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Home Training Workouts Eric Rodgers Workout

Eric Rodgers Workout



Eric Rodgers Workout

The best routine split that always worked for me was a 5 day split with 2 rest days. Rest is very important for growth and recovery.
 
Day 1: Cardio in the AM / Legs in the PM
Day 2: Biceps / Triceps / Abs
Day 3: Rest
Day 4: Back / Abs / Cardio
Day 5: Chest / Abs / Cardio
Day 6: Shoulders
Day 7: Rest
 
Day 1: Legs
Cardio: 20 minutes of HIIT
• Barbell Squat – 4 Sets of 12, 10, 8, 6 reps 
• Walking Lunges- 4 Set of 20,20,10,10 reps per leg
• Leg Press – 3 sets of 15,12,10 reps
• Hamstring Machine Curl – 4 sets of 12,10,10,8 reps
• Stiff Legged Deadlifts – 4 sets of 15,12,10,10 reps
 
Day 2: Biceps / Triceps / Abs
• Alternating Dumbbell Bicep Curls –4 sets of 10,8,8 reps
• Hammer Curls –4 sets of 12,10,10,8 reps
• Close Grip Preacher Bar Curls – 4 sets of 10,10,8,8 reps
• Close Grip Tricep Bench Press – 4 sets of 12,10,10,8 reps
• Lying Tricep Extensions *Skull Crushers— 4 sets 10,8,8,6 reps
• Tricep Dips on Dip Machine – 3 sets to failure
• Hanging Leg Raises – 3 sets of 20 reps
• Cable Crunch -3 sets of 20 reps
• Decline Oblique Crunches – 3 of 20 reps per side
 
Day 3: Rest
 
Day 4: Back / Abs / Cardio
Cardio: Sprints – 20 sprints – 40-yd. intervals
• Wide Grip Pull-Ups – 3 sets of 15 reps
• Bent Over Barbell Rows – 4 Sets of 12,10,10,8 reps
• Close Grip Pull-Ups – 3 sets of 15 reps
• Straight Bar Pull Downs – 3 sets of 12,10,8 reps
• Hyperextensions – 3 sets of 15 reps
• Planks – 3 sets of holding for 2 minutes (weighted vest optional)
• Side Planks – 3 sets per side – Hold for 2 minutes (weighted vest optional)
 
Day 5: Chest / Abs / Cardio
Cardio: 20 minutes HIIT - Treadmill
• Barbell Bench Press – 4 sets of 10,10,8,6 reps
• Dumbbell Flat Flyes -3 sets 15,15,12 reps
• Incline Dumbbell Chest Press – 3 sets of 10,8,8 reps
• Incline Dumbbell Fly- 3 sets of 15,15,12 reps
• Cable Cross Overs-(burnout) 2 sets to failure
• Hanging Knee Raises: 3 sets of 20 reps
• Cable Crunches: 3 sets of 20 reps
• Hanging Oblique Crunches: 3 set of 20 reps per side
 
Day 6: Shoulders
• Standing Military Barbell Press – 3 reps of 12,10,10 reps
• Reverse Fly – 3 sets of 10,10,10,8
• Front Raises – 3 sets of 12,10,8
• Side Lateral Raises – 3 sets of 12,12,10
• Face Pulls with Rope – 3 sets of 15 reps
  
Day 7: Rest



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Date Published : 2011-07-19 07:09:02
Written By : Muscle Prodigy

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