Daily Workout- Chest, Biceps & Cardio
April 3, 2012 Workout Routine- Chest/Biceps/Cardio
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 April 2, 2012:
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 Tuesday, April 3, 2012, you will start your workout with training your chest and biceps and then ending with 20 sprints.
1) Chest Press
20 reps, 15 reps, 10 reps, 6 reps
The Chest Press mainly works the middle of the chest. Sit upright in the seat. Grab the handle bars at the top of the bar to maximize tension in the middle of the chest. Push forward while keeping you back up against the pad (Don't slouch) until your arms are extended but with a slight bend in the elbows. Squeeze at the top of the movement. Slowly return the weight back to its normal position without hitting the weight up against the stopper (stop just before it to maximize tension).
2) Flat Chest Press
20 reps, 15 reps, 10 reps, 6 reps
The Flat Bench Machine Controlled Chest Press allows you to go even heavier than the barbell bench press as your stabilizer muscles don't need to work in this movement. Lie down in the seat with feet planted on the floor. Grab the handle bars and push forward while keeping your back against the pad (Don't raise your hips) until your arms are extended but with a slight bend in the elbows. Squeeze at the top of the movement. Slowly return the weight back to its normal position without hitting the weight up against the stopper (stop just before it to maximize tension).
3) Incline Weighted Push-Up
3 sets of 30 reps
Put your feet up on a bench close together and position your hands shoulder-width apart and far enough from the bench so you can perform a full range of motion. Keep your back straight and butt up but not too much (Don't sag your hips but don't raise your butt in the air-Keep it flat). Keep your core tight all the way through. Look straight, meaning down at the floor. Have a buddy put an appropriate weight on the lower part of your back. Lower yourself to the floor by bending at the elbows but keeping the same posture throughout until your nose is just above the ground. Push yourself back up the starting position locking your arms out.
4) Free Range Cable Machine
5 sets of 20 reps
The Free Range Cable Machine is wonderful because it allows you to do whatever you want. You can Press forward with one arm as shown. You can do flyes. You can do close grip presses or wide grip presses.
1) Chin Up
3 sets to failure
Reach up towards a pull-up bar with a close grip and palms facing towards you (reverse grip). 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 biceps, until your head is above the bar but not before. Slowly bring yourself back down until you hang extended again.
2) Incline Dumbbell Biceps Curl
20 reps, 15 reps, 10 reps, 6 reps (each arm)
Lying your body down on an incline bench, feet planted on the floor, back straight, abs tight, and head looking forward, hold dumbbells in each hand hanging down by your side (palms facing in front of you and the back of your hand facing the ground). Upper arms and elbows are tucked into your sides tightly. Curl the dumbbells up in an arc-like motion until they reach your upper chest. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the dumbbells down in an arc-like motion until they are hanging at your sides again.
3) Standing Barbell Curl
10 reps, 10 reps, 4 reps, 4 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.
20 sprints of 50 yards
Try to find about 50 yards of space (half the length of a football field). Sprint 50 yards as hard as you can, rest 30 seconds and repeat for a total of 20 times.
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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