Daily Workout- Back
May 15, 2011 Workout Routine- Back
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 May 14, 2011:
For this week you will focus on doing standard workouts, incorporating both compound and isolation exercises. For your cardio exercises, you will do long distance runs. Try to run about 3-5 miles depending on your conditioning levels. 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, May 15, 2012, you will train your back.
20 reps, 15 reps, 12 reps, 8 reps, 6 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
15 reps, 12 reps, 10 reps, 6 reps, 4 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
15 reps, 12 reps, 10 reps, 6 reps, 4 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) Bent Over Dumbbell Row on Bench
12 reps, 12 reps, 6 reps, 6 reps, 20 reps
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.
5) Standing Cable Pull
5 sets of 12 reps (each arm)
Place a handle on the cable rack so the handle is even with your lower chest. In an athletic stance, reach out and grab the handle so your arm is fully extended when holding it. In one fluid motion, pull the handle in towards your body keeping your elbow by your side. Reach out with your other arm simultaneously to increase the tension in your back. Squeeze your back at the end of the pull. Lower the weight carefully until your arm is fully extended pulling your other arm back in towards your side simultaneously.
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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