MP Store


Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Training Workout Routine of the Day Gym Workouts Daily Workout- Chest with Resistance Bands & Cardio

Daily Workout- Chest with Resistance Bands & Cardio

Daily Workout- Chest with Resistance Bands & Cardio

December 27, 2011 Workout Routine- Chest with Resistance Bands & 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 December 26, 2011:

Monday: Back/Abs
Tuesday: Chest/Cardio
Thursday: Shoulders/Abs
Friday: Arms
Saturday: Cardio Only
Sunday: Off



For this week, we are going to focus on resistance band training. There are many advantages to using resistance bands. The first and most obvious advantage is how much easier it is to travel with them and find the space to keep them. You can put your resistance bands in your luggage and do them in your hotel room when traveling. You can also stuff them in your drawers or closet, which will take up virtually no room. There is also a mechanical advantage in resistance bands in that resistance is maintained through every part of the motion while many similar free weight exercises are actually not performing work during parts of the lift when a movement isn’t against gravity at a large enough angle. When training with resistance bands, every part of both the concentric and eccentric part of the exercise has resistance, resulting in better range of motion, providing new strength gains and increased stimulation. It is beneficial to incorporate resistance band training into your daily routine because it brings in a form of hypertrophy by bringing a different stimulus to your muscles. 




For Tuesday, December 27, 2011, the workout you will be performing is chest using resistance bands. Before using the resistance bands, make sure they are secure and firmly in place. When using resistance bands, perform the movement slowly and squeeze when you contract the muscle. You will feel resistance throughout the entire movement so keeping everything controlled is key. You will end your workout with a cardio interval routine on the treadmill. 






1) Resistance Band Chest Press

5 sets of 15 reps



1) Attach a resistance band to a stationary object between waist and shoulder level. Stand with your back to the anchor.

2) Hold each end of the resistance band at the sides of the chest with elbows pointed straight out to your sides at around nipple level and the band running under each arm.

3) While holding your body still, press the bands forward until your arms are straight out in front of you, but make sure to keep a very slight bend in your elbows.

4) Release the bands back to the starting position in a slow and controlled manner and repeat.



2) Resistance Band Fly

5 sets of 15 reps


1) Lay face down on your mat with a resistance band under your torso, legs straight and holding a handle in each hand.

2) Straighten your arms out to the sides like you’re flying and raise your chest off the mat while holding your shoulders down and back.

3) Slowly pull the band up and back while concentrating on moving your shoulder blades towards the center of your back. Once you’ve pulled your arms up as far as you can, hold for a moment before releasing.

4) Slowly lower your arms and repeat.






3) Resistance Band Seated Pectoral Fly

5 sets of 15 reps



1) Attach the resistance band around a stationary object while you sit with your back towards the object. Keeping your back straight and legs out in front of you, extend your arms all the way out to your side with a slight bend in your elbows.

2) Bring your hands together and squeeze your chest.

3) Return to the starting position and repeat to complete a set. 










2 mile intervals on the treadmill

Start off the treadmill with a 6.0 MPH jog for 5 minutes to warm yourself up. 

After your warm-up, do the following speeds and inclines every 1/4 of a mile:

  • 6.0 MPH, 1.0 incline
  • 7.0 MPH, 3.0 incline
  • 8.0 MPH, 1.0 incline
  • 10.0 MPH, 3.0 incline
  • 6.0 MPH, 1.0 incline
  • 10.0 MPH, 3.0 incline
  • 7.0 MPH, 5.0 incline
  • 6.0 MPH, 1.0 incline

Cool down on 4.0 MPH with a 1.0 incline for 1/4 mile and gradually reduce your speed




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. 


Muscle Prodigy Products