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

Daily Workout- Shoulders & Abs



Daily Workout- Shoulders & Abs


April 27, 2012 Workout Routine- Jump Rope Cardio with Shoulders & Abs


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 April 23, 2012:

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


For this week you will focus on ramping up your cardio. To do so, you will jump rope between every set. When you are done with a specific set, you jump rope for one minute, rest for one minute, do another set, jump rope, repeat. For example, if you do 15 sets of back, you will do 15 one minute jump rope sessions with one minute breaks in between. Remember, you should go lighter on the weight this week since you will probably be more exhausted and should stick with going for 12 reps for each exercise. Focus strictly on form and make sure you don't rest too long. This is mainly all about conditioning for this week.


Watch this video to learn more about jump roping in between sets. 


Note: This is not the exact routine you will be doing but it will give you a basic understanding. 








For Friday, April 27, 2012, you will focus on doing shoulders and abs with jump roping a minute between every set. 



Shoulders


1) Arnold 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. Curl the dumbbells up so the dumbbells are being held by your chest with your arms tucked into your sides. In one smooth motion, push the dumbbells up whilst simultaneously rotating the dumbbells (so palms switch directions 180 degrees) until the dumbbells are over your head and arms are locked out. Slowly bring the dumbbells back down to the original position with the dumbbells in front of your chest and palms facing towards you.








2) Cable Front Raises
3 sets of 12 reps


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.









3) Cable Side Raises
3 sets of 12 reps


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.




 
 
 
 
4) Standing Barbell Shrug
5 sets of 12 reps


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 
3 sets of 12 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
3 sets of 12 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) Twisting Cable Baseball Swings
3 sets of 12 reps (each side)


Reach up towards a pull-up bar with a close grip and palms facing towards you (reverse grip). Keep your knees tucked in under you. Your arms should be fully extended at the bottom of the movement so you are hanging. In a slow, controlled manner pull your body up towards the bar using your biceps, until your head is above the bar but not before. Slowly bring yourself back down until you hang extended again.












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