Daily Workout- Legs
September 20, 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 September 17, 2012:
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, September 20, 2012, you will train your legs.
1) Back Squat
20 reps, 20 reps, 10 reps, 10 reps, 4 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) Front Squat
20 reps, 20 reps, 10 reps, 10 reps, 4 reps
Stand up with feet shoulder-width apart and a barbell across the front of you (It should rest upon your clavicle and on your shoulders with your arms crossed over it giving it some extra support). Toes should be pointed straight forward. 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. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Weight should be shifted onto your heels and never your toes. Drive your feet through the ground and explode upward to return to the original position.
3) Leg Press
5 sets of 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.
4) Stiff-Legged Deadlift
20 reps, 15 reps, 10 reps, 6 reps, 4 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) 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.
6) Standing Machine Calf Raise
50 reps, 40 reps, 30 reps, 20 reps, 10 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.
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 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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