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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Chest, Triceps & Cardio

Daily Workout- Chest, Triceps & Cardio



Daily Workout- Chest, Triceps & Cardio


January 30, 2012 Workout Routine- Chest/Triceps/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 January 30, 2012:

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


For this week you will focus on strictly using dumbbells for all your exercises. Dumbbells are the best type of free weights when it comes to working your stabilizer muscles. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all. Barbells are necessary for explosive exercises and going much heavier, but this week is all about working on your balance, coordination and stabilization. Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. You will also continue with your sprints.  




For Monday, January 30, 2012, you will train your chest and triceps and follow that up with sprints outside. 




Chest


1) Flat Dumbbell Chest Press
3 sets of 12 reps


While seated on a flat bench with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder) using your knees to "kick it up" in one smooth motion (this prevents injury). Press the dumbbells in a slow, controlled manner above your chest with your palms facing forwards until both dumbbells meet each other in the center. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until your arms are at or even slightly below parallel to the floor.





2) Incline Dumbbell Chest Press

3 sets of 12 reps


While seated down on a slightly inclined bench (around 30 degrees) with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder) using your knees to "kick it up" in one smooth motion (this prevents injury). Press the dumbbells in a slow, controlled manner above your chest with your palms facing forwards until both dumbbells meet each other in the center. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until your arms are at or even slightly below parallel to the floor.








3) Incline Hammer Dumbbell Press

3 sets of 12 reps

 

While seated down on a slightly inclined bench (around 30 degrees) with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder but with a hammer grip) using your knees to "kick it up" in one smooth motion (this prevents injury). Press the dumbbells in a slow, controlled manner above your chest with your palms facing forwards until both dumbbells meet each other in the center the same way a dumbbell fly would do so. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until the dumbbell touches your chest again.






4) Dumbbell Pec Fly 

5 sets of 12 reps

 

While seated on a flat bench with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder) using your knees to "kick it up" in one smooth motion. Lift the dumbbells above your chest while maintaining a slight bend in your elbows. Maintain good posture with your feet flat on the ground. Begin the motion by lowering the dumbbells in the form of an arch until you feel a good stretch in your pecs. In a smooth motion, bring the weights back up over your chest in the same arch as before; but make sure to maintain that same bend in your elbows throughout the entire movement.






Triceps

1) Overhead Dumbbell Triceps Press

5 sets of 12 reps


While seated with feet planted on the floor and back slightly arched on the back rest, have a buddy hand you a dumbbell from behind and reach up for the dumbbell and grab it on the upper portion of it so your hands make a V around the bar of the dumbbell (the bar of the dumbbell should lie in between your 2 hands and your hands are just cupping one side of the dumbbell). Lower the weight slowly in an arc-like motion behind your neck by just moving your forearms (keeping your elbow and upper arms fixed) until the dumbbell is down as far as it can go. While keeping your back slightly arched but rested upon the back pad, push the dumbbell up so that the dumbbell is directly above your head.






2) Overhead Dumbbell Triceps Extension

5 sets of 12 reps (each arm)


While standing (can also be performed while seated) at shoulder- width apart, grab a dumbbell and with your arm bent at the elbow (making about a 90 degree angle) hold the dumbbell directly behind your head. While keeping your elbow fixated, push the weight upward so the dumbbell is directly above your head and your arm is fully extended upward. Squeeze the tricep. Bring the dumbbell down slowly by just lowering your forearm keeping your elbow and upper arm in a fixed position.





3) Dumbbell Kickback
5 sets of 12 reps (each arm)


Stand up with a dumbbell and bend over at the waist slightly while keeping your back straight and head aligned with your spine. Stand in an athletic stance with one foot staggered in front of the other. Lean your body forward while keeping your back straight and weight shifted toward the side where your hand is resting on an apparatus (in this case a weight rack-support hand is on the same side as the foot that is forward). In a slow, smooth motion pull the dumbbell backward and up by straightening your arm (but keeping your elbow fixated at the same point) until your arm is completely parallel with the floor. Squeeze the tricep muscle at the top of the movement. Slowly bring it back down to the original position while keeping your elbow in a fixed position.





Cardio

20 sprints of 50 yards



It's probably pretty cold out this time of year but bundle up and prepare for the best cardio workout!  

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 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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