Daily Workout- Shoulders, Abs, & Cardio
October 12, 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 October 8, 2012:
We gave you a full week of rest so now you are back and more refreshed than ever! It's always important to give your body a full week of rest 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 Friday, October 12, 2012, you will train your shoulders, abs, and finish up with sprints.
1) Standing Shoulder Press
5 sets of 12 reps
Stand up to a barbell, with feet shoulder-width apart, and deadlift it up properly in order to prevent injury. With the barbell in hand (hands at shoulder-width apart) with both palms facing toward your body, and head looking forward, back straight, abs tight, and feet planted, clean the bar up to your shoulders by rotating your wrists and lifting the bar while getting under it, and simultaneously splitting your legs so that one foot is in front of the other (staggered stance). Keep your knees bent. Press the barbell up over your head until your arms lock out and fully extended above. Slowly bring the barbell back down to the original position in which your arms are just below parallel.
2) Machine Shoulder Press
15 reps, 12 reps, 8 reps, 6 reps, 6 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) Dumbbell Front Raises
5 sets of 12 reps (each arm)
Stand up with a dumbbell in each hand and feet shoulder-width apart, holding the dumbbells out in front of your thighs with arms extended and hanging. With head looking forward, back straight, abs tight, and feet planted, slowly bring the dumbbell upward in front of you in an arc-like motion until it is level with your eyes while keeping your arm fully extended throughout the motion. 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) Standing Dumbbell Shrug
5 sets of 20 reps
Stand up to two dumbbells, with feet shoulder-width apart, and deadlift them up properly in order to prevent injury. With the dumbbells in hand and head looking forward, back straight, abs tight, and feet planted, shrug the dumbbells up using your traps (bring your shoulders and traps up to your ears) keeping your arms fully extended (don't bend your arms). Do not roll your shoulders backward or upward to bring them up either. It should be brought up in a linear motion. Squeeze your traps at the top of the movement. Slowly bring your shoulders down in a linear movement until your arms are hanging down again.
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) 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).
3) Reverse Crunch
5 sets of 30 reps
Lie down on the floor on your back, with both hands planted on the ground beside you. Forcefully pull your knees up into your ribcage so that your knees barely touch your head lifting your hips a little to do so. Hold it there for a brief moment and squeeze the abdominals to maximize blood flow. Slowly come back down to the original position where your legs are just above the ground.
20 sprints of 50 yards
Try to find about 50 yards of space (half the length of a football field). Sprint 50 yards as hard as you can, rest 30 seconds and repeat for a total of 20 times.
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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