Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 5 to 8 : 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 Clean

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

Rest for 60 seconds and do 1 more set of 15 repetitions. (2 sets total)

Rest for 60 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 15 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 15 repetitions.

Rest for 60 seconds.

Repeat the close grip barbell bench press paired with the barbell bentover row one more time.

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

Exercise 4 : Swiss ball cable flye

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 : Close grip assisted chin

Perform 15 repetitions using strict exercise form.

Rest for 60 seconds.

Repeat the swiss ball cable flye paired with the close grip assisted chin one more time.

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