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Home Training Workout Routine of the Day Gym Workouts Daily Workout- High Rep Training with Back, Biceps, & Abs

Daily Workout- High Rep Training with Back, Biceps, & Abs



Daily Workout- High Rep Training with Back, Biceps, & Abs


February 13, 2012 Workout Routine- High Rep Training with Back/Biceps/Abs


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 February 13, 2012:

Monday:  Back/Biceps/Abs
Tuesday: Chest/Triceps/Cardio
Wednesday: 
Off
Thursday: 
Legs
Friday: Shoulders/Abs
Saturday: Cardio Only
Sunday: Off



Often times, you see many people in the gym doing reps of 8-12 thinking that those reps are enough to stress the muscles to grow. While this may be true most of the time, you most likely will not see results if you continually do the same amount of reps every single workout session. Think of your body as an active organism that has a tolerance level for anything you do including lifting weights. Your body will get used to doing the same amount of reps each time and it won’t stimulate the muscles to grow properly. While switching around your workout routine may help shock the muscles to new growth, it is often the mundane rep range that will prevent true progress. This week, you are going to focus on doing high reps when you train, even doing up to 50 reps for a set at times. Doing this will inevitably get you stronger and develop more lean muscle mass. 






For Monday, February 13, 2012, you will do high-rep training with your back, biceps and abs. You only need to do two full exercises for your biceps. When you train your back, especially doing such high reps, you biceps will be pretty exhausted by the time you start doing biceps. So, try to do less for biceps so you don't overtrain. As your reps decrease, make sure you increase the weight (and vise versa). You will save the deadlift training with your legs this week.




Back

1) Wide Grip Lat Pulldown
20 reps, 40 reps, 50 reps, 20 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.







2) Close Grip Pulldown

20 reps, 40 reps, 50 reps, 20 reps


While seated on the lat pull-down machine, reach out towards a close grip handle so your arms are fully extended at the top. 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.







3) Bent Over Barbell Row

20 reps, 40 reps, 50 reps, 20 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) Bent Over T-Bar Row

20 reps, 40 reps, 50 reps, 20 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.









Biceps


1) Standing Barbell Curl
5 sets of 20 reps

 

 

Stand shoulder-width apart with a cambered bar in hands and back straight, abs tight, and head looking forward. Grip the bar with shoulder-width grip and barbell hanging down extended. Upper arms and elbows are tucked into your sides tightly. Curl the bar up in an arc-like motion until it reaches your chin. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the bar down in an arc-like motion.









2) Lying Cable Curl
5 sets of 50 reps

 

 

Place a bar on the lowest (shortest) setting of a cable rack. Lie down on the floor with legs extended out, feet posted on the sturdy bars of the cable rack, back flat and head looking at the ceiling. Grab the bar so that it is just above your thighs with upper arms on the floor and tucked into your sides. Curl the bar up in an arc-like motion up into your chin keeping the elbow fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion until your arms are fully extended outward.







Abs

Superset these two exercises together



1) Weighted Decline Sit-Up
5 sets of 30 reps


 

Sit down on a decline bench with legs in the given pads to prevent you from falling. Have a buddy hand you a weight (plate or dumbbell). Keep the dumbbell on your chest and in one smooth motion, sit yourself up by using your abs. Keep your head looking forward and don't jerk to get yourself up. Come up to the top where the top is considered before your body is perpendicular to the floor (60 degrees or so) to keep maximum tension (don't sit too far up).  Squeeze your abs at the top. Slowly come back down but do not let your entire back hit the pad. Repeat the rep just before your upper back hits.






 

 

2) Weighted Twisting Rope Crunch
5 sets of 30 reps


Set up a rope at the highest setting. Kneel underneath it so you are curled up with your butt resting upon your heels (feet are flat toes and toes are not curled) and grab it cupping your elbows around your head. Pull the weight down in an arc-like motion pulling with your abs and not your arms until your elbows hit your knees. However, when you pull it down, twist your body across so that your elbow touches your opposite knee as illustrated. Hold for a brief moment and squeeze your abs. Return it to the top raising it carefully without overextending yourself.  Alternate between each side on every rep.






 

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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