Workout Routine: Quincy Winklaar

Monday: Quads & Glutes
Tuesday: Chest & Calves
Wednesday: Back & Abs
Thursday: Arms  & Calves
Friday: Hams and Glutes
Saturday: Shoulders, Abs & Calves
Sunday: OFF

SAMPLE EXERCISES & REP RANGES

TRICEPS

Close-grip bench press: 3-4 sets x 8-12 reps
Weighted or machine dip: 3 sets x 8-12 reps
Overhead cable extension: 7 sets x 8-12 reps
Skull crushers: 7 sets x 8-12 reps

BICEPS

Alternate dumbbell curls: 3-4 sets x 8-12 reps
Machine preacher curl: 3 sets x 8-12 reps
EZ-bar curl: 7 sets x 8-12 reps (rest 30-45 seconds between sets while sipping water)

QUADS

Leg extensions: 3-4 sets x 8-15 reps
Squats: 4 sets x 8-12 reps
Hack squat or leg press: 3 sets x 8-15 reps
Leg extension or leg press: 7 sets x 8-15 reps

CHEST

Incline dumbbell press: 3-4 sets x 8-12 reps
Incline dumbbell flye: 3 sets x 8-12 reps
Flat Hammer or dumbbell press: 3 sets x 8-12 reps
Pec deck or cable crossover: 7 sets x 8-12 reps

SHOULDERS

Seated dumbbell press: 4 sets x 8-12 reps
Barbell or dumbbell front raise: 3 sets x 8-12 reps
Dumbbell lateral raise: 3 sets x 8-12 reps
Lateral raise machine: 7 sets x 8-12 reps

BACK

Warm-up:
Neutral-grip chin-ups: 3 sets x failure
Wide-grip pulldowns: 3 sets x 8-12 reps
Barbell row: 3 sets x 8-12 reps
Hammer Strength row: 3 sets x 8-12 reps
Machine or cable pullover: 7 sets x 8-15 reps

HAMSTRINGS

Lying leg curls: 3-4 sets x 10-15 reps
Stiff-leg deadlift: 3-4 sets x 10-12 reps
Single leg curl: 3-4 sets x 10-15 reps each leg
Seated leg curls: 7 sets x 10-15 reps

Traps

Dumbbell shrugs: 3-4 sets x 8-12 reps
Machine shrugs: 7 sets x 8-12 reps

REAR DELTS

Dumbbell rear lateral raise: 3-4 sets x 12-15 reps
Reverse pec flye or cable: 7 sets x 12-15 reps
Rear laterals: 7 sets x 12-15 reps

CALVES

Standing calf raise: 4 sets x 10-12 reps
Seated calf raise: 4 sets x 15-20 reps
Leg press or calf sled raise: 7 sets x 10-12 reps

Quincy Winklaar interview: cutandjacked.com/Interview-Quincy-Winklaar