February 18, 2012 Workout Routine- Cardio Intervals on the Treadmill

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 February 13, 2012:

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

Often times, you see many people in the gym doing reps of 8-12 thinking that those reps are enough to stress the muscles to grow. While this may be true most of the time, you most likely will not see results if you continually do the same amount of reps every single workout session. Think of your body as an active organism that has a tolerance level for anything you do including lifting weights. Your body will get used to doing the same amount of reps each time and it won’t stimulate the muscles to grow properly. While switching around your workout routine may help shock the muscles to new growth, it is often the mundane rep range that will prevent true progress. This week, you are going to focus on doing high reps when you train, even doing up to 50 reps for a set at times. Doing this will inevitably get you stronger and develop more lean muscle mass. 

For Saturday, February 18, 2012, you will do cardio intervals on the treadmill.

3 mile 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 speeds and inclines every 1/4 of a mile:

• 6.0 MPH, 1.0 incline
• 7.0 MPH, 3.0 incline
• 8.0 MPH, 1.0 incline
  
• 10.0 MPH, 3.0 incline
  
• 6.0 MPH, 1.0 incline
  
• 10.0 MPH, 3.0 incline
  
• 7.0 MPH, 5.0 incline
  
• 6.0 MPH, 1.0 incline
  
• 11.0 MPH, 2.0 incline
  
• 7.0 MPH, 3.0 incline
  
• 7.0 MPH, 7.0 incline
  
• 6.0 MPH, 1.0 incline

Cool down on 4.0 MPH with a 1.0 incline for 1/4 mile and gradually reduce your speed