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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Arms with Resistance Bands

Daily Workout- Arms with Resistance Bands



Daily Workout- Arms with Resistance Bands

 


December 30, 2011 Workout Routine- Arms with Resistance Bands

 

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 26, 2011:

Monday: Back/Abs
Tuesday: Chest/Cardio
Wednesday: 
Legs/Cardio
Thursday: Shoulders/Abs
Friday: Arms
Saturday: Cardio Only
Sunday: Off

 

 

For this week, we are going to focus on resistance band training. There are many advantages to using resistance bands. The first and most obvious advantage is how much easier it is to travel with them and find the space to keep them. You can put your resistance bands in your luggage and do them in your hotel room when traveling. You can also stuff them in your drawers or closet, which will take up virtually no room. There is also a mechanical advantage in resistance bands in that resistance is maintained through every part of the motion while many similar free weight exercises are actually not performing work during parts of the lift when a movement isn’t against gravity at a large enough angle. When training with resistance bands, every part of both the concentric and eccentric part of the exercise has resistance, resulting in better range of motion, providing new strength gains and increased stimulation. It is beneficial to incorporate resistance band training into your daily routine because it brings in a form of hypertrophy by bringing a different stimulus to your muscles. 

 

 


 

For Friday, December 30, 2011, the workout you will be performing is biceps, triceps and forearms using resistance bands. Before using the resistance bands, make sure they are secure and firmly in place. When using resistance bands, perform the movement slowly and squeeze when you contract the muscle. You will feel resistance throughout the entire movement so keeping everything controlled is key.

 

 

 

Biceps

 

1) Resistance Band Standing Biceps Curl

5 sets of 15 reps

 

1) Stand on the center of a resistance band with feet spread apart about shoulder width. Hold a handle in each hand with arms down at your sides, palms facing forward. Make sure to keep your back straight and your elbows tucked in towards your sides.


2) Curl the bands upward in an arc-like motion until your hands come close to touching your shoulders, but without rotating your elbows forward at the top of the movement. Keep the contraction in your biceps by keeping your elbows and upper arms fixated throughout the movement.

3) Release the bands to the starting position by bringing your arms back down to your sides slowly. Repeat the process. 

 
 
 

2) Resistance Band Standing Hammer Curl

5 sets of 15 reps

 

1) Stand on the center of an exercise band with feet shoulder width apart, holding a handle in each hand, arms down at your sides and palms facing your body, thumbs facing forward.


2) While holding your elbows tucked into your sides, curl both arms up until your hands reach your shoulders. Keep your palms facing the center of your body (don’t pivot your wrists).


3) When you reach the top, flex your biceps for an extra push upward and then slowly lower back to the starting point.


4) Repeat.

 

 

 

 

 

 

3) Resistance Band Cross Body Hammer Curl

5 sets of 15 reps


1) Begin in the same way as with the regular hammer curls, standing on the center of an exercise band, feet shoulder width apart and arms down at your sides holding the band handles. Again, keep your palms facing your body and your elbows tucked into your sides throughout the entire exercise. 


2) Start with one arm and curl your forearm up and across your body until your hand reaches the opposite shoulder.


3) Just as with the regular hammer curls, once you stop the upward movement, pause and flex your bicep an extra bit before slowly releasing to the starting position.


4) Alternate arms and repeat. 


 

 
 
 
 
 
 

Triceps

 

 

1) Resistance Band Tricep Extension

5 sets of 15 reps

 

1) Attach a resistance band to a stationary object above head level. While facing the anchor, hold the ends of the band out in front of you with arms bent at a 90° angle. If you begin with the left arm, take one step back with the opposite (right) foot for balance and to maintain neutral alignment in your spine. Keep your back straight and core tight. 


2) While keeping your right arm stationary, pull the left arm down and back until it is fully extended and press it as far back as you can to fully contract the tricep muscle.


3) Return to the starting position and repeat to complete a set. Change leg positions and complete a set with the opposite (right) arm.

 

 

 

 
 
 
 
2) Resistance Band One Arm Overhead Tricep Extension

5 sets of 15 reps


1) From a standing position, place one end of a resistance band under your foot and hold the other end in your hand.


2) Your elbow should be pointed upward with your arm bent and your hand holding the fitness tube just above and behind your shoulder. The band will be running up the length of your body behind you.


3) Raise the forearm part of your arm straight up until your arm is fully extended. Do not move the top half of your arm through the exercise.


4) Release and repeat.


 

 

 

 

 

 

3) Resistance Band Tricep Kickback

5 sets of 15 reps


1) Bend forward slightly and stand on the resistance band tube with feet close together, holding the handles by your sides. Keep your upper arms parallel to the floor while your lower arms remain perpendicular to it.

 

2) Bend your arms in a 90 degree angle as you extend your arms back, keeping your elbows tucked to your sides. 


3) Hold in the outer position for 1-2 seconds and repeat for your desired rep range.

 

 

 
 
 
 
 
 
 

 

Forearms

 

1) Resistance Band Wrist Curl

5 sets of 15 reps

 

 

1) Using your door anchor or wrapping the resistance bands around a steady surface, sit on the floor grasping the band handles.


2) Sit away from the bands far enough until the bands are stretched.


3) Keeping your knees up and your hands hanging over your knees, curl your wrists upward so that your knuckles are facing towards you (palms facing up). 


4) Repeat for desired rep range.


 

 
 
 
 
2) Resistance Band Reverse Wrist Curl

5 sets of 15 reps


1) Using your door anchor or wrapping the resistance bands around a steady surface, sit on the floor grasping the band handles.


2) Sit away from the bands far enough until the bands are stretched completely.


3) Keeping your knees up and your hands hanging over your knees, curl your wrists downward (palms facing down).


4) Repeat for desired rep range. 

 

 

 

 

 

 

 

 


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 Programwhich 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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