Muscleprodigy


MP Store

MP NATION NEWSLETTER

Get Exclusive Content like:
New Motivational Videos
Workout & Diet Plans

Join MP Nation Today!
Home Training MP Full Body Workouts Monday through Friday Routine

Monday through Friday Routine



Monday through Friday Routine

 

Below is a great training workout routine that you can do for the week that combines weightlifting with some good cardio. This routine should be performed if you want to get a ripped body fast, while gaining muscle mass quickly and losing belly fat in no time. Each workout will last under an hour in the gym while getting some incredible cardio in at the same time. This is actually a workout routine that Matthew McConaughey performed to create his incredibly ripped body for Two for the Money and Sahara. This is a great workout that will work on strength, explosiveness, and power in addition to bringing great detail throughout your whole body. You're really going to lean out with this routine because of the high intense nature. You really want to test yourself on each set and do as much weight as possible for each exercise while still maintaining perfect form (doing a full range of motion). Also, you want to stay within the time frames and work with as much intensity as you possibly can.

 

Monday -- Supersets
Set 1 - repeat 2 to 4 times:
Dumbbell fly
Incline chest press
Weighted Swiss Ball Crunch

Set 2 - perform once:
Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle)
Elliptical machine (1 minute forward, 1 minute backward)

Set 3 - repeat 2 to 4 times:
Bench dip
Single-arm overhead tricep extension with a rope
Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides

Set 4 - repeat 2 to 4 times:
Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body
Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible

Set 5 - repeated 2 to 4 times:
Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
Twisting shoulder press: Rotate your torso as you press the dumbbells overhead
Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side

Set 6 - perform once:
Stationary bike (1 minute sitting followed by 1 minute standing)
Stairclimber (1 minute without holding onto the handrails)

 


Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.


Wednesday -- Supersets

Set 1 - repeat 2 to 5 times:
Wide-grip lat pulldown
Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat
Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat

Set 2 - perform once:
Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, then 1 minute both legs again)
Jump rope (100 to 200 skips as fast as possible)

Set 3 - perform once:
Angled pullup single-leg, single-arm bent-over row: Stand on your right leg, bend over and perform a row with your left arm, then switch sides
Hook (40 to 60 hooks thrown into a punching bag)

Set 4 - repeat twice with a 60- to 180-second rest in between:
Stair suicides: Run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10

Set 5 - repeat 2 to 4 times:
Uneven barbell curl: Place hands in a shoulder-width grip, move one hand toward the center, and curl; after reps are completed, move the other hand to the middle and repeat
Single-arm dumbbell shrug: Holding a dumbbell in one hand, with the other hand against the small of your back (palm facing out), shrug upward; switch sides
Calf raise

Set 6 - perform once:
Cycle (3 minutes)
Dumbbell deadlift to curl: Bend over and grab dumbbells, palms facing inward, then move to an upright position and curl the weights to your shoulders, rotating palms as you move upward; reverse wrist position as you lower them to the starting position
Cable crunch: Kneeling in front of a cable machine, hold the rope attached to the cable near your ears, curl down into a crunch position, hold, then return to start
Barbell wrist curl

 


Thursday -- Cardio
Repeat Tuesday's workout (but change activities)

 


Friday -- Supersets
Repeat Monday's workout



Weekend -- Rest



Muscle Prodigy Products



COMMENTS