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Daily Workout- Legs



Daily Workout- Legs


January 26, 2012 Workout Routine- Legs


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 23, 2012:

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

 

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 Thursday, January 26, 2012, you will train your legs. 

 

 

1) Leg Press

20 reps, 15 reps, 12 reps, 8 reps, 6 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.  

 






2) Barbell Lunge

5 sets of 12 reps (each leg)

 

Stand up with feet shoulder-width apart and a barbell across the back. Step out with one foot forward and perform a lunge where your back knee drops to the ground and you maintain a bend in your front knee. You can either walk with it and perform the exact same thing with the other leg or you can step your leg that is now forward and drive it to step back with it and then alternate legs.

 

 

 






3) Dumbbell Squat

5 sets of 12 reps

 

Hold a dumbbell in each of your hands and let it hang down next to your sides. Stick your butt out behind you and drop it down to the floor by bending at the knees while you keep letting your arms hang (Back must be straight the whole movement through and head needs to be looking forward). Go down until the dumbbells touch the floor. Stand up by extending your legs and pushing your butt back up to your normal standing position.

 

 

 






4) Stiff-Legged Deadlift 

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) Leg Extensions

3 sets of 20 reps

 

While seated, insert both legs into the pad so that your shins (right above the foot) are resting against the pad. Extend your legs outward by driving them upward. Squeeze your legs at the top holding it there for a brief moment. Slowly lower the weight to the original position without letting the weights hit the bottom.

 

 

 






6) Lying Hamstring Curl

3 sets of 20 reps

 

Lying face-down against the padded machine, insert both legs into the pad to rest your legs upon it. Bend at the knee to raise the weight by pulling it upward so that the pads touch your hamstring. Squeeze the hamstring muscle at the top. Lower the weight slowly to the bottom to return to the normal position without letting the weight hit the bottom of the rack.

 

 

 






7) Seated Calf Raise

5 sets of 50 reps

 

While seated adjust your legs so that your thighs are under the pads and just your toes are on the platforms below (not your heels). Drive up using your calves by pushing up with your toes. Hold at the top and squeeze your calf muscles. Lower the weight slowly by bringing your heels back to the ground.

 

 

 

 

 

 

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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