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If you want to look like a ripped fitness model, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step workout program that walks you through exactly what to do to improve your physique. This is the type of training and nutrition followed by many of the world's top fitness models.

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Rob Riches is not affiliated with MP45

 

 

Monday

Morning: 30mins HIIT* + Abs circuit**

Evening: Lower Back, Hamstrings, Calves

Exercise 1: ½ Deadlifts (Lower Back)- 20 reps x 40% 8 rep max, 20 reps x 50% 8 rep max, 12, 10, 8

Exercise 2: T-Bar Row (Lower Back)- 12, 10, 8

Exercise 3: Good Morning’s (Lower Back)- 15, 12, 10

Exercise 4: Lying Hamstring Curl (Hamstrings)- 20 x 50% 8 rep max, 12, 10, 8

Exercise 5: Front Loaded Leg Press (Hamstrings)- 12, 10, 8

Exercise 6: Stiff-Legged Deadlift (Hamstrings)- 12, 10, 8

Exercise 7: Seated Leg Curl / Standing Leg Curl (Hamstrings)- 12, 10, 8

Exercise 8: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set

Exercise 9: Seated Calf Raise (Calves)- 20, 20, 20

Exercise 10: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 11 after each set

Exercise 11: Rotary Calf Machine (Calves)- 20, 20, 20

 

 

Tuesday

Morning: Steady Pace Cardio*** and Abs**

Evening: Chest and Triceps

 

Exercise 1: Incline Chest Press - Smith Machine (Upper Chest)- 20, 12, 10, 8

Exercise 2: Seated Incline Chest Press – Machine Press (Upper Chest)- 12, 10, 8

Exercise 3: Incline Dumbbell Flys – (Upper Chest)- 12, 10, 8

Exercise 4: Lying Decline Overhead Extension (Upper Chest)- 12, 10, 8
Exercise 5: Straight Bar Push Down (Triceps)- 15, 12, 10

Exercise 6: Seated Overhead Tricep Extension (Triceps)- 15, 12, 10

Exercise 7: Cable Tricep Extension (Triceps)- 15, 12, 10

 

 

Wednesday 

Morning: 30 Mins HIIT cardio + Abs. No Weights Workout.

 

 

Thursday 

Morning: 60 mins Steady Pace cardio on Incline Treadmill, and Abs.

Evening: Quads, Calves.

Exercise 1: Squats - Smith Machine (Quads)- 20, 20, 12, 12, 12

Exercise 2: Leg Press (Quads)- 12, 10, 8

Exercise 3: Lunges – Step Backs on Smith Machine (Quads)- 12, 10, 8

Exercise 4: Step-ups - 12, 10, 8

Exercise 5: Seated Leg Extensions (Quads)- 12, 10, 8

Exercise 6: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 7 after each set

Exercise 7: Seated Calf Raise (Calves)- 20, 20, 20

Exercise 8: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set

Exercise 9: Rotary Calf Machine (Calves)- 20 standard, 20 outwards, 20 inwards

 

 

Friday 

Morning: 30 Mins HIIT Cario and Abs

Evening: Front Delts, Traps, Upper Back 

Exercise 1: Shoulder Press Machine (Shoulders)- 20, 20, 12, 10, 8 – Facing forwards

Exercise 2: Standing Front Delt Raises  (Shoulders)- 12, 10, 8

Exercise 3: Seated Lat Raises  (Shoulders)- 12, 10, 8

Exercise 4: Standing Barbell Shrugs - Behind the back. (Traps)- 12, 10

Exercise 5: Seated Dumbbell Shrugs (Traps)- 12, 10

Exercise 6: Wide-Grip Pulldown / Narrow Grip Pulldown (Upper Back)- 12, 10, 8, 10 and 8 close grip underhand,

Exercise 7: Bent-Over Olympic Barbell Rows (Upper Back)- 12, 10, 8

Exercise 8: Machine Low Row  (Upper Back)- 12, 10, 8

Exercise 9: Straight Arm Pull Down  (Upper Back)- 12, 10, 8

 

 

Saturday- Rest

 

 

Sunday 

Morning: 45 Mins Steady Pace Cardio on the Stairmaster, and Abs

Evening: Rear Delts, Biceps, Forearms

Exercise 1: Behind-the-Neck Military Press on Smith Machine (Rear Delts)- 2-, 20, 12, 10, 8

Exercise 2: Rear Delt Machine/Reverse of Fly Machine (Rear Delts)- 12, 10, 8

Exercise 3: Underhand Straight Arm Cable Pulldown (Rear Delts)- 15, 12, 10

Exercise 4: Standing EZ-Bar Curl (Biceps)- 15, 12 wide grip, 10 narrow grip

Exercise 5: Single Arm Preacher Curl  (Biceps)- 15, 12, 10 with added rotation

Exercise 6: Seated Cable Curl (Biceps)- 15, 12, 10

Perform the next three exercises as a tri-set.

Exercise 7: Overhand EZ-Bar Curl (Forearms)- 15, 15, 15

Exercise 8: Seated Barbell Wrist Curls- 15, 15, 15

Exercise 9: Seated Dumbbell Wrist Extensions (Forearms)- 15, 15, 15

*HIIT cardio:

30 minutes on an upright cycle.

30 second sprints allowing as much recovery time as needed for my HR to drop back down to 75% of my MHR.

**Abs Workout: (3 circuits with no rest between exercises)

 

 

 

 

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DISCLAIMER: Rob Riches is not affiliated with MP45. This is not a paid endorsement. Muscle Prodigy LLC makes no claim that the celebrities and athletes featured on the site are promoting Muscle Prodigy or are users of the products mentioned throughout the website. Please read our Terms of Use.