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Home Training Workout Routine of the Day Gym Workouts November 11, 2011 Workout Routine- ARMaggedon

November 11, 2011 Workout Routine- ARMaggedon



November 11, 2011 Workout Routine- ARMaggedon


November 11, 2011 Workout Routine- ARMaggedon


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 Friday, November 11, 2011, you will focus on doing biceps and triceps. Make sure that you are squeezing the muscle as you do the exercise movement to really get that muscle pump in your arms. Always try to keep your elbows in (unless specified otherwise) when working out your biceps and triceps so you can isolate the muscle more properly. 

 

 

Biceps

1) Incline Dumbbell Biceps Curl
3 sets of 12 reps

Lying your body down on an incline bench, feet planted on the floor, back straight, abs tight, and head looking forward, hold dumbbells in each hand hanging down by your side (palms facing in front of you and the back of your hand facing the ground). Upper arms and elbows are tucked into your sides tightly. Curl the dumbbells up in an arc-like motion until they reach your upper chest. Elbow is back a little bit and stays fixated throughout the whole movement. Bring it back to its original position by lowering the dumbbells down in an arc-like motion until they are hanging at your sides again.

 

 

 

 

 

 

2) Biceps Preacher Curl on Cambered Bar

20 reps, 15 reps, 12 reps, 6 reps, 6 reps (increase weight as reps decrease)

 

Place an appropriated weighted cambered bar on the rack in front of the preacher curl bench. Sit down on the preacher seat and stand up to reach out for the bar over the pad. Readjust yourself sitting back down on the seat with feet planted on the ground, back straight, abs tight, and head looking forward. Keep your upper arms and elbows fixated on the pad without moving them at all throughout the movement. In a smooth motion, curl the bar up in an arc-like motion until the bar is level with your chin. Squeeze your biceps at the top of the movement. Bring it back to its original position by returning it in an arc-like motion until your arm is nearly fully extended outward.

 

 

 

 
 
 
3) Seated Concentration Curl

3 sets of 10 reps

Seated on the edge of the bench, feet in a wide stance back straight, waist bent so your upper body is leaning forward, abs tight, and head aligned with the spine, hold a dumbbell in one hand. Keep your elbow up against the inside of your upper thigh to keep it fixated there throughout the whole movement. Your other arm is resting on your other thigh for added support. Curl the dumbbell up in an arc-like motion all the way to the top while keeping your elbow positioned against your inner thigh. Bring it back to its original position by lowering the dumbbell back down in an arc-like motion.

 

 

 

 

 

4) Standing Cable Hammer Curl

3 sets of 20 reps

 

Place a rope on the lowest (shortest) setting of a cable rack. Stand in front of the rack with feet in a sturdy stance, back straight, abs tight, and head looking forward. Grab either side of the rope with each hand so your arms are hanging downward out in front of your thighs. Upper arms and elbows are tucked into your sides. Curl the rope up bowing the rope outward at the top of the movement while keeping the elbow fixated throughout the whole movement. Bring it back to its original position by returning it in an arc-like motion, bringing each piece of the rope back together, until both arms are fully extended.

 

 

 

 

 

 

 

5) Resistance Band Cross-Body Hammer Curl
20 reps, 15 reps, 10 reps (increase weight as reps decrease; each arm)

 

1) Begin in the same way as with the regular hammer curls, standing on the center of an exercise band, feet shoulder width apart and arms down at your sides holding the band handles. Again, keep your palms facing your body and your elbows tucked into your sides throughout the entire exercise. 


2) Start with one arm and curl your forearm up and across your body until your hand reaches the opposite shoulder.


3) Just as with the regular hammer curls, once you stop the upward movement, pause and flex your bicep an extra bit before slowly releasing to the starting position.


4) Alternate arms and repeat. 


 

 

 

 

 

 

Triceps

1) Weighted Diamond Pushups

3 sets to failure

Get down on all fours with your feet close together and your hands out in the middle of your chest close together making a diamond out of them. Keep your back straight and butt up but not too much (Don't sag your hips but don't raise your butt in the air-Keep it flat). Keep your core tight all the way through. Look straight, meaning down at the floor. Have a buddy put an appropriate weight on the middle part of your back. Lower yourself to the floor by bending at the elbows but keeping the same posture throughout until your nose is just above the ground. Elbows should be tucked into your sides and shouldn't bow out. Push yourself back up to the starting position by locking your arms out.

 

 

 

 

2) Weighted Dip on Bench

3 sets to failure

Lie your body in between two benches by grabbing one with your hands and resting your feet up on the other as illustrated. Have a buddy put weight/s on your lap while your arms are fully extended upward but while maintaining a very slight bend in the elbows. Slowly lower your body down until your upper arms are parallel with the floor but while keeping your elbows tucked into your sides to emphasize the triceps. Forcefully push back up to return to the original position of your arms fully extended. with feet planted on the floor. Have a buddy hand you a cambered bar directly above your head as if you were doing a bench press but instead grip the inlets with your hands very close together. Slowly bring the bar down in an arc-like motion without moving your upper arms (elbows fixed and inward to your sides) to your forehead. Gently press back up right before the weight hits your forehead in that same arc-like motion without moving your upper arms and making sure your elbows do not bow out.

 

 

 

 

 

 

3) Overhead Dumbbell Triceps Press

3 sets of 15 reps


While seated with feet planted on the floor and back slightly arched on the back rest, have a buddy hand you a dumbbell from behind and reach up for the dumbbell and grab it on the upper portion of it so your hands make a V around the bar of the dumbbell (the bar of the dumbbell should lie in between your 2 hands and your hands are just cupping one side of the dumbbell). Lower the weight slowly in an arc-like motion behind your neck by just moving your forearms (keeping your elbow and upper arms fixed) until the dumbbell is down as far as it can go. While keeping your back slightly arched but rested upon the back pad, push the dumbbell up so that the dumbbell is directly above your head.

 

 

 

 

 

 

4) Triceps Rope Pushdown Extensions

30 reps, 20 reps, 10 reps, 10 reps, 10 reps (increase weight as reps decrease)

Stand (feet close together, back straight, and butt sticking out slightly) up to a cable deck with a rope placed at the highest (tallest) setting of the tower. Grab the rope with each hand on either side of the rope with your palms facing towards each other. Push the rope downward towards your thighs in an arc-like motion until your arms are fully extended while maintaining good posture and elbows tucked into your sides. Bow the rope outward so your hands stretch the rope outward to maximize tricep tension, but still keep your elbows tucked in to your side. Squeeze your triceps at the bottom of the movement. Slowly return the rope back to its original position but not overly so where your elbows come off of your hips (keep the elbows by your hips at all times throughout the movement). On the top of the movement, your hands should not go any higher than where your lower chest meets your abdomen.

 



 

 

 

 

 

 

5) Resistance Band One Arm Overhead Triceps Extension

20 reps, 15 reps, 10 reps (increase weight as reps decrease; each arm)

 

 

1) From a standing position, place one end of a resistance band under your foot and hold the other end in your hand.


2) Your elbow should be pointed upward with your arm bent and your hand holding the fitness tube just above and behind your shoulder. The band will be running up the length of your body behind you.


3) Raise the forearm part of your arm straight up until your arm is fully extended. Do not move the top half of your arm through the exercise.


4) Release and repeat.


 

 

 

 

 

 

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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