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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Back & Abs with Resistance Bands

Daily Workout- Back & Abs with Resistance Bands



Daily Workout- Back & Abs with Resistance Bands


December 26, 2011 Workout Routine- Back & Biceps 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 Monday, December 26, 2011, the workout you will be performing is back and abdominal training 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. 

 

 

 

Back

 

1) Resistance Band Standing Row

5 sets of 15 reps

 

1) Attach the center of a resistance band to a stationary object between waist and chest level. Face the anchor and stand in an athletic stance with one leg a step behind the other to give you balance and keep the spinal in neutral alignment. Hold the handles with arms outstretched in front of you while keeping your palms facing downward. 

 

2) Pull the bands towards you while keeping your elbows tucked in to your side until your hands reach your torso and your elbows are behind you.


3) Return to the starting position and repeat.

 

 

 
 
 
 
2) Resistance Band Lat Pulldown

5 sets of 15 reps


1) Attach the center of a resistance band to a stationary object above head level. While facing the anchor with feet shoulder width apart, hold the ends of the band with arms extended up and out in front of you and your palms facing towards each other. Engage your lower back to create an arch, so you can further engage the lat muscles.


2) Pull the bands down until your hands reach chest level and your elbows are pointed behind you. Squeeze the rear part of your shoulders together as you pull.


3) Slowly release the bands to the starting position and repeat.


 

 

 

 
 
 

3) Resistance Band Bent Over Row

5 sets of 15 reps


1) Stand on the center of a resistance band with feet apart about shoulder width. Bend over until your waist is practically parallel to the floor, keeping your back straight. Hold each end of the band with arms hanging down.


2) Remaining in the bent over position, pull the bands up until your hands reach your chest and your elbows are pointed out and away from you. Squeeze your shoulder blades together as you pull.


3) Return to the starting position and repeat.

 

 

 

 

 

 

 

4) Resistance Band Deadlift

5 sets of 15 reps


1) Stand on the resistance band with your hands grasping the handles.


2) Keeping your feet shoulder width apart, lower your hips so that your thighs are parallel to the floor. 

3) Keeping a slight arch in your back, look straight ahead while slowly lifting yourself up. 

4) Repeat for desired rep range. 


 

 

 
 
 
 
 
 
Abs

 

 

1) Resistance Band Lying Crunch

5 sets of 15 reps

 

 

1) Attach the resistance band around the bench lying on top of it.


2) With your knees bent and feet on top, contract your abs without using your arms.


3) Return to the starting position and repeat to complete a set.

 

 

 
 
 
 
 

 

2) Resistance Band Vertical Crunch

5 sets of 15 reps

 

 

1) Attach the resistance band around a hanging stationary object, such as a pull-up bar. 


2) As you are sitting on your knees, bring your elbows to the ground using just your abs to contract.


3) Return to the starting position and repeat to complete a set.


 

 

 
 
 
 

3) Resistance Band Diagonal Woodchops

5 sets of 15 reps (each side)

 

 

1) Stand on one end of a resistance tube and take one step back with the other foot. 


2) Hold the other end of the band with both hands, bend over until your hands are just above your banded foot and pull up and away until your arms are over your opposite shoulder. 


3) Lower and repeat. 


4) Switch sides and perform the exercise from the opposite side.


 

 

 

 
 
 
 
 

4) Resistance Band Seated Twist

5 sets of 15 reps (each side)

 

 

 

1) From a sitting position on the floor, wrap a resistance band around your feet and hold the ends in each hand. Hold your arms straight out in front of you with your hands together. 


2) While keeping your arms perfectly still, rotate the core of your body first in one direction as far as you can and then to the other direction. Use only your stomach muscles to make the movements.


3) Repeat.

 

 

 

 
 
 
 
 
 

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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