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Home Training Workouts AJ Ellison Workout

AJ Ellison Workout



AJ Ellison Workout



MONDAY


Legs:


Box squats 8 sets of 10.  60 sec. or less recovery. 


Deadlift 4 sets of 10. 60 sec. or less recovery.


Leg press 4 sets of 12. 60 sec. or less recovery.


Walking lunges 4 sets of 30.  60 sec. or less recovery. 


Standing calf raises 8 sets of 15-20 reps.  60 sec. or less recovery.


Seated calf raises 8 sets of 15-20 reps.  60 sec. or less recovery. 




 


TUESDAY


Chest:


Incline db press, superset with incline fly 8sets of 10 reps each exercise.  60 sec. or less recovery.


Smith machine incline press 4 sets of 12.  60 sec. or less recovery.


Smith machine decline press 4 sets of 12.  60 sec. or less recovery.


Cable flyes 4 sets of 15.  60 sec. or less recovery. 


 

Abs:  

30-45 min of circuit work with Bosu ball sit ups, roll outs, leg raises, windshield wipers, planks, hanging leg raises, machine crunches, weighted V sit ups. 




WEDNESDAY

Back: 


Pull ups 10 or more sets of 10-12 reps.  60 sec. or less recovery.


Lat pull down machine 4 sets of 10.  60 sec. or less recovery.


Bent over DB row 4 sets of 10. 60 sec. or less recovery.


T bar row 4 sets of 10. 60 sec. or less recovery.


Seated cable row 4 sets of 10.  60 sec. or less recovery.




 

 

THURSDAY


Shoulders:


Seated DB press 5 sets of 10.  60 sec. or less recovery.


Machine shoulder press 5 sets of 10.  60 sec. or less recovery.


Circuit 8(front raises, lateral raises, rear flyes, upright row, standing presses) 4 sets of 8 reps each.  60-90 sec recovery. 


Rear flyes 5 sets of 10. 60 sec. or less recovery.
     

 

Calves:


Standing calf raises 8 sets of 15-20 reps.  60 sec. or less recovery.


Seated calf raises 8 sets of 15-20 reps.  60 sec. or less recovery. 




 

 

FRIDAY


Legs:


Leg extension 10 sets of 10. 60 sec. or less recovery.


Standing hamstring curls 5 sets of 10. 60 sec. or less recovery.


Bench hamstring curls 5 sets of 10.  60 sec. or less recovery.

 


Abs:
 

30-45 min of circuit work with bosu ball sit ups, roll outs, leg raises, windshield wipers, planks, hanging leg raises, machine crunches, weighted V sit ups. 



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Date Published : 2011-12-07 15:40:52
Written By : Muscle Prodigy

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