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Daily Workout- Back & Biceps

Daily Workout- Back & Biceps

September 19, 2012 Workout Routine- Back/Biceps

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 September 17, 2012:

Monday: Off
Tuesday: Chest/Triceps/Cardio
Wednesday: Back/Biceps
Thursday: Legs
Friday: Shoulders/Abs/Cardio
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 Wednesday, September 19, 2012, you will train your back and biceps.


1) Deadlift
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) Alternate Renegade Row
5 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.

3) Pull-Ups
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.


1) Bent Over Arnold Curl
5 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.

2) 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.

3) Standing Barbell Curl
5 sets of 12 reps 

Stand shoulder-width apart with a cambered bar in hands and back straight, abs tight, and head looking forward. Grip the bar with shoulder-width grip and barbell hanging down extended. Upper arms and elbows are tucked into your sides tightly. Curl the bar up in an arc-like motion 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 bar down in an arc-like motion.


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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