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Daily Workout- Chest & Back



Daily Workout- Chest & Back


July 9, 2012 Workout Routine- Chest/Back


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 July 9, 2012:

Monday: Chest/Back
Tuesday: Abs/Cardio
Wednesday: Biceps/Shoulders/Legs
Thursday: Triceps/Abs/Cardio
Friday: Off
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 cardio intervals on the treadmill. 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, July 9, 2012, you will start your workout with training your chest and finish with your back.



Chest


1) Flat Dumbbell Bench Press 
20 reps, 15 reps, 10 reps, 6 reps, 6 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 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) 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) Staggered Cable Crossover
5 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 staggered (one foot in front of the other) in this movement as shown. Bring your hands together in an arc-like motion until they cross each other over (alternate which hand crosses the other on every other rep). 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.








Back



1) T-Bar Row
20 reps, 15 reps, 10 reps, 6 reps, 6 reps

Lay down face first on the bench with your feet planted on the given platform. Reach out for the handles. In one smooth motion, pull the handles in towards your chest squeezing at the top. Slowly lower the weight until your arms are fully extended.









2) Seated Cable Row
5 sets of 12 reps


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.







3) 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.








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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