Daily Workout- Jump Rope Cardio with Chest, Triceps, Abs
April 24, 2012 Workout Routine- Jump Rope Cardio with Chest, Triceps, & 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 April 23, 2012:
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 Tuesday, April 24, 2012, you will focus on doing chest, triceps and abs with jump roping a minute between every set.
1) Flat Dumbbell Chest Press
5 sets of 12 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 (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. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until your arms are at or even slightly below parallel to the floor.
2) Incline Weighted Push-Up
3 sets to failure
Put your feet up on a bench close together and position your hands shoulder-width apart and far enough from the bench so you can perform a full range of motion. Keep your back straight and butt up but not too much (Don't sag your hips but don't raise your butt in the air-Keep it flat). Keep your core tight all the way through. Look straight, meaning down at the floor. Have a buddy put an appropriate weight on the lower part of your back. Lower yourself to the floor by bending at the elbows but keeping the same posture throughout until your nose is just above the ground. Push yourself back up the starting position locking your arms out.
3) Incline Hammer Dumbbell Press
3 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.
4) Staggered Cable Crossover
3 sets of 12 reps
Stand in between the cable deck. Grab two cable handles on the highest setting at the top. Pull the handles down so where your elbows are bent and you feel maximum tension in your chest (a pull on the outer chest). Keep your feet staggered (one foot in front of the other) in this movement as shown. Bring your hands together in an arc-like motion until they cross each other over (alternate which hand crosses the other on every other rep). Squeeze at the top of the movement. In a slow, controlled manner bring it back in that same arc-like motion to the original position without letting the weights hit the bottom of the rack.
1) 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.
2) Weighted Dip on Bench
3 sets to failure
Lie your body in between two benches by grabbing one with your hands and resting your feet up on the other as illustrated. Have a buddy put weight/s on your lap while your arms are fully extended upward but while maintaining a very slight bend in the elbows. Slowly lower your body down until your upper arms are parallel with the floor but while keeping your elbows tucked into your sides to emphasize the triceps. Forcefully push back up to return to the original position of your arms fully extended. 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) Overhead Tricep Rope Extension
3 sets of 12 reps
Stand with your feet staggered (one in front of the other), back straight, and leaning over a little bit. Stand up to a cable deck and reach for a rope set at the tallest setting from behind you. Step out with it until the rope is on top of your head with your elbows cupping the top of your head. Push the rope out in front of you as illustrated until your arms are fully extended outward while maintaining good posture and elbow tucked into the sides of your head. Squeeze your tricep at the bottom of the movement. Slowly return the rope back to its original position.
1) Weighted Decline Twisting Sit-Up (supersetted with Weighted Rope Crunch)
3 sets of 12 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) by rotating your body towards one side (your elbow should aim to hit your knee). 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 by alternating sudes on each successive repetition.
2) Weighted Rope Crunch
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. Hold for a brief moment and squeeze your abs. Return it to the top raising it carefully without overextending yourself.
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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