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Home Training Workout Routine of the Day Gym Workouts December 2, 2011 Workout Routine- Get Strong with Shoulders, Abs & Cardio

December 2, 2011 Workout Routine- Get Strong with Shoulders, Abs & Cardio



December 2, 2011 Workout Routine- Get Strong with Shoulders, Abs & Cardio


December 2, 2011 Workout Routine- Get Strong with Shoulders, 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 November 28, 2011:

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

 

After a nice long break during the Thanksgiving holiday, it is now time to get back to business. This week we will change things around and focus on increasing the cardio and abs this week to burn those extra calories from the Thanksgiving holiday (and to shred you up). You will work on muscle groups that complement each other (such as chest with triceps and back with biceps) to further exhaust your muscles. We don't recommend going to the gym on five straight days, however doing it once in a while won't hinder your progress. This way you can get the whole weekend off to rest your body and relax. 

 


 

For Friday, December 2, 2011, you will focus on doing shoulders, abs and then ending the day with a cardio routine. 

 

 

 

Shoulders

1) Military Dumbbell Shoulder Press

15 reps, 10 reps, 6 reps (increase weight as reps decrease) 


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.

 

 

 

 

 

2) Arnold Press

3 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) Cable Front Raises (right to Cable Side Lateral Raises) 

3 sets of 20 reps (go for the pump)

 

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.

 

 

 

 

 

 

 

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.

 

 

 

 

 

 

 

 

4) Upright Row

5 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.

 

 

 

 

 

 

 

Abs

 

 

1) Weighted Decline Sit-Up

5 sets of 20 reps 
 
 

Sit down on a decline bench with legs in the given pads to prevent you from falling. Have a buddy hand you a weight (plate or dumbbell). Keep the dumbbell on your chest and in one smooth motion, sit yourself up by using your abs. Keep your head looking forward and don't jerk to get yourself up. Come up to the top where the top is considered before your body is perpendicular to the floor (60 degrees or so) to keep maximum tension (don't sit too far up) by rotating your body towards one side (your elbow should aim to hit your knee).  Squeeze your abs at the top. Slowly come back down but do not let your entire back hit the pad. Repeat the rep just before your upper back hits by alternating sudes on each successive repetition.

 

 

 

 
 
 
 
2) Lying Hip Thrust

5 sets of 20 reps 

 

Lie down on the floor on your back and put your hands on the floor beside you. Lift your legs up in the air so they create about a 70-80 degree angle from the floor. Then, forcefully thrust your hips upward so that they come off the ground using your abdominals to do so. Hold your legs up there at the top for a brief moment and squeeze the abdominals to maximize blood flow while keeping your hands flat on the ground. Slowly bring your hips back to the mat and then have your legs follow by bringing them down to just above the floor in an arc-like motion.

 

 

 

 
 
 

3) Twisting Oblique Machine

5 sets of 20 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.

 

 
 
 
 

Cardio

2 mile 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 speeds and inclines every 1/4 of a mile:

  • 6.0 MPH, 1.0 incline
  • 7.0 MPH, 3.0 incline
  • 8.0 MPH, 1.0 incline
  • 10.0 MPH, 3.0 incline
  • 6.0 MPH, 1.0 incline
  • 10.0 MPH, 3.0 incline
  • 7.0 MPH, 5.0 incline
  • 6.0 MPH, 1.0 incline


Cool down on 4.0 MPH with a 1.0 incline for 1/4 mile 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. Oh yeah, and the best transformation wins $10,000!

 



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Date Published : 2011-12-02 08:25:18
Written By : Muscle Prodigy