December 9, 2011 Workout Routine- High Rep Training with Shoulders & Abs
December 9, 2011 Workout Routine- High Rep Training with Shoulders/Abs
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 5, 2011:
Saturday: Cardio Only
Often times, you see many people in the gym doing reps of 8-12 thinking that those reps are enough to stress the muscles to grow. While this may be true most of the time, you most likely will not see results if you continually do the same amount of reps every single workout session. Think of your body as an active organism that has a tolerance level for anything you do including lifting weights. Your body will get used to doing the same amount of reps each time and it won’t stimulate the muscles to grow properly. While switching around your workout routine may help shock the muscles to new growth, it is often the mundane rep range that will prevent true progress. This week, you are going to focus on doing high reps when you train, even doing up to 50 reps for a set at times. Doing this will inevitably get you stronger and develop more lean muscle mass.
For Friday, December 9, 2011, you will do high-rep training with shoulders. As your reps decrease, make sure you increase the weight (and vise versa).
1) Standing Shoulder Press
5 sets of 30 reps
Stand up to a barbell, with feet shoulder-width apart, and deadlift it up properly in order to prevent injury. With the barbell in hand (hands at shoulder-width apart) with both palms facing toward your body, and head looking forward, back straight, abs tight, and feet planted, clean the bar up to your shoulders by rotating your wrists and lifting the bar while getting under it, and simultaneously splitting your legs so that one foot is in front of the other (staggered stance). Keep your knees bent. Press the barbell up over your head until your arms lock out and fully extended above. Slowly bring the barbell back down to the original position in which your arms are just below parallel.
2) Arnold Press
30 reps, 20 reps, 10 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.
30 reps, 20 reps, 10 reps, 30 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.
4) Bent Over Dumbbell Side Lateral Raise
5 sets of 30 reps
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.
5) Seated Dumbbell Shrug
5 sets of 50 reps
Sit down on a bench, with feet planted on the ground, and a dumbbell in each hand. With the dumbbells in hand and head looking forward, back straight against the pad, abs tight, and feet planted, shrug the dumbbells up using your traps (bring your shoulders and traps up to your ears) keeping your arms fully extended (don't bend your arms). Do not roll your shoulders backward or upward to bring them up either. It should be brought up in a linear motion. Squeeze your traps at the top of the movement. Slowly bring your shoulders down in a linear movement until your arms are hanging down again.
6) Resistance Band Front Lateral Raise
5 sets of 20 reps
1) Stand on the resistance band tube with feet shoulder width apart and grasp both handles with your elbows only slightly bent.
2) Keeping your arms by your sides and your palms facing towards your body and knuckles facing straight out, slowly raise your arm to about ear length. Make sure to keep your elbows fixated throughout the entire movement on the way up.
3) Slowly bring the band back down and repeat with the other arm.
1) Floor Wipers
5 sets of 20 reps
Lie down on the floor and have a buddy hand you a weighted bar over your chest for you to reach up and grab it with hands shoulder-width apart. Hold it at the top as if you were holding the bar at the top of the bench press. While holding it there, bring your legs all the way up to one side (to the edge of the bar or the plate). Slowly bring it back down to the center without letting your legs touch the ground. Repeat this but ring your legs to the other side as well.
2) Hanging Leg Raise
3 sets of 20 reps
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).
3) Weighted Twisting Rope Crunch
3 sets of 30 reps
Set up a rope at the highest setting. Kneel underneath it so you are curled up with your butt resting upon your heels (feet are flat toes and toes are not curled) and grab it cupping your elbows around your head. Pull the weight down in an arc-like motion pulling with your abs and not your arms until your elbows hit your knees. However, when you pull it down, twist your body across so that your elbow touches your opposite knee as illustrated. Hold for a brief moment and squeeze your abs. Return it to the top raising it carefully without overextending yourself. Alternate between each side on every rep.
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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