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Home Training Workout Routine of the Day Gym Workouts Daily Workout- Triceps, Abs, Cardio

Daily Workout- Triceps, Abs, Cardio

Daily Workout- Triceps, Abs, Cardio

April 12, 2012 Workout Routine- Triceps/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 April 9, 2012:

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

For this week you will focus on doing standard workouts, incorporating both compound and isolation exercises. For your cardio exercises, you will do cardio intervals on the treadmill. 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. You will do 3 exercises with 5 sets of 12 reps for each muscle group.

For Thursday, April 12, 2012, you will workout your triceps, abs and end with cardio intervals on the treadmill.


1) Skull Crushers
5 sets of 12 reps

Lie down on a bench with feet planted on the floor. Have a buddy hand you a cambered bar directly above your head as if you were doing a bench press but instead grip the inlets with your hands very close together. Slowly bring the bar down in an arc-like motion without moving your upper arms (elbows fixed and inward to your sides) to your forehead. Gently press back up right before the weight hits your forehead in that same arc-like motion without moving your upper arms and making sure your elbows do not bow out.

2) Tricep Machine Extension
5 sets of 12 reps

While seated, grip the handles. Press your body firmly against the pad tightening your core so your body is stable and doesn't begin to move when you do the exercise (limit momentum and jerking at all costs). Push the handles forward until your arms are completely straightened making sure you keep your elbows fixated throughout the entire movement. Return the weight slowly upward while just bending your arms and not removing your elbows from the pad.

3) Tricep Rope Extension
5 sets of 12 reps

Stand (feet close together, back straight, and butt sticking out slightly) up to a cable deck with a rope placed at the highest (tallest) setting of the tower. Grab the rope with each hand on either side of the rope with your palms facing towards each other. Push the rope downward towards your thighs in an arc-like motion until your arms are fully extended while maintaining good posture and elbows tucked into your sides. Bow the rope outward so your hands stretch the rope outward to maximize tricep tension, but still keep your elbows tucked in to your side. Squeeze your triceps at the bottom of the movement. Slowly return the rope back to its original position but not overly so where your elbows come off of your hips (keep the elbows by your hips at all times throughout the movement). On the top of the movement, your hands should not go any higher than where your lower chest meets your abdomen.


1) Hanging Leg Raise
5 sets of 12 reps (use 10 lb. dumbbell between feet)

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).

2) Machine Combo Crunch
5 sets of 12 reps

Sit down on the chair reaching up for the handlebars and slipping your legs into the given pads. Keeping your arms stable and in a fixed position, pull your legs up to your chest while pushing your chest down to your legs (hence, the combination movement) by using your abs to do so (not your arms or legs). Come to the top of the movement, where your head is practically touching your knees but back is flat against the pad. Squeeze your abs at the top. Slowly come back up to the original position using your abs to guide you.

3) Twisting Oblique Machine

5 sets of 12 reps (each side)

Sit down in the machine with the pads set on the highest setting so that the pad is 90 degrees from looking forward. Keep your chest to the pad and grab the handlebars. Pull it across to the other side completely in a full range of motion by twisting your body and using your abs. Slowly twist your body back to the original position. Make sure to switch the pad to the opposite side.


One minute intervals on the treadmill

Start off the treadmill with a 6.0 MPH jog for 5 minutes to warm yourself up. 

After your warm-up, do the following speed every minute:

  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 10.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 11.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 11.0 MPH, 2.0 incline
  • 6.0 MPH, 2.0 incline
  • 12.0 MPH, 2.0 incline

Cool down on 4.0 MPH with a 1.0 incline for 5 minutes and gradually reduce your speed

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.

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