Daily Workout- Shoulders & Cardio
July 6, 2012 Workout Routine- Shoulders & 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 July 2, 2012:
For this week you will focus on strictly using dumbbells for all your exercises. Dumbbells are the best type of free weights when it comes to working your stabilizer muscles. Having to stabilize the weight you're holding in each hand improves coordination and activates more muscle fibers over all. Barbells are necessary for explosive exercises and going much heavier, but this week is all about working on your balance, coordination and stabilization. Make sure you warm up properly doing 3-4 sets before starting your working sets for a specific muscle group. You will also continue with your sprints.
For Friday, July 6, 2012, you will train your shoulders using only dumbbells and follow this up with cardio sprints.
1) Military Dumbbell Shoulder 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.
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.
3 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) Dumbbell Side Lateral Raises
3 sets of 12 reps
Stand up with a dumbbell in each hand and feet shoulder-width apart, holding the dumbbells beside you with arms extended and hanging. With head looking forward, back straight, abs tight, and feet planted, slowly bring the dumbbell up sideways in in an arc-like motion until it is level with your shoulders while keeping your arm fully extended throughout the motion. Hold it at the top for a brief moment to squeeze your deltoids at the top of the movement. Slowly bring the dumbbells down in that same arc-like motion until your arms are hanging down again. You can also do this exercise using a cable machine in the same exact motion, doing one arm at a time.
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.
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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