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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Back, Triceps, Forearms, Cardio

Daily Workout- Back, Triceps, Forearms, Cardio



Daily Workout- Back, Triceps, Forearms, Cardio


July 31, 2012 Workout Routine- Back/Triceps/Forearms/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 July 30, 2012:

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


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. 




For Tuesday, July 31, you will do back, triceps, and forearms, and finish with sprints. 


Back


1) Deadlifts
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
3 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.









3) Close Grip Pulldown
3 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 T-Bar Row
12 reps, 10 reps, 8 reps, 6 reps, 4 reps


Stand on the platform in an athletic stance (slight bend in the knees and bent over at the waist but keeping your back straight) and grip the handles. While bending over, knees bent, and keeping your back straight, pull the handles in towards your abdomen. Squeeze your back together at the top of the movement. Slowly bring the weight back down so your arms are extended but keeping that posture all the way throughout.




 

 

 

 

 

Triceps


1) Skull Crushers
20 reps, 20 reps, 12 reps, 12 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) Weighted Diamond Pushups
5 sets of 12 reps


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.







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
3 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
3 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

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 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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