Daily Workout- Shoulders
April 6, 2012 Workout Routine- Shoulders
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 2, 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.
1) Military Dumbbell Shoulder Press
12 reps, 12 reps, 6 reps, 6 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.
12 reps, 12 reps, 6 reps, 6 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.
3 sets of 12 reps (each arm)
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) Bent Over Rear Deltoid Raises
3 sets of 12 reps
Sit down on the edge of the bench with dumbbells in each hand, body leaning over your legs, and feet planted on the ground. Keep the dumbbells under your legs and chest against your thighs with head looking at the ground. Let your arms hang with the dumbbells in your hands. Slowly bring the dumbbells up sideways in an arc-like motion while keeping your arm extended, with a slight bend, throughout the entire movement, keeping your chest against your thighs (this is very important). Hold the dumbbells up sideways for a brief moment to squeeze your rear deltoids at the top of the movement. Slowly bring the dumbbells back down in that same arc-like motion until your arm is hanging again.
5) Upright Row
3 sets of 12 reps
Stand up with a barbell and feet shoulder-width apart. With the barbell out in front of you (in front of your thighs) and head looking forward, back straight, abs tight, and feet planted, slowly bring the barbell up along your body, as illustrated, using your shoulders while keeping your elbows above your forearms throughout the entire movement. It should be brought up in a linear motion. Hold the barbell up at the top to squeeze the muscle at the top of the movement. Slowly bring the barbell down in a linear movement along your body until your arms are hanging down in front of you 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 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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