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Home Training MP Full Body Workouts Weekly Workout Routine to Get Shredded

Weekly Workout Routine to Get Shredded



Weekly Workout Routine to Get Shredded


Here's a great weekly workout routine to follow if you want to get absolutely ripped up and shredded:

Monday, Wednesday, Friday - Wake up in the morning, drink a glass of orange juice and run about 15-20 min

 

 

 

 

 

If you want a full weekly workout routine to get shredded, you need guidance. MP45 is a step-by-step workout program that walks you through exactly what to do to get super ripped in the fastest time possible. This is the type of training and nutrition followed by many of the world's top athletes, celebrities, and models.


GET STARTED TODAY!


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Monday

Cardio - 15 min (treadmill or stationary bike)

Chest:

Bench press
- 1 x 15, 1 x 12, 1 x 10, 3 x 8
Dumbbell flyes - 3 x 10
Inclined bench press - 2 x 10
Weighted dips - 1 x 8
Cable crossovers - 1 x 15


Shoulders:

Behind the neck press - 1 x 15, 1 x 12, 2 x 10
Seated lateral dumbbell flyes - 2 x 10
Barbell upright rows - 2 x 12
Bent over dumbbell flyes - 3 x 10


Triceps:

Lying barbell triceps extension - 1 x 15, 1 x 12, 2 x 8
Cable pressdowns - 2 x 10



Abs:

Roman chair - 5 x max
Lying leg raise - 5 x max
Cardio 15 min





Tuesday

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max





Wednesday

Cardio - 15 min


Back: (I strongly recommend to make chin ups but you can do cable rows instead of them)
Narrow grip chin ups - 3 x max
Behind the neck chin ups - 2 x max
Shoulder width grip bent over barbell rows - 2 x 10
T-bar rows - 2 x 8


Biceps:

Standing barbell curls - 1 x 15, 1 x 12, 2 x 8
Inclined bench seated dumbbell curls - 2 x 10
Concentration curls - 1 x 12


Abs:

Crunches - 5 x max
Situps - 5 x max
Cardio - 15 min




Thursday

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:
Dumbbell side bents - 5 x max to each side.
Seated twists with a bar or stick - 5 x 100 to each side
Hyperextension - 5 x max





Friday

Cardio - 15 min

Legs:
Squats - 1 x 15, 1 x 12, 1 x 10, 3 x 8
Hack squats - 2 x 10
Leg press - 2 x 8
Stiff legged deadlifts - 1 x 20, 1 x 17, 3 x 15
Lying leg curls - 2 x 15


Calves:
Standing calf raise - 3 x 25


Abs:
Roman chair - 5 x max
Twisted crunches - 5 x max
Cardio - 15 min





Saturday

Fast running - 15-20 min, Slow running - 30-40 min.
Obliques:

Dumbbell side bents - 3 x max to each side.

Twists with a bar or stick - 3 x 100 to each side

Seated twists with a bar or stick - 3 x 100 to each side




Sunday (Off day)

 

 

 

 

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