December 19, 2011 Workout Routine- Chest Supersets
December 19, 2011 Workout Routine- Chest 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 December 19, 2011:
Saturday: Cardio Only
For this week, you will focus on doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Therefore, an example of a bicep isolation superset would be pumping out one arm cable curls followed immediately by concentration curls. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Therefore, when you do 2 sets of a very similar exercise on the same muscle group, it is called a compound superset. These are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. A compound superset example would be doing a flat bench press followed immediately by an inclined bench press.
For Monday, December 19, 2011, you will focus on your chest 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. for bench press, you would want to drop the weight down to 135 lbs. on dumbbell incline press (around 65 lbs.) 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) Flat Bench Barbell Press (right to Incline Dumbbell Press)
5 sets of 12 reps
Lying your body down on an incline bench, feet planted on the floor, back straight, abs tight, and head looking forward, hold dumbbells in each hand hanging down by your side (palms facing in front of you and the back of your hand facing the ground). Upper arms and elbows are tucked into your sides tightly. Curl the dumbbells up in an arc-like motion until they reach your upper chest. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the dumbbells down in an arc-like motion until they are hanging at your sides again.
1) Incline Dumbbell Press
While seated down on a slightly inclined bench (around 30 degrees) with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder) using your knees to "kick it up" in one smooth motion (this prevents injury). Press the dumbbells in a slow, controlled manner above your chest with your palms facing forwards until both dumbbells meet each other in the center. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until your arms are at or even slightly below parallel to the floor.
5 sets of 12 reps
While seated down on a slightly inclined bench (around 30 degrees) with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder but with a hammer grip) using your knees to "kick it up" in one smooth motion (this prevents injury). Press the dumbbells in a slow, controlled manner above your chest with your palms facing forwards until both dumbbells meet each other in the center the same way a dumbbell fly would do so. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until the dumbbell touches your chest again.
2) Chest Dip
Although generally considered a triceps exercise, the Dip can really work the chest well if done properly. Hop up onto two parallel bars with your knees bent behind you and your arms extended but maintaining a slight bend in your elbows at the top of the movement. Rest your chin on your upper chest and kick your knees back even further so your body is leaning forward slightly (this emphasizes the chest opposed to the triceps). Lower your body until your elbows are parallel to the floor. Push yourself back up to the top in a slow, controlled manner keeping your body bent forward.
3) Pec Deck Butterfly (right to Staggered Cable Crossover)
5 sets of 20 reps
While seated on a Pec-deck machine set it on a level so that you feel a great pull in your chest (You should feel it in the outside of the chest) but not overly so to the point where it hurts. While maintaining a slight bend in your elbows, push the bars in an arch-like motion until each hand meets each other in the center of your body. Squeeze at the top of the movement (You should feel it tightening in the middle of your chest). Bring it back down in an arch-like motion maintaining that slight elbow bend to the original position.
3) Staggered Cable Crossovers
Stand in between the cable deck. Grab two cable handles on the highest setting at the top. Pull the handles down so where your elbows are bent and you feel maximum tension in your chest (a pull on the outer chest). Keep your feet staggered (one foot in front of the other) in this movement as shown. Bring your hands together in an arc-like motion until they cross each other over (alternate which hand crosses the other on every other rep). Squeeze at the top of the movement. In a slow, controlled manner bring it back in that same arc-like motion to the original position without letting the weights hit the bottom of the rack.
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. Oh yeah, and the best transformation wins $10,000!
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