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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Jump Rope Cardio with Back, Biceps & Foreams

Daily Workout- Jump Rope Cardio with Back, Biceps & Foreams



Daily Workout- Jump Rope Cardio with Back, Biceps & Foreams


March 12, 2012 Workout Routine- Jump Rope Cardio with Back, Biceps & Forearms


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 March 12, 2012:

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


For this week you will focus on ramping up your cardio. To do so, you will jump rope between every set. When you are done with a specific set, you jump rope for one minute, rest for one minute, do another set, jump rope, repeat. For example, if you do 15 sets of back, you will do 15 one minute jump rope sessions with one minute breaks in between. Remember, you should go lighter on the weight this week since you will probably be more exhausted and should stick with going for 12 reps for each exercise. Focus strictly on form and make sure you don't rest too long. This is mainly all about conditioning for this week.


Watch this video to learn more about jump roping in between sets. 


Note: This is not the exact routine you will be doing but it will give you a basic understanding. 








For Monday, March 12, 2012, you will focus on doing back, biceps and forearms with jump roping a minute between every set. 



Back


1) Deadlift
3 sets of 12 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.








2) Pull-Up
3 sets to failure


Reach out on a pull-up bar with a wide grip (as wide as you can possibly go). Keep your knees tucked in under you. Your arms should be fully extended at the bottom of the movement so you are hanging. In a slow, controlled manner pull your body up towards the bar using your back, until your head is above the bar but not before. Slowly bring yourself back down until you hang again.








3) Alternating Renegade Row
3 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.











4) Bent Over T-Bar Row
3 sets of 12 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 
3 sets of 12 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) Preacher Concentration Dumbbell Curl 
3 sets of 12 reps


Sit down on the preacher seat with one leg out in front of the other (squatted staggered stance) and a dumbbell in your hand extended over the pad in front of you. Feet are planted on the ground, back straight, abs tight, and head looking forward. Keep your other arm on the pad for support to hold yourself. Keep your upper arm and elbow fixated on the pad without moving them at all throughout the movement. In a smooth motion, curl the dumbbell up in an arc-like motion until the dumbbell is level with your chin. Squeeze your bicep at the top of the movement. Bring it back to its original position by returning it in an arc-like motion until your arm is nearly fully extended outward.







3) Incline Dumbbell Bicep Curl
3 sets of 12 reps 


Lying your body down on an incline bench, feet planted on the floor, back straight, abs tight, and head looking forward, hold dumbbells in each hand hanging down by your side (palms facing in front of you and the back of your hand facing the ground). Upper arms and elbows are tucked into your sides tightly. Curl the dumbbells up in an arc-like motion until they reach your upper chest. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the dumbbells down in an arc-like motion until they are hanging at your sides again.








Forearms

1) Forearm Barbell Curl (right to Reverse Forearm Barbell Curl)
3 sets of 12 reps 



Sit down on the edge of a bench with the inside of your forearms on your thighs and your hands over your knees holding a bar  with both palms facing the ground. Curl the bar up rotating your wrists by using your forearms without moving your forearms off of your thighs (keep them there the entire movement). Slowly bring it back down to its original position.







2) Reverse Forearm Barbell Curl
3 sets of 12 reps 


Sit down on the edge of a bench with the outside of your forearms on your thighs and your hands over your knees holding a bar with both palms facing the ceiling. Curl the bar up rotating your wrists by using your forearms without moving your forearms off of your thighs (keep them there the entire movement). Slowly bring it back down to its original position.




 

 
 


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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