Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 1 to 4 : Workout 3 (Fridays)


 

Downloads

crosstrainerWarm Up

Start your workout with a 5 minute cardio warm up.

For example:

  • Crosstrainer
  • Rowing machine
  • or Treadmill

Exercise 1 : Barbell Deadlift

Warm up with a light weight (approx 30% of your maximum weight) for 15 repetitions.

This is followed by 3 sets of 10 repetitions.

Nb: Choose a weight that only allows you to perform a maximum of 10 repetitions using strict exercise form. (Rest for 60 seconds between sets)

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 10 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 10 repetitions.

Rest for 60 seconds.

Repeat the incline dumbbell bench press paired with the seated cable row 2 more times.

(ie: A total of 3 sets of 10 repetitions on each exercise)

Exercise 4 : Incline barbell bench press

Choose a weight that only allows you to perform a maximum of 10 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 10 repetitions.

Rest for 60 seconds.

Repeat the incline barbell bench press paired with the lat pulldown 2 more times.

(ie: A total of 3 sets of 10 repetitions on each exercise)