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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Full Body & Cardio

Daily Workout- Full Body & Cardio



Daily Workout- Full Body & Cardio

 


January 7, 2012 Workout Routine- Full Body/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 2, 2012:

Monday: Off
Tuesday: Upper Body
Wednesday:
Lower Body
Thursday: Cardio/Abs
Friday: Off
Saturday: Full Body/Cardio
Sunday: Cardio/Abs

 

 

For this week, we are going to focus on doing upper body on one day and then doing lower body on another. You will also do a full body workout (both upper body and lower body) on one day. Repeatedly doing seperate muscle groups each day can cause muscular adaptation and may prevent proper strength and muscular gains. Bringing variety to your routine can help you break this plateau and shock your muscles to new growth. You will focus on doing mainly compound workouts because they are more effective for building quality muscle mass and provide more of a cardiovascular workout. You will do both higher reps and lower reps to focus on both endurance training and strength training. Make sure you warm up with 3-4 sets, gradually increasing the weight, before you start your working sets.

 


 

For Saturday, January 7, the workout you will be performing is an upper and lower body routine with compound exercises. Make sure you increase the weight as your reps decrease (and vise-versa). You will end your workout with a cardio interval routine on the treadmill.


 

Upper Body


1) Incline Barbell Bench Press

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

 

The Incline Bench Press mainly works your upper chest. 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 the upper portion of your chest 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) Deadlift

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing outward. While keeping your back straight and your butt down (in a squatting position) stand up with the weight by pulling the bar up your shins (keeping your arms extended throughout the whole movement). Lock out the deadlift by swaying your hips forward just a little once it reaches its highest point. To bring the weight down, lower your butt down first (do not bend over to drop it) until you bring the bar back to the floor.

 

 

 

 

 

 

3) Bent Over Barbell Row

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing inward. Deadlift the bar up properly to prevent injury. With a slight bend in your knees and a bend at your waist (back is straight and head is looking forward), let the bar hang down so it is approximately at your knees or lower. In a slow, controlled movement, pull the weight up into your lower abdomen without using jerking or momentum. Squeeze your back at the top. Lower the weight carefully until your arms are fully extended.

 

 

 

 

 

 

4) Weighted Dip

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

 

Use a weight belt and attach the appropriate weighted plate to it. Hop up onto two parallel bars with your knees bent behind you and your arms extended but maintaining a slight bend in your elbows at the top of the movement. Keep your head straight and make sure you are upright throughout the whole movement (don't lean forward) to emphasize the triceps opposed to chest and/or shoulders. Lower your body slowly until your elbows are parallel to the floor. Push yourself back up to the top in a slow, controlled manner keeping your body upright.

 

 

 

 

 

 

 

Cardio


5) Barbell Back Squat

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your  butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.

 

 

 

 

 

 

6) Leg Press

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

Sit on the machine with your back and head against the padded support. Line up your feet in the middle of the platform about hip width apart and your heels flat. Push up and release the safety latch and slowly bring the weight down to where your legs form an angle of about 90 degrees at the knee. Push the weight back up, keeping your back and head planted against the padded support at all times.  

 

 

 

 

7) Stiff-Legged Deadlift

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

Stand up to a barbell with feet shoulder-width apart. Grab the barbell with your hands with a slightly wider than shoulder-width grip. Let your arms hang. It is very important you keep your back straight throughout the entire movement (Do not round it) and look forward. Instead of a normal deadlift , where you drop your butt, here you keep a very slight bend in your knees but you pull up with your arms hanging down without dropping your butt to the floor using your hamstrings and lower back to pull the weight upward.

 

 

 

 

 

8) Dumbbell Step Up

20 reps, 15 reps, 10 reps, 6 reps, 4 reps

 

Hold a dumbbell in each of your hands and let it hang down next to your sides. Step up with one leg onto a bench in front of you. Step up with the other leg so that both feet are on the bench . Return back down by carefully stepping one foot down behind you and following with the other foot.

 

 

 

 

 

 

 

Cardio

 

 

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. 

 



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