Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 1 to 4 : Workout 2 (Wednesdays)


 

Downloads

crosstrainerWarm Up

Start your workout with a 5 minute cardio warm up.

For example:

  • Crosstrainer
  • Rowing machine
  • or Treadmill

Exercise 1 : Barbell Deadlift

Nb: Choose a weight that only allows you to perform a maximum of 15 repetitions using strict exercise form.

Rest for 60 seconds and do one more set of 15 repetitions (2 sets total)

Rest for 60 seconds before moving to the next exercise.

Exercise 2 : Incline dumbbell bench press

Choose a weight that only allows you to perform a maximum of 15 repetitions.

Rest for 30 seconds and move to the next exercise.

Exercise 3 : Seated cable row

Choose a weight that only allows you to perform a maximum of 15 repetitions.

Rest for 60 seconds.

Repeat the incline dumbbell bench press paired with the seated cable row one more time.

(ie: A total of 2 sets of 15 repetitions on each exercise)

Exercise 4 : Incline barbell bench press

Choose a weight that only allows you to perform a maximum of 15 repetitions.

Rest for 30 seconds and move to the next exercise.

Exercise 5 : Lat pulldown

Choose a weight that only allows you to perform a maximum of 15 repetitions.

Rest for 60 seconds.

Repeat the incline barbell bench press paired with the lat pulldown one more time.

(ie: A total of 2 sets of 15 repetitions on each exercise)