Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 5 to 8 : Workout 1 (Mondays)


 

Downloads

crosstrainerWarm Up

Start your workout with a 5 minute cardio warm up.

For example:

  • Crosstrainer
  • Rowing machine
  • or Treadmill

Exercise 1 : Barbell Clean

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

This is followed by 4 sets of 5 repetitions.

Nb: Choose a weight that only allows you to perform a maximum of 5 repetitions using strict exercise form.

(Rest for 90 seconds between sets)

Rest for 90 seconds before moving to the next exercise.

Exercise 2 : Close grip barbell bench press

Choose a weight that only allows you to perform a maximum of 5 repetitions.

Rest for 30 seconds and move to the next exercise.

Exercise 3 : Barbell bentover row

Choose a weight that only allows you to perform a maximum of 5 repetitions.

Rest for 90 seconds.

Repeat the close grip barbell bench press paired with the barbell bentover row 3 more times.

(ie: A total of 4 sets of 5 repetitions on each exercise)

Exercise 4 : Swiss ball cable flye

Choose a weight that only allows you to perform a maximum of 5 repetitions.

Rest for 30 seconds and move to the next exercise.

Exercise 5 : Chin Up

Perform 5 repetitions using strict exercise form.

Rest for 90 seconds.

Repeat the swiss ball cable flye paired with the chin up 3 more times.

(ie: A total of 4 sets of 5 repetitions on each exercise)