Standing up with feet-shoulder width apart, back straight, abs tight, and head looking forward, hold dumbbells in each hand. Upper arms and elbows are tucked into your sides tightly and dumbbells are hanging by your side where your palms are in towards your body. Curl the dumbbells up in an arc-like motion while rotating the dumbbell so that your palms are facing towards you. Pull the dumbbell up until it reaches your chin. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the dumbbell while rotating it 90 degrees down in an arc-like motion until it hangs by your sides again.

2) Preacher Curl on Cambered Bar
15 reps, 15 reps, 10 reps, 6 reps, 6 reps

Place an appropriated weighted cambered bar on the rack in front of the preacher curl bench. Sit down on the preacher seat and stand up to reach out for the bar over the pad. Readjust yourself sitting back down on the seat with feet planted on the ground, back straight, abs tight, and head looking forward. Keep your upper arms and elbows fixated on the pad without moving them at all throughout the movement. In a smooth motion, curl the bar up in an arc-like motion until the bar is level with your chin. Squeeze your biceps at the top of the movement. Bring it back to its original position by returning it in an arc-like motion until your arm is nearly fully extended outward.

3) Standing Cable Rope Hammer Curl
15 reps, 15 reps, 10 reps, 6 reps, 6 reps

Place a rope on the lowest (shortest) setting of a cable rack. Stand in front of the rack with feet in a sturdy stance, back straight, abs tight, and head looking forward. Grab either side of the rope with each hand so your arms are hanging downward out in front of your thighs. Upper arms and elbows are tucked into your sides. Curl the rope up bowing the rope outward at the top of the movement while keeping the elbow fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion, bringing each piece of the rope back together, until both arms are fully extended.

Triceps

1) Skull Crushers
15 reps, 15 reps, 10 reps, 6 reps, 6 reps

Lie down on a bench with feet planted on the floor. Have a buddy hand you a cambered bar directly above your head as if you were doing a bench press but instead grip the inlets with your hands very close together. Slowly bring the bar down in an arc-like motion without moving your upper arms (elbows fixed and inward to your sides) to your forehead. Gently press back up right before the weight hits your forehead in that same arc-like motion without moving your upper arms and making sure your elbows do not bow out.

2) Tricep Machine Extension
15 reps, 15 reps, 10 reps, 6 reps, 6 reps

While seated, grip the handles. Press your body firmly against the pad tightening your core so your body is stable and doesn't begin to move when you do the exercise (limit momentum and jerking at all costs). Push the handles forward until your arms are completely straightened making sure you keep your elbows fixated throughout the entire movement. Return the weight slowly upward while just bending your arms and not removing your elbows from the pad.

3) Weighted Dip on Bench
5 sets to failure

Lie your body in between two benches by grabbing one with your hands and resting your feet up on the other as illustrated. Have a buddy put weight/s on your lap while your arms are fully extended upward but while maintaining a very slight bend in the elbows. Slowly lower your body down until your upper arms are parallel with the floor but while keeping your elbows tucked into your sides to emphasize the triceps. Forcefully push back up to return to the original position of your arms fully extended. with feet planted on the floor. Have a buddy hand you a cambered bar directly above your head as if you were doing a bench press but instead grip the inlets with your hands very close together. Slowly bring the bar down in an arc-like motion without moving your upper arms (elbows fixed and inward to your sides) to your forehead. Gently press back up right before the weight hits your forehead in that same arc-like motion without moving your upper arms and making sure your elbows do not bow out.

Forearms

1) Forearm Barbell Curl
5 sets of 30 reps

Sit down on the edge of a bench with the inside of your forearms on your thighs and your hands over your knees holding a bar  with both palms facing the ground. Curl the bar up rotating your wrists by using your forearms without moving your forearms off of your thighs (keep them there the entire movement). Slowly bring it back down to its original position.

2) Reverse Forearm Barbell Curl
5 sets of 30 reps

Sit down on the edge of a bench with the outside of your forearms on your thighs and your hands over your knees holding a bar with both palms facing the ceiling. Curl the bar up rotating your wrists by using your forearms without moving your forearms off of your thighs (keep them there the entire movement). Slowly bring it back down to its original position.

Cardio

2 mile intervals on the treadmill


Start off the treadmill with a 6.0 MPH jog for 5 minutes to warm yourself up. 

After your warm-up, do the following speeds and inclines every 1/4 of a mile:

• 6.0 MPH, 1.0 incline
• 7.0 MPH, 3.0 incline
• 8.0 MPH, 1.0 incline
  
• 10.0 MPH, 3.0 incline
  
• 6.0 MPH, 1.0 incline
  
• 10.0 MPH, 3.0 incline
  
• 7.0 MPH, 5.0 incline
  
• 6.0 MPH, 1.0 incline
  

Cool down on 4.0 MPH with a 1.0 incline for 1/4 mile and gradually reduce your speed

Be sure to check back every single day for your workout of the day!

Please check out our Exercise Database to learn how to do any type of workout

This is a simplified workout routine that just shows you the number of reps and sets. However, there are many variables that go unaccounted for in this program that we explain fully in our MP45 Program, which will get you more ripped in only 45 days because it hinges on the idea of the type of intensity you must achieve while in the gym. Also, the battle with your physique is won in the kitchen, not just the gym. MP45 includes the most detailed workout program and meal plan for all 45 days, including 300 pages of nutritional and training science depicting exactly why MP45 is so effective. These workouts are very basic ideas of what we do in the gym, which will tremendously help your results, but nutrition is actually responsible for 80% of the way you look. Also, the type of reps you are completing within your set is very important, which is why MP45 is so effective. We explain how to exactly achieve the pump during your workouts and how to completely exhaust your muscle to expedite the process of it recovering to grow back in half the time.