Muscleprodigy


MP Store

MP NATION NEWSLETTER

Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Training Workout Routine of the Day Gym Workouts Daily Workout- Shoulders, Abs, & Cardio

Daily Workout- Shoulders, Abs, & Cardio



Daily Workout- Shoulders, Abs, & Cardio


September 21, 2012 Workout Routine- Shoulders/Abs/Cardio


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:

Monday: Off
Tuesday: Chest/Triceps/Cardio
Wednesday: Back/Biceps
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 Friday, September 21, 2012, you will train your shoulders followed by abs and cardio intervals on the treadmill.


 

1) Military Press
5 sets of 12 reps

Sit down on a seat with a back rest with feet sturdily planted on the ground, head looking forward, back straight against the pad but with a slight arch, and abs tight. Kick up the dumbbells with your knees to prevent injury so that each dumbbell is beside your head at ear level. Palms should be facing forward. In one smooth motion, push the dumbbells up until the dumbbells are over your head and arms are locked out. Slowly bring the dumbbells back down to the original position until your arms parallel to the ground.






2) Machine Shoulder Press
5 sets of 12 reps


Sit down on the machine with feet planted on the ground, head looking forward, back straight against the pad but with a slight arch, and abs tight. Grip the handlebars and forcefully push the bars up until you lock out your arms at the top while maintaining good posture. Hold the bars up at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the bars back down until your arms are just below parallel.

 






3) Cable Front Raises
5 sets of 20 reps (each side)


Place a handle on the lowest (shortest) setting of the cable rack. Stand with your back facing to the cable rack, with feet shoulder-width apart, and grab the handle from behind you as illustrated wit arm fully extended (handle should be behind your leg). With head looking forward, back straight, abs tight, and feet planted, slowly bring the dumbbell up in an arc-like motion until it is level with your eyes while keeping your arm fully extended throughout the motion (don't bend your arm). Hold it at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the handle down in that same arc-like motion until your arm is hanging down again.








4) Cable Side Raises
5 sets of 20 reps (each side)


Place a handle on the lowest (shortest) setting of the cable rack. Stand with your side (the one that is not performing the movement) facing to the cable rack, with feet shoulder-width apart, and grab the handle from behind you as illustrated wit arm fully extended (handle should be behind your leg). With  head looking forward, back straight, abs tight, and feet planted, slowly bring the dumbbell up sideways in an arc-like motion until it is level with your eyes while keeping your arm fully extended throughout the motion (don't bend your arm). Hold it at the top for a brief moment to squeeze your front deltoid at the top of the movement. Slowly bring the handle down in that same arc-like motion until your arm is hanging down again.









Abs


1) Floor Wipers
5 sets of 20 reps


Lie down on the floor and have a buddy hand you a weighted bar over your chest for you to reach up and grab it with hands shoulder-width apart. Hold it at the top as if you were holding the bar at the top of the bench press. While holding it there, bring your legs all the way up to one side (to the edge of the bar or the plate). Slowly bring it back down to the center without letting your legs touch the ground. Repeat this but ring your legs to the other side as well.









2) Advanced Ab Rollout
5 sets of 15 reps


While standing up, and knees slightly bent, bend over at the waist and reach for the ab roller down on the floor. In one smooth motion, extend your arms outward completely lowering your body to the floor. Do not let your body touch the ground at all. Keep your back straight and butt level with your back. Slowly return back to the standing position.


 




 


 

Cardio

One minute intervals on the treadmill



Start off the treadmill with a 6.0 MPH jog for 5 minutes to warm yourself up. 

After your warm-up, do the following speed every minute:

  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline


Cool down on 4.0 MPH with a 1.0 incline for 5 minutes and gradually reduce your speed





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.





Muscle Prodigy Products



COMMENTS


  • Basic Information
  • Related Articles

Date Published : 2012-09-21 08:13:36
Written By : Muscle Prodigy