Daily Workout- Back, Biceps, & Cardio
August 14, 2012 Workout Routine- Back, Biceps, & Cardio
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 August 13, 2012:
Last week was a rest week to recover from your workouts. It's good to take a full week off every few months. For this week you will focus on doing standard workouts, incorporating both compound and isolation exercises. For your cardio exercises, you will do all sprint based workouts. Make sure you increase the weight as the reps decrease (and vise-versa). Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group.
20 reps, 12 reps, 8 reps, 6 reps, 4 reps
Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing outward. While keeping your back straight and your butt down (in a squatting position) stand up with the weight by pulling the bar up your shins (keeping your arms extended throughout the whole movement). Lock out the deadlift by swaying your hips forward just a little once it reaches its highest point. To bring the weight down, lower your butt down first (do not bend over to drop it) until you bring the bar back to the floor.
2) Wide Grip Lat Pulldown
5 sets of 15 reps
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.
5 sets of 15 reps
While seated on the lat pull-down machine, reach out towards a close grip handle so your arms are fully extended at the top. 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.
4) Standing Bent Over Row with 2 Dumbbells
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.
1) Standing Dumbbell Biceps Curl
5 sets of 15 reps
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
12 reps, 10 reps, 8 reps, 6 reps, 4 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) Chin Up
5 sets to failure
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.
20 sprints of 50 yards
Try to find about 50 yards of space (half the length of a football field). Sprint 50 yards as hard as you can, rest 30 seconds and repeat for a total of 20 times.
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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