Daily Workout- Back, Biceps, Abs

January 31, 2012 Workout Routine- Back/Biceps/Abs

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 January 30, 2012:

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

For this week you will focus on strictly using dumbbells for all your exercises. Dumbbells are the best type of free weights when it comes to working your stabilizer muscles. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all. Barbells are necessary for explosive exercises and going much heavier, but this week is all about working on your balance, coordination and stabilization. Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. You will also continue with your sprints.

For Tuesday, January 31, 2012, you will train your back and biceps and follow that up with abs. You will use mainly dumbbells. However, your back workout is limited using dumbbells when it comes to targeting your lats. Therefore, you will do pull-ups as well.

Back

1) Alternating Renegade Row
3 sets of 12 reps (each arm)

While seated on the lat pull-down machine, reach out towards a wide grip handle so your arms are fully extended at the top. Go as wide as you can go. Keep a slight arch in your back (about 15 degrees) and pull the weight down and in towards your chest. Squeeze your back at the bottom. Raise the weight slowly until your arms are fully extended.

2) Bent Over Dumbbell Row on Bench

3 sets of 12 reps (each arm)

Place a dumbbell next to a bench. With one knee up on the bench and one sturdy leg on the ground, reach down and grab the dumbbell and position yourself so the dumbbell hangs by your side so you feel a nice stretch in your back. Keep your head aligned with your spine and in one fluid motion, pull the dumbbell up into the abdomen without jerking (No momentum should be used-Back should be kept straight throughout the entire movement-Arm should be kept in towards your sides at all times). Squeeze your back at the top. Lower the weight carefully until your arm is fully extended.

3) Standing Bent Over Row with Two Dumbbells

3 sets of 12 reps

Stand up to dumbbells on either side with feet shoulder-width apart. Grab the two dumbbells with both palms facing inward. Deadlift the dumbbells up properly to prevent injury. With a slight bend in your knees and a bend at your waist (back is straight and head is looking forward), let the dumbbells hang down so they are approximately at your knees or lower. In a slow, controlled movement, pull the weights up into your lower abdomen without using jerking or momentum and keeping your elbows tucked in towards your sides. Squeeze your back at the top. Lower the weight carefully until your arms are fully extended.

4) Pull-Up

5 sets to failure

Reach out on a pull-up bar with a wide grip (as wide as you can possibly go). 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 back, until your head is above the bar but not before. Slowly bring yourself back down until you hang again.

Biceps

1) Preacher Concentration Dumbbell Curl

5 sets of 12 reps (each arm)

Sit down on the preacher seat with one leg out in front of the other (squatted staggered stance) and a dumbbell in your hand extended over the pad in front of you. Feet are planted on the ground, back straight, abs tight, and head looking forward. Keep your other arm on the pad for support to hold yourself. Keep your upper arm and elbow fixated on the pad without moving them at all throughout the movement. In a smooth motion, curl the dumbbell up in an arc-like motion until the dumbbell is level with your chin. Squeeze your bicep 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.

2) Incline Dumbbell Biceps Curl

3 sets of 12 reps (each arm)

Lying your body down on an incline bench, feet planted on the floor, back straight, abs tight, and head looking forward, hold dumbbells in each hand hanging down by your side (palms facing in front of you and the back of your hand facing the ground). Upper arms and elbows are tucked into your sides tightly. Curl the dumbbells up in an arc-like motion until they reach your upper chest. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the dumbbells down in an arc-like motion until they are hanging at your sides again.

3) Bent Over Arnold Curl
3 sets of 12 reps (each arm)

While standing up with feet in a wide staggered stance (one foot out in front of the other), back straight, waist bent so your upper body is leaning forward and to the side that you are not lifting the dumbbell with (foot that is forward), abs tight, and head aligned with the spine, hold a dumbbell in one hand. Keep your arm hanging down while your other arm is rested upon top of your knee for added support. Curl the dumbbell up in an arc-like motion all the way to the top while keeping your elbow positioned at the same point the entire time. Bring it back to its original position by lowering the dumbbell back down in an arc-like motion until your arm is fully extended.

Abs

You are going to superset the two exercises together:

1) Floor Wipers

5 sets of 20 reps

Lie down on the floor and have a buddy hand you a weighted bar over your chest for you to reach up and grab it with hands shoulder-width apart. Hold it at the top as if you were holding the bar at the top of the bench press. While holding it there, bring your legs all the way up to one side (to the edge of the bar or the plate). Slowly bring it back down to the center without letting your legs touch the ground. Repeat this but ring your legs to the other side as well.

2) Weighted Decline Twisting Sit-Up
5 sets of 20 reps

Sit down on a decline bench with legs in the given pads to prevent you from falling. Have a buddy hand you a weight (plate or dumbbell). Keep the dumbbell on your chest and in one smooth motion, sit yourself up by using your abs. Keep your head looking forward and don't jerk to get yourself up. Come up to the top where the top is considered before your body is perpendicular to the floor (60 degrees or so) to keep maximum tension (don't sit too far up) by rotating your body towards one side (your elbow should aim to hit your knee). Squeeze your abs at the top. Slowly come back down but do not let your entire back hit the pad. Repeat the rep just before your upper back hits by alternating sudes on each successive repetition.

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.