AJ Ellison Workout Routine Free Pdf: If you are looking for the AJ Ellison Workout Routine Free PDF. then in today’s Blog post, I am going to give you the AJ Ellison Workout Routine Free PDF, so read it till the end.
Download the AJ Ellison Workout Routine free PDF
You can download the AJ Ellison Workout Routine PDF by Clicking on the Download Button.
| PDF Name | AJ Ellison Workout Routine PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 2 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
How to AJ Ellison Workout Routine PDF Free Download
Are you ready to download the AJ Ellison Workout Routine PDF? Look no further; we’ll show you how to get the PDF version of “How to Download AJ Ellison Workout Routine” PDF for free! Let’s dive right in:
Step 1: Go online and search for “How to AJ Ellison Workout Routine PDF free download.”
Step 2: Look for websites offering this book or PDF for free and click on a reliable source.
Step 3: You might need to sign up or create an account on some sites, so follow the instructions.
Step 4: Once you find the PDF link, click it to download the PDF or book.
Step 5: Enjoy and Read this Masterpiece: “AJ Ellison Workout Routine Plan PDF”
You May Like It:Andrew Tate Workout Routine Free Pdf Download (2023)
Who is AJ Ellison? (Wiki)
AJ Ellison, the powerhouse in the world of bodybuilding, was born on April 18, 1976, under the fiery sign of Aries in the United States.
He recently turned 47 and is a living example of commitment and perseverance. Not just a bodybuilder, AJ is a renowned model who has clinched the title of three-time WBFF Pro World Champ, elevating him to a league of his own.
Beyond the stage, he extends his expertise as a personal trainer, sculpting the fitness journeys of others. AJ’s journey is a testament to passion and perseverance, setting him apart in the realm of fitness and modeling.
AJ Ellison Career in Bodybuilding
Here is the overview of AJ Ellison’s career achievements in Bodybuilding:
- WBFF Professional Fitness Model
- Personal Trainer
- Sponsored Athlete
Fitness Modeling
| 2016 | WBFF World Championships – World Champion Muscle Model |
| 2015 | WBFF European Championships – 2nd place Muscle Model |
| WBFF World Championships – 4th in the world Place Muscle Model | |
| 2014 | WBFF World Championships – 2nd in the world Muscle Model |
| 2013 | WBFF World Championships – World Champion Muscle Model |
| 2012 | WBFF World Championships – 2nd in the world Muscle Model |
| 2011 | WBFF World Championships – 3rd in the world Muscle Model (Earned Pro Card) |
Other Competitions
| 2008 | North American Grappling Association – Arnold’s Classic Welterweight No-gi Champion |
| 2000 | USA Olympic Trials Qualifier (Men’s 800m) |
| 1999 | USA Indoor Championships – 4th Place (Men’s 800m) |
| NCAA Championships Qualifier (Men’s 800m) | |
| 1994 | AAU National Champion (Boy’s 1500m) |
| USATF National Champion (Boy’s 1500m) | |
| Kansas State Champion (Boy’s 800m) |
AJ Ellison Workout Routine
Here is the overview of AJ Ellison Workout Routine:
Day 1: Legs
| Day 1: Legs | Reps | Sets | Rest Duration |
|---|---|---|---|
| Squats | 12-15 | 4 | 60 seconds |
| Lunges | 10 each | 3 | 45 seconds |
| Leg Press | 12-15 | 4 | 60 seconds |
| Leg Curls | 12-15 | 3 | 45 seconds |
| Calf Raises | 15-20 | 3 | 45 seconds |
Day 2: Chest and Abs
| Day 2: Chest and Abs | Reps | Sets | Rest Duration |
|---|---|---|---|
| Bench Press | 10-12 | 4 | 60 seconds |
| Dumbbell Flyes | 12-15 | 3 | 45 seconds |
| Push-Ups | To Failure | 3 | 45 seconds |
| Plank | 60 seconds | 3 | 30 seconds |
| Russian Twists | 15 each side | 3 | 30 seconds |
Day 3: Back
| Day 3: Back | Reps | Sets | Rest Duration |
|---|---|---|---|
| Pull-Ups | To Failure | 4 | 60 seconds |
| Bent Over Rows | 10-12 | 3 | 45 seconds |
| Seated Cable Rows | 12-15 | 3 | 45 seconds |
| Deadlifts | 8-10 | 4 | 60 seconds |
| Hyperextensions | 12-15 | 3 | 45 seconds |
Day 4: Shoulders and Calves
| Day 4: Shoulders and Calves | Reps | Sets | Rest Duration |
|---|---|---|---|
| Military Press | 10-12 | 4 | 60 seconds |
| Lateral Raises | 12-15 | 3 | 45 seconds |
| Front Raises | 12-15 | 3 | 45 seconds |
| Standing Calf Raises | 15-20 | 4 | 60 seconds |
| Seated Calf Raises | 15-20 | 3 | 45 seconds |
Day 5: Biceps and Triceps
| Day 5: Biceps and Triceps | Reps | Sets | Rest Duration |
|---|---|---|---|
| Barbell Curl | 10-12 | 3 | 45 seconds |
| Hammer Curls | 12-15 | 3 | 45 seconds |
| Tricep Dips | To Failure | 3 | 45 seconds |
| Tricep Pushdowns | 12-15 | 3 | 45 seconds |
| Skull Crushers | 10-12 | 3 | 45 seconds |
Day 6: Abs
| Day 6: Abs | Reps | Sets | Rest Duration |
|---|---|---|---|
| Bicycle Crunches | 20 each side | 3 | 30 seconds |
| Leg Raises | 15-20 | 3 | 30 seconds |
| Russian Twists | 15 each side | 3 | 30 seconds |
| Plank | 60 seconds | 3 | 30 seconds |
| Mountain Climbers | 20 each leg | 3 | 30 seconds |
Day 7: Rest
No workout on that day. 7 Day is for giving rest and sleep to your body.
Which Supplement does AJ Ellison take?
This is not fully confirmed by AJ Ellison “Is he takes any supplement or not?” So, maybe he takes supplements with his daily diet plan.
But If you want to know which one is the perfect supplement for this AJ Ellison hard workout then you can go with these trusted products from Rock Solid Nutrition, including Whey Protein Isolate, Pre Pump (pre-workout), and others. [AJ Ellison Workout Routine Free Pdf]
AJ Ellison Diet Plan
Here is the overview of AJ Ellison Diet Plan:
- Breakfast:
- 6 egg whites
- 1 cup of oatmeal
- 1 piece of fruit
- Snack:
- 2 scoops of whey protein isolate
- 2 tablespoons of natural peanut butter
- 1 piece of fruit
- Lunch:
- 8 ounces grilled chicken breast (or 8 ounces of tilapia/salmon)
- Medium-sized sweet potato
- Steamed veggies
- Pre-workout:
- 8 ounces Greek yogurt
- 1 apple
- 2 tablespoons of natural peanut butter
- Post-workout:
- 2 scoops of whey protein isolate
- 1 tablespoon of honey
- 1 white potato
- Dinner:
- 7 ounces of lean meat
- 1 cup of brown rice
- 1 cup of steamed veggies
- Bedtime snack:
- 8 ounces of cottage cheese
- Handful of almonds
Who is the Idol of AJ Ellison?
AJ drew motivation from fitness legends to forge his impressive physique, a result of rigorous gym sessions and an unwavering commitment.
He shared that when he was young, he was mostly inspired by Serge Nubret and Frank Zane’s physique.
Moreover, AJ’s mother played a pivotal role in imparting vital life lessons, with a core emphasis on the advantages of embracing a health-conscious lifestyle.
Read More:Army Ranger Workout Plan Free PDF Download (20
Conclusion
Congratulations! Now you know how to get a legal and safe free download of the “AJ Ellison Workout Routine Plan free PDF”. Enjoy and Learn this PDF File and also share it with your Friends who need this Master Piece.
If you want to have some more knowledge about the AJ Ellison Workout Routine Plan” PDF, Let me know in the Comment Section! [AJ Ellison Workout Routine Plan Free PDF]
FAQs
How much does AJ Ellison weight?
AJ Ellison’s current body weight is 185 – 195lbs (83.9 – 88.5kg)
What is the back workout of AJ Ellison?
AJ Ellison usually on his back day, prefers these workout exercises:
Deadlifts, Pull-Ups, Barbell Rows, Lat Pulldowns, Dumbbell Rows, Hyperextensions and Back Extensions.
What is the arm workout of AJ Ellison?
AJ Ellison usually on his arm workout day, he prefers these workout exercises:
Bicep Curls, Tricep Dips, Tricep Pushdowns, Hammer Curls, Skull Crushers, Preacher Curls and Wrist Curls.