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Home Training Workouts John Quinlan Workout

John Quinlan Workout



John Quinlan Workout

Monday:

Exercise (Chest, Calves & Abs)

Sets & Reps

Any Notes

Barbell Bench Press

Incline Dumbell Press

Flat Bench Dumbell Flies

Cable Cross-Overs

Donkey Calf Raises

Abdominal Crunches

3-4 Sets Pyramid Reps 10-8-6-4

3 Sets 8 Reps Each

3 Sets 8-15 Reps Each

3 Sets 8-15 Reps Each

3 Sets 25 Reps Each

3 Sets 25 Reps Each

 


Tuesday:

Exercise (Biceps, Triceps & Cardio)

Sets & Reps

Any Notes

Barbell Bicep Curls

Dumbell Concentration Curls

Seated Nautilus Bicep Curls 

Dips

Skull Crushers

Tricep Pushdowns

Treadmill

3 Sets 8-10 Reps Each

3 Sets 8-10 Reps Each

1 Set To Failure

3 Sets 25 Reps Each

3 Sets 8-10 Reps Each

1 Set To Failure

20 Mins@70-85% of Your Maximum Intensity Level

 

 

Wednesday:

Exercise (Shoulders, Neck & Abs)

Sets & Reps

Any Notes

Barbell Shoulder Shrugs

Front Delt Dumbell Raises

Side Delt Dumbell Raises

Barbell Behind The Head Military Press

4 Way Neck Machine

 

Seated Abdominal Kickouts

3 Sets 8-12 Reps Each

3 Sets 8-10 Reps Each

3 Sets 15 Reps Each

3 Sets 8 Reps Each

 

1 Set 8-10 Reps Each (Front, Back & Both Sides of Neck)

3 Sets 25 Reps Each

 

 

Thursday:

Exercise (Quads, Calves & Cardio)

Sets & Reps

Any Notes

Barbell Squats

 

Dumbell Lunges

Leg Extensions

Standing Calf Press

Exercise Bike

3-4 Sets Pyramid of Reps 10-8-6-4

3 Sets 8-10 Reps Each

3 Sets 8-10 Reps Each

1 Set To Failure

20 Mins@70-85% of Your Maximum Intensity Level

Form is the most important thing to remember doing squats.  It's beter to go lighter with strict form rather than going heavier and cheating.

 

Friday:

Exercise (Back, Forearms & Abs)

Sets & Reps

Any Notes

Dumbell Rows

Pulldowns

Pullups

Forearm Dumbell Curls

Decline Bench Crunches

3 Sets 8-10 Reps Each

3 Sets 8-10 Reps Each

3 Sets @ Your Max Reps on Each

3 Sets 15-25 Reps Each

3 Sets 25 Reps Each

 

 

 

Saturday:

Exercise

Sets & Reps

Any Notes

OFF

 

 

 

Sunday:

Exercise

Sets & Reps

Any Notes

OFF

 

 

 



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Date Published : 2010-12-13 19:39:32
Written By : Muscle Prodigy

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