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Daily Workout- Chest

Daily Workout- Chest

May 14, 2011 Workout Routine- Chest

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 May 14, 2011:

Monday: Chest/Cardio
Tuesday: Back
Wednesday: Abs/Cardio
Thursday: Shoulders/Legs
Friday: Arms/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 long distance runs. Try to run about 3-5 miles depending on your conditioning levels. 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 Monday, May 14, 2012, you will train your chest followed by a long distance run outside for 3-5 miles (depending on your conditioning). 


1) Flat Bench Barbell Smith Machine

15 reps, 10 reps, 8 reps, 8 reps, 6 reps


Lie down on a flat bench positioned under the Smith machine. Grab a little wider than shoulder width-grip. With your feet planted on the floor, back arched, and hips flat on the bench, drive the weight up from the rack and over your chest. In a slow, controlled movement lower the weight carefully until the bar reaches your nipples but only about half an inch above your chest. Do not touch your chest as you want to keep constant tension on the chest the whole time and not use any momentum. Explode the weight up and a little backward in a controlled manner while your feet and hips are still planted until your arms are extended outward but with a slight bend.

2) Flat Chest Press

5 sets of 12 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 Hammer Press

5 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) Cable Crossover
3 sets of 20 reps

Stand in between the cable deck. Grab two cable handles on the highest setting at the top. Pull the handles down so where your elbows are bent and you feel maximum tension in your chest (a pull on the outer chest). Keep your feet together in this movement as shown. Bring your hands together in an arc-like motion until they meet. Squeeze at the top of the movement. In a slow, controlled manner bring it back in that same arc-like motion to the original position without letting the weights hit the bottom of the rack.

5) Free Range Cable Machine
3 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.



Run 3-5 miles outside depending on your conditioning level.


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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