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Daily Workout- Legs

Daily Workout- Legs

February 2, 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 30, 2012:

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

For this week you will focus on strictly using dumbbells for all your exercises. Dumbbells are the best type of free weights when it comes to working your stabilizer muscles. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all. Barbells are necessary for explosive exercises and going much heavier, but this week is all about working on your balance, coordination and stabilization. Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. You will also continue with your sprints.  

For Thursday, February 2, 2012, you will train your legs. You will use dumbbells to train your legs since this week's routine centers on dumbbell training. However, your leg workout is limited using dumbbells. Therefore, you will incorporate some other exercises as well.

1) Hack Squat

5 sets of 12 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) 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.

3) Dumbbell Step Up

5 sets of 12 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) 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.

5) 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.

6) Seated Calf Raises

3 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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