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Home Training Workout Routine of the Day Gym Workouts December 20, 2011 Workout Routine- Back Supersets

December 20, 2011 Workout Routine- Back Supersets



December 20, 2011 Workout Routine- Back Supersets


December 20, 2011 Workout Routine- Back 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:

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

 

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 Tuesday, December 20, 2011, you will focus on your back 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 deadlifts, you would want to drop the weight down to 135 lbs. on bent over row 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. 

Note: You will save the deadlift work for your leg routine this week

 

 

1) Wide Grip Lat Pulldown (right to Close Grip Lat Pulldown)

5 sets of 12 reps 


While seated on the lat pull-down machine, reach out towards a wide grip handle so your arms are fully extended at the top. Go as wide as you can go. Keep a slight arch in your back (about 15 degrees) and pull the weight down and in towards your chest. Squeeze your back at the bottom. Raise the weight slowly until your arms are fully extended.

 

 

 

 

 

1) Close Grip Lat Pulldown


While seated on the lat pull-down machine, reach out towards a close grip handle so your arms are fully extended at the top. Keep a slight arch in your back (about 15 degrees) and pull the weight down and in towards your chest. Squeeze your back at the bottom. Raise the weight slowly until your arms are fully extended.

 

 

 


 

 
 
 
 
 
 
2) Seated Cable Pull (right to Cable Rhomboid Pull)

5 sets of 12 reps

 

 

Make sure the cable is even with your abdomen. At the top of the movement, your arms should be stretched completely so you feel a great stretch in your back. In one smooth motion, pull the cable in towards your abdomen while you arch your back slightly (10 degrees). Squeeze your back. Slowly lower the weight back so you stretch your arms out fully again.


 

 

 

 

2) Cable Rhomboid Pull


 

Stand in between a cable rack and place 2 handles as shown on the top of the rack. Reach for the handles with your arms crossed (Right hand grabs left cable and vice versa). Keeping your arms fully extended, pull the handles back until your arms are completely perpendicular to the floor, squeezing your back. Slowly bring the handles back to the original position of the crossed arms.

 

 

 

 

 

 

 

 

3) Bent Over Barbell Row (right to Seated Row Machine)
5 sets of 12 reps 


 

Stand up to a barbell with feet shoulder-width apart. Grip the bar with both palms facing inward. Deadlift the bar up properly to prevent injury. With a slight bend in your knees and a bend at your waist (back is straight and head is looking forward), let the bar hang down so it is approximately at your knees or lower. In a slow, controlled movement, pull the weight up into your lower abdomen without using jerking or momentum. Squeeze your back at the top. Lower the weight carefully until your arms are fully extended.

 

 

 

 

 

3) Seated Row Machine

 

 

Set the seat so the handles are even with your chest. While maintaining a slight arch in your back and keeping your stomach on the pad in front of you, pull the handles in towards your chest, squeezing your back together at the end of the pull. Hold at the top for a brief moment, and then slowly bring it back to the original position so you feel a stretch in your back but where the weight doesn't touch the bottom.

 


 

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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