Daily Workout- Shoulders & Legs Supersets
September 6, 2012 Workout Routine- Back/Cardio Supersets
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 3, 2012:
For this week, you will do supersets. Incorporating supersets in your workouts is a great way of training that can save time, add intensity and help you bust through weight loss plateaus. By working the same muscle with one exercise right after another, you overload your muscles and can add even more stimulation to help your muscles grow that much more. You will try to get 12 reps per exercise.
For Thursday, September 6, 2012, you will focus on your shoulders and legs with supersets. You should immediately go from one exercise to the next. After you do both exercises (which counts as one superset), you should rest for no more than two minutes and repeat with the supersets. When going from one superset to the other, make sure you lower the weight by around 40%. Therefore, if you do 225 lbs. on squats, you would want to drop the weight down to 135 lbs. on hack squats and try to get the same amount of reps as the first exercise. You should adjust the weight accordingly so that you can do around the same reps between the two but struggling on the last few reps.
1) Machine Military Press (right to Arnold Press)
3 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.
1) Arnold Press
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) Upright Row (right to Bent Over Dumbbell Side Lateral Raise)
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.
2) Bent Over Dumbbell Side Lateral Raise
Stand up with a dumbbell in each hand and feet shoulder-width apart, holding the dumbbells out in front of your thighs with arms bent 90 degrees at the elbow (palms should be facing each other). With head looking forward, back straight, body bent over at the waist, abs tight, and feet planted, slowly bring the dumbbell up sideways in an arc-like motion until it is level with your shoulders while keeping your arm bent 90 degrees throughout the motion. Hold them at the top for a brief moment to squeeze your deltoid muscles at the top of the movement. Slowly bring the dumbbells back down in that same arc-like motion until your arms are hanging down in front of your thighs again.
3) Cable Front Raises (right to Cable Side Lateral 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 Lateral Raises
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.
1) Barbell Back Squat (right to Leg Press)
3 sets of 12 reps
Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.
1) Leg Press
Sit on the machine with your back and head against the padded support. Line up your feet in the middle of the platform about hip width apart and your heels flat. Push up and release the safety latch and slowly bring the weight down to where your legs form an angle of about 90 degrees at the knee. Push the weight back up, keeping your back and head planted against the padded support at all times.
2) Deadlift (right to Barbell Lunge)
Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing outward. While keeping your back straight and your butt down (in a squatting position) stand up with the weight by pulling the bar up your shins (keeping your arms extended throughout the whole movement). Lock out the deadlift by swaying your hips forward just a little once it reaches its highest point. To bring the weight down, lower your butt down first (do not bend over to drop it) until you bring the bar back to the floor.
2) Barbell Lunge
Stand up with feet shoulder-width apart and a barbell across the back. Step out with one foot forward and perform a lunge where your back knee drops to the ground and you maintain a bend in your front knee. You can either walk with it and perform the exact same thing with the other leg or you can step your leg that is now forward and drive it to step back with it and then alternate legs.
3) Donkey Calf Raise (right to Standing Machine Calf Raise)
Plant your toes on the platform underneath and face your body/head away from the weights. Rest your arms on the pad in front of you and place your butt on the pad above the platform where your feet reside. Drive up by forcefully pushing your toes into the platform to raise the weight. Hold at the top and squeeze the calf muscle. Lower it slowly and return to the normal position.
3) Standing Machine Calf Raise
Stand with feet shoulder width-apart and your toes on the platform with your shoulders underneath the pads. Come off of your heels by pushing with your toes off of the platform. Hold at the top and squeeze the calf muscle. Come back down to the starting position.
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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