24 x 20 sprint/10 sec easy
  • 4 min jogging
  • Stretch 22 min

THURSDAY

  • Skip x 1,500 revolutions

Back/Chest (30 sec recovery between trisets):

TriSet A:

  • Single-Arm Bent Over Dumbell Rows 6  sets x 8 per side
  • Push-Ups (feet on bench, hands on DB) 6 sets x 8
  • Skip 6 sets x 100 revolutions

TriSet B -

  • Supinated Bent Over barbell Rows 4 sets x 6
  • Incline BB Bench Press 4 sets x 8
  • Skip 4 sets x 100 revolutions

TriSet C -

  • Neutral Grip Seated Row (each hand with individual handle) 4 sets x 12
  • Cable CrossOvers 4 sets x 12
  • Skip 4 sets x 100 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 102-104 rpm
  • Stretch 29 min

FRIDAY

HIIT Run:

  • 4 min jogging
  • 12 sets x 20 sec sprint/10 sec easy
  • 10 min jogging

Full-Body (30 sec recovery between trisets/skipping):

TriSet A:

  • Rope Crunches 3 sets x 15
  • Reverse Curls (on floor) 3 sets x 10
  • Ab Rollout 3 sets x 15
  • Skip x 300 revolutions

TriSet B:

  • Dumbell Bicep Curls 3 x 21s
  • Dumbell Hammer Curls 3 x 10
  • Alternate Dumbell Hammer Bicep Curls 3 x 15 per side
  • Skip x 300 revolutions

TriSet C:

  • Rear Flyes 3 sets x 10
  • Plate Lateral Raises 3 sets x 15
  • Plate Hammer Raises 3 sets x 10
  • Skip x 300 revolutions

TriSet D:

  • Neutral Grip Seated Row (each hand with individual handle) 3 x 10
  • Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
  • Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
  • Skip x 300 revolutions

Post-Weights Cardio:

  • Recline Bike 20 min @ 102-104 rpm
  • Stretch 20 min

SATURDAY

  • Run 7 miles @ 4.9 min/mile pace
  • Stretch 20 min

Sunday - DAY OFF

Full interview with Rosie here: Cutandjacked.com/Interview-Rosie-Chee

You can see my daily training in my online Fitness Journal, The Female Terminator Chronicles here: rosiechee-terminator-blogspot.com

Posted 17 April 2012 by CutAndJacked.com

Workout Routine:


Margret Gnarr

Mondays/Legs and Glutes

Squats (Deep) 8 - 12 reps x 4 sets
Cable Kickbacks 8 - 12 reps x 4 sets
Buttblaster (Smith) 8 - 12 reps x 4 sets
Legpress 15 reps x 4 sets

SUPERSET 8 - 12 reps x 4 sets
Leg extension
Leg curls

Kickbacks (All the way up and half way up) 10 reps x 4 sets

Tuesday/Back and abs

Pullups with assistance 8 - 12 reps x 4 sets
Lat Pulldown wide grip 8 - 12 reps x 4 sets
Pulldown close grip 8 - 12 reps x 4 sets
seated cable row 8 - 12 reps x 4 sets
T-bar row 8 - 12 reps x 4 sets
straight arm pulldown 8 - 12 reps x 4 sets

SUPERSET 15 reps x 4
Cable crunches
Hyperextensions

sit ups in declined bench 15 reps x 4 sets
sit ups with medicine ball (slowly down) 10 reps x 4 sets

Wednesday/Plyometrics and hamstrings

Plyo Box jumping:
Jump without a running start 5 x 2, 3 x 2, 1 x 2
Jump without a running start from a bench 5 x 2,3 x 2,1 x 2
jump on one foot without a running start 5 x 2, 3 x 2,1 x 2
Explosive box jumping between boxes (2 - 3 boxes) 5 x 4

Hamstring Hyperextensions 15 x 4 sets
Light Stiffed leg deadlift 15x4 sets
Leg curls 8 - 12 x 4 sets

Thursday/shoulders and hands

Side lateral raise 10 reps x 4 sets
Seated dumbbell press 10 reps x 4 sets
Cable row rear-delt rows 10 reps x 4 sets
lever shoulder press 10 x 4 sets

Superset 10 reps x 4
Bicep curl
tricep kickback

Superset 10 reps x 4 sets
Cable curl
bench dips

Superset 10 reps x 4 sets
Preacher curl
bench press

Scull crusher 10 reps x 4 sets
concentration Curl 10 reps x 4 sets

Friday /Glutes/Calfs/Abs

Superset 4x

Lunges 10 each leg
Squats (deep) 10 reps

Cable kickbacks 10 reps x 4 sets
Legpress 20 reps x 4 sets

Calf raise 15 reps x 4 sets

Ab roller 10 reps x 4 sets
Crunches 10 reps x 4 sets
Leg raises 20 reps x 4 sets

Kettlebell swing 20 reps x 4 sets

Saturday/Stretching and light upper body

12:00 Stretching class at my gym

Bench-press 10 reps x 3 sets
Pushups 10 reps x 3 sets
Military shoulderpress 10 reps x 3 sets
Upright cable row 10 reps x 3 sets

Bench-press (Tricep) 10 reps x 3 sets
Scullcrusher 10 reps x 3 sets
Crossbody hammer curl 10 reps x 3 sets
Cable curl 10 reps x 3 sets

Sunday/ REST!!!

Rest

Interview with Margret Gnarr

Posted 14 April 2012 by CutAndJacked.com

Workout Routine:


Simon George

Monday – chest and triceps

  • Flat bench press 4 sets, 3 – 8 reps
  • Incline bench press 4 sets 6 – 12 reps
  • Decline dumbbell press 4 sets 8 – 15 reps
  • Cable flys 4 sets 20 – 30 reps
  • Tricep skull crushers 5 sets till failure
  • Weighted tricep dips 4 sets till failure
  • Tricep cable pushdowns 3 sets 15 – 25 reps

Tuesday – back and biceps

  • Lateral pulldown – 5 sets 12 – 15 reps
  • T – Bar rows – 5 sets 4 – 8 reps
  • Seated rows – 3 sets 8 – 12 reps
  • Wide grip pull ups – 3 sets till failure
  • Bicep preacher curls – 5 sets, 4 of the sets 6 – 8 reps, 1 set till failure
  • Dumbbell hammer curls – 3 sets 6 – 12 reps

Wednesday – Quads and abs

  • Squats – 5 sets 4 – 12 reps
  • Leg press – 4 sets 6 – 8 reps
  • Quad extensions 5 sets 15 – 20 reps
  • Leg raises 4 sets till failure
  • Crunches 3 sets till failure
  • Decline sit ups 3 sets till failure

Thursday – Hamstrings and calves

  • Wide stance squats 5 sets 8 – 12 reps
  • Hamstring curls 4 sets 6 – 10 reps
  • Hamstring push downs 4 sets 6 – 10 reps
  • Deadlifts 3 sets 6 – 8 reps
  • Seated calve raises 5 sets 12 – 20 reps
  • Standing calve raises 5 sets till failure

Friday – Shoulders and abs

  • Dumbbell shoulder press 4 sets, 3 -8 reps
  • Cleaning presses 3 sets, 4 – 8 reps
  • Lateral raises 5 sets, 8 – 15 reps
  • Rear delt flys 5 sets, 15 – 25 reps
  • Crunches 3 sets, 15 – 20 reps
  • ‘Rocky’ body raises – 3 sets till failure
  • Hanging leg raises – 3 sets 15 – 20 reps

Saturday – Arms and traps

  • Straight bar bicep curls – 4 sets, 6 – 10 reps
  • Twisting seated dumbbell curls 3 sets, 10 – 12 reps
  • Close grip bicep pull ups 3 sets till failure
  • My very own patented hammer bar skull crushers 4 sets, 12 – 15 reps
  • One arm cable pushdowns – 3 sets, 12 -15 reps
  • Hammer push downs – 4 sets, 12 – 20 reps
  • Shrugs – 10 sets, 10 reps with a minute rest in between (German volume training)

Sunday – rest day

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