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Daily Workout- Legs & Abs



Daily Workout- Legs & Abs


August 15, 2012 Workout Routine- Legs & 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 August 13, 2012:

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


Last week was a rest week to recover from your workouts. It's good to take a full week off every few months. For this week you will focus on doing standard workouts, incorporating both compound and isolation exercises. For your cardio exercises, you will do all sprint based workouts. Make sure you increase the weight as the reps decrease (and vise-versa). Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. 




 

For Wednesday, August 15, 2012, you will start your workout with training your legs and then ending with abs.




Legs


1) Barbell Back Squat

20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 2 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.









2) Leg Press

20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 2 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.  






3) Dumbbell Step Up

3 sets of 15 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.







4) Stiff-Legged Deadlifts

3 sets of 12 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.






5) Standing Machine Calf Raises

5 sets of 30 reps

 

Stand with feet shoulder width apart and your toes on the platform with your shoulders underneath the pads. Come off of your heels by pushing with your toes off of the platform. Hold at the top and squeeze the calf muscle. Come back down to the starting position.









Abs


1) Machine Combo Crunch

5 sets of 20 reps 

Sit down on the chair reaching up for the handlebars and slipping your legs into the given pads. Keeping your arms stable and in a fixed position, pull your legs up to your chest while pushing your chest down to your legs (hence, the combination movement) by using your abs to do so (not your arms or legs). Come to the top of the movement, where your head is practically touching your knees but back is flat against the pad. Squeeze your abs at the top. Slowly come back up to the original position using your abs to guide you.







2) Hanging Leg Raise

5 sets of 20 reps


Position yourself so that your elbows go into the inserts of the pocket of the hanging ab apparatus. Hold yourself up using your abs to do so and holding on to the apparatus itself with your hands for extra support. Without jerking or swaying your body, forcefully pull your legs up using your abs until your toes are eye-level. Hold it there for a brief moment to squeeze. Then, return your legs back down to the original position without swaying at all (keep your abs tight to prevent from swaying and do it slowly).








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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