November 14, 2011 Workout Routine- Chest Supersets
November 14, 2011 Workout Routine- Chest Supersets
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 14, 2011:
Saturday: Cardio Only
For this week, you will focus on doing both compound supersets and isolation supersets. Isolation exercises target one specific muscle and are great for building definition. Therefore, an example of a bicep isolation superset would be pumping out one arm cable curls followed immediately by concentration curls. Isolations are particularly good for building your weaker muscles. Compound exercises are used to work out a group of muscles. Therefore, when you do 2 sets of a very similar exercise on the same muscle group, it is called a compound superset. These are great for building and balancing all the muscles of a group since they get hit by two similar exercises one right after the other. A compound superset example would be doing a flat bench press followed immediately by an inclined bench press.
For Monday, November 14, 2011, you will focus on your chest with supersets. You should immediately go from one exercise to the next. After you do both exercises (which counts as one superset), you should rest for no more than two minutes and repeat with the supersets. When going from one superset to the other, make sure you lower the weight by around 40%. Therefore, if you do 225 lbs. for bench press, you would want to drop the weight down to 135 lbs. on dumbbell incline press (around 65 lbs.) and try to get the same amount of reps as the first exercise. You should adjust the weight accordingly so that you can do around the same reps between the two but struggling on the last few reps.
1) Flat Bench Barbell Press (right to Incline Dumbbell Press)
5 sets of 12 reps
Lie down on the bench. Grab a little wider than shoulder width-grip. With your feet planted on the floor, back arched, and hips flat on the bench, drive the weight up from the rack. Bring it over your chest. In a slow, controlled movement lower the weight carefully until the bar reaches your nipples but only about half an inch above your chest. Do not touch your chest as you want to keep constant tension on the chest the whole time and not use any momentum. Explode the weight up and a little backward in a controlled manner while your feet and hips are still planted until your arms are extended outward but with a slight bend.
1) Incline Dumbbell Press
While seated down on a slightly inclined bench (around 30 degrees) with a dumbbell in each hand, lie back and bring the dumbbells up to position (close to your chest by your shoulder) using your knees to "kick it up" in one smooth motion (this prevents injury). Press the dumbbells in a slow, controlled manner above your chest with your palms facing forwards until both dumbbells meet each other in the center. Squeeze your pecs at the top of the movement and then bring the dumbbells back down until your arms are at or even slightly below parallel to the floor.
5 sets of 12 reps
Put your feet up on a bench close together and position your hands shoulder-width apart and far enough from the bench so you can perform a full range of motion. 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 lower 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. Push yourself back up the starting position locking your arms out.
2) Flat Chest Press
The Flat Bench Machine Controlled Chest Press allows you to go even heavier than the barbell bench press as your stabilizer muscles don't need to work in this movement. Lie down in the seat with feet planted on the floor. Grab the handle bars and push forward while keeping your back against the pad (Don't raise your hips) until your arms are extended but with a slight bend in the elbows. Squeeze at the top of the movement. Slowly return the weight back to its normal position without hitting the weight up against the stopper (stop just before it to maximize tension).
3) Pec Deck Straight Arm Butterfly (right to Cable Crossovers)
5 sets of 20 reps (go for the pump)
While seated on a Pec-deck machine set it on a level so that you feel a great pull in your chest (You should feel it in the outside of the chest) but not overly so to the point where it hurts. While maintaining a slight bend in your elbows, push the bars in an arch-like motion until each hand meets each other in the center of your body. Squeeze at the top of the movement (You should feel it tightening in the middle of your chest). Bring it back down in an arch-like motion maintaining that slight elbow bend to the original position.
3) Cable Crossovers
Stand in between the cable deck. Grab two cable handles on the highest setting at the top. Pull the handles down so where your elbows are bent and you feel maximum tension in your chest (a pull on the outer chest). Keep your feet together in this movement as shown. Bring your hands together in an arc-like motion until they meet. Squeeze at the top of the movement. In a slow, controlled manner bring it back in that same arc-like motion to the original position without letting the weights hit the bottom of the rack.
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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