Daily Workout- Arms Superset
December 23, 2011 Workout Routine- Arms Superset
Muscle Prodigy is committed to helping you with your fitness goals. You need to hit the gym often and hard. However, sometimes it gets overwhelming with what to do in the gym. We're here to break down a structure for you that will include a detailed script of exactly what you should be doing in the gym each day. That's right...every Monday we will post the schedule for the week, meaning that you will have advance notice of exactly what days you should be hitting the gym, which muscle groups you will be training, and which days you have off to give your body adequate rest. Every single morning, we will post the routine of the day, so you know exactly what to do while in the gym.
These routines are exactly what the founders of Muscle Prodigy do, so you know that you are in good hands. We will always stay committed to provide you with tough workouts, but we will never overtrain you like most other programs do. We also show you exactly how to perform the exercises with our before and after pictures and our instructional videos, in which we demonstrate the exercises and walk you through them. Be sure to check back every single day for your structured workout program!
Please check out our Exercise Database to learn how to do any type of workout as well.
Schedule for the Week of December 19, 2011:
Saturday: Cardio Only
For this week, you will focus on doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Therefore, an example of a bicep isolation superset would be pumping out one arm cable curls followed immediately by concentration curls. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Therefore, when you do 2 sets of a very similar exercise on the same muscle group, it is called a compound superset. These are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. A compound superset example would be doing a flat bench press followed immediately by an inclined bench press.
For Friday, December 23, 2011, you will focus on your arms with supersets. You should immediately go from one exercise to the next. After you do both exercises (which counts as one superset), you should rest for no more than two minutes and repeat with the supersets. When going from one superset to the other, make sure you lower the weight by around 40%. Therefore, if you do around 80 lbs. barbell curl, you would want to drop the weight down to about 50 lbs. dumbbell curl (25 lbs. each arm) and try to get the same amount of reps as the first exercise. You should adjust the weight accordingly so that you can do around the same reps between the two but struggling on the last few reps.
1) Standing Barbell Curl (right to Chin Up)
5 sets of 12 reps
Stand shoulder-width apart with a cambered bar in hands and back straight, abs tight, and head looking forward. Grip the bar with shoulder-width grip and barbell hanging down extended. Upper arms and elbows are tucked into your sides tightly. Curl the bar up in an arc-like motion 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 bar down in an arc-like motion.
1) Chin Up
Reach up towards a pull-up bar with a close grip and palms facing towards you (reverse grip). Keep your knees tucked in under you. Your arms should be fully extended at the bottom of the movement so you are hanging. In a slow, controlled manner pull your body up towards the bar using your biceps, until your head is above the bar but not before. Slowly bring yourself back down until you hang extended again.
3 sets of 12 reps
Place a cambered bar 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. Grip the bar so your arms are hanging extended with hands out in front of your thighs. Upper arms and elbows are tucked into your sides. Curl the bar up in an arc-like motion while keeping the elbow fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion to the top of your thighs until both arms are fully extended.
2) Lying Cable Curl
Place a bar on the lowest (shortest) setting of a cable rack. Lie down on the floor with legs extended out, feet posted on the sturdy bars of the cable rack, back flat and head looking at the ceiling. Grab the bar so that it is just above your thighs with upper arms on the floor and tucked into your sides. Curl the bar up in an arc-like motion up into your chin keeping the elbow fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion until your arms are fully extended outward.
3) Standing Cable Bicep Pulls (right to Hammer Plate Curls)
3 sets of 20 reps (go for the pump)
Place two handles on the highest (tallest) setting of a cable rack. Stand directly in between the two handles with feet shoulder-width apart in a sturdy stance, back slightly arched, abs tight, and head looking forward. Grip the handles so your arms are fully extended outward and palms are to the ceiling. Curl the handles in simultaneously together to your ears, while keeping your elbow and upper arms fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion until your arm is fully extended outward.
3) Hammer Plate Curls
Pick up a 45 lb. plate with each hand on either side of the plate. Stand directly in between the two handles with feet shoulder-width apart in a sturdy stance, back straight, abs tight, and head looking forward. Grip the plate so your arms are nearly fully extended outward. Curl the plate upward in an arc-like motion while keeping your elbow and upper arms fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion until your arm is fully extended outward.
1) Weighted Diamond Pushups (right to Weighted Dip on Bench)
5 sets to failure
Get down on all fours with your feet close together and your hands out in the middle of your chest close together making a diamond out of them. Keep your back straight and butt up but not too much (Don't sag your hips but don't raise your butt in the air-Keep it flat). Keep your core tight all the way through. Look straight, meaning down at the floor. Have a buddy put an appropriate weight on the middle part of your back. Lower yourself to the floor by bending at the elbows but keeping the same posture throughout until your nose is just above the ground. Elbows should be tucked into your sides and shouldn't bow out. Push yourself back up to the starting position by locking your arms out.
1) Weighted Dip on Bench
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.
2) Skull Crushers (right to V-Bar Triceps Pushdown)
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) V-Bar Triceps Pushdown
Stand (feet close together, back straight, and butt sticking out slightly) up to a cable deck with a v-bar placed at the highest (tallest) setting of the tower. Grab the bar with both hands with your palms facing towards the ground. Push the bar downward towards your thighs in an arc-like motion until your arms are fully extended downward while maintaining good posture and elbows tucked into your sides. Squeeze your triceps at the bottom of the movement. Slowly return the bar back to its original position but not overly so where your elbows come off of your hips (keep them by your hips at all times throughout the movement). On the top of the movement, your hands should not go any higher than where your lower chest meets your abdomen.
3) Tricep Machine Extension (right to Overhead Triceps Rope Extension)
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) Overhead Triceps Rope Extensions
Stand with your feet staggered (one in front of the other), back straight, and leaning over a little bit. Stand up to a cable deck and reach for a rope set at the tallest setting from behind you. Step out with it until the rope is on top of your head with your elbows cupping the top of your head. Push the rope out in front of you as illustrated until your arms are fully extended outward while maintaining good posture and elbow tucked into the sides of your head. Squeeze your tricep at the bottom of the movement. Slowly return the rope back to its original position.
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.
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