Daily Workout- Chest & Triceps
September 10, 2012 Workout Routine- Chest/Triceps
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 September 10, 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 September 10, 2012, you will do chest and triceps.
1) Bench Press
12 reps, 12 reps, 8 reps, 6 reps, 4 reps
Lie down on the bench. 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. Bring it 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) 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.
5 sets of 20 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.
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) Close Grip Bench Press
20 reps, 15 reps, 10 reps, 6 reps, 6 reps
Lie down on the bench and grab the bar with hands very close together (about 6 inches from each other). With your feet planted on the floor, back arched, and hips flat on the bench, drive the weight up from the rack. Bring it over your chest. In a slow, controlled movement lower the weight carefully until the bar reaches the lower part of your chest (at your nipples or so) but only about half an inch above your chest. Do not touch your chest as you want to keep constant tension on the muscle the whole time and not use any momentum. Make sure that your elbows are tucked in to your sides throughout the entire movement as this will concentrate tension on the triceps opposed to the chest and shoulders (Do not bow your elbows out, especially when pushing up). 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 fully outward.
2) Skull Crushers
5 sets of 12 reps
Lie down on a bench with feet planted on the floor. Have a buddy hand you a cambered bar directly above your head as if you were doing a bench press but instead grip the inlets with your hands very close together. Slowly bring the bar down in an arc-like motion without moving your upper arms (elbows fixed and inward to your sides) to your forehead. Gently press back up right before the weight hits your forehead in that same arc-like motion without moving your upper arms and making sure your elbows do not bow out.
3) Rope Extensions
5 sets of 12 reps
Stand (feet close together, back straight, and butt sticking out slightly) up to a cable deck with a rope placed at the highest (tallest) setting of the tower. Grab the rope with each hand on either side of the rope with your palms facing towards each other. Push the rope downward towards your thighs in an arc-like motion until your arms are fully extended while maintaining good posture and elbows tucked into your sides. Bow the rope outward so your hands stretch the rope outward to maximize tricep tension, but still keep your elbows tucked in to your side. Squeeze your triceps at the bottom of the movement. Slowly return the rope back to its original position but not overly so where your elbows come off of your hips (keep the elbows by your hips at all times throughout the movement). On the top of the movement, your hands should not go any higher than where your lower chest meets your abdomen.
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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