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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Back Supersets & Cardio

Daily Workout- Back Supersets & Cardio



Daily Workout- Back Supersets & Cardio


September 5, 2012 Workout Routine- Back/Cardio Supersets


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 3, 2012:

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



For this week, you will do supersets. Incorporating supersets in your workouts is a great way of training that can save time, add intensity and help you bust through weight loss plateaus. By working the same muscle with one exercise right after another, you overload your muscles and can add even more stimulation to help your muscles grow that much more. You will try to get 12 reps per exercise. You will finish with cardio intervals on the treadmill.




For Wednesday, September 5, 2012, you will focus on your back with supersets. You should immediately go from one exercise to the next. After you do both exercises (which counts as one superset), you should rest for no more than two minutes and repeat with the supersets. When going from one superset to the other, make sure you lower the weight by around 40%. Therefore, if you do 225 lbs. for deadlift, you would want to drop the weight down to 135 lbs. on bent over row and try to get the same amount of reps as the first exercise. You should adjust the weight accordingly so that you can do around the same reps between the two but struggling on the last few reps. 

 




1) Deadlift (right to Bent Over Barbell Row)
5 sets of 12 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.




 



1) Bent Over Barbell Row


Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing inward. Deadlift the bar 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 bar hang down so it is approximately at your knees or lower. In a slow, controlled movement, pull the weight up into your lower abdomen without using jerking or momentum. Squeeze your back at the top. Lower the weight carefully until your arms are fully extended.








2) Wide Grip Lat Pulldown (right to Close Grip Lat Pulldown)

5 sets of 12 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.






2) Close Grip Lat Pulldown


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.







3) Alternating Renegade Row (right to Seated Cable Row) 

5 sets of 12 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) Seated Cable Row


Make sure the cable is even with your abdomen. At the top of the movement, your arms should be stretched completely so you feel a great stretch in your back. In one smooth motion, pull the cable in towards your abdomen while you arch your back slightly (10 degrees). Squeeze your back. Slowly lower the weight back so you stretch your arms out fully again.




 
 
 
 

Cardio

One minute intervals on the treadmill



Start off the treadmill with a 6.0 MPH jog for 5 minutes to warm yourself up. 

After your warm-up, do the following speed every minute:

  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline


Cool down on 4.0 MPH with a 1.0 incline for 5 minutes and gradually reduce your speed




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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