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Home Training Workout Routine of the Day Gym Workouts November 10, 2011 Workout Routine- Massive Shoulder & Leg Development

November 10, 2011 Workout Routine- Massive Shoulder & Leg Development



November 10, 2011 Workout Routine- Massive Shoulder & Leg Development


November 10, 2011 Workout Routine- Massive Shoulder & Leg Development


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 7, 2011:

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



For Thursday, November 10, 2011, you will first do a shoulder workout and then train your legs. You will start your workout with compound movements and then focus on isolating the individual muscle groups. 

 

 

Shoulders

1) Standing Shoulder Press
5 sets of 12 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

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) Bent Over Dumbbell Side Lateral Raises

3 sets of 15 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.

 

 

 

 

 

 

 

4) Standing Barbell Shrug

30 reps, 20 reps, 15 reps, 8 reps, 4 reps (increase weight each time)


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 with both palms facing toward your body, and head looking forward, back straight, abs tight, and feet planted, shrug the barbell 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 by your thighs again.

 

 

 

 

 

 

 

 

5) Resistance Band Upright Row
5 sets of 12 reps

1) Stand on the center of a resistance band with feet slightly apart, back straight, and core kept tight. Hold the ends of the bands in each hand with your arms hanging down in front of you and keeping a slight bend in your elbows. Your hands should remain out in front of your upper thighs and palms facing towards you.


2) Pull the bands straight upward until your hands are just under your chin, making sure to keep your elbows higher than your wrists the entire way. At the top of the movement, your elbows should be pointed up and out.


3) Slowly lower the band down to the starting position, making sure to keep your elbows higher than your wrists again. Repeat the process. 

 

 

 

 

 

 

 

Legs


1) Barbell Back Squat

30 reps, 20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 2 reps (increase weight each time)

Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your  butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.

 

 

 

 

 

 

 

2) Hack Squat

3 sets of 12 reps

Stand up with feet shoulder-width apart and a barbell across your back (across your shoulders and traps holding with your arms) Toes should be pointed forward and outward a little bit. Stick your  butt out a little and then drop it to the floor sitting backward until the top of your thighs (not the bottom) are parallel with the floor. Weight should be shifted onto your heels and never your toes. Head should remain to look forward, (not up and never down) and back should remain straight throughout the entire movement. Drive your feet through the ground and explode upward to return to the original position.

 

 

 

 

 

 

 

3) Leg Extensions

3 sets of 15 reps



While seated, insert both legs into the pad so that your shins (right above the foot) are resting against the pad. Extend your legs outward by driving them upward. Squeeze your legs at the top holding it there for a brief moment. Slowly lower the weight to the original position without letting the weights hit the bottom.

 

 

 

 

 

 

 

4) Lying Hamstring Curl

3 sets of 15 reps

Lying face-down against the padded machine, insert both legs into the pad to rest your legs upon it. Bend at the knee to raise the weight by pulling it upward so that the pads touch your hamstring. Squeeze the hamstring muscle at the top. Lower the weight slowly to the bottom to return to the normal position without letting the weight hit the bottom of the rack.

 

 

 

 

 

 

 

5) Standing Machine Calf Raises

3 sets of 12 reps

Stand with feet shoulder width-apart and your toes on the platform with your shoulders underneath the pads. Come off of your heels by pushing with your toes off of the platform. Hold at the top and squeeze the calf muscle. Come back down to the starting position.

 

 

 

 

 

 

 

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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