Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 5 to 8 : 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 Clean

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 : Close grip 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 3 : Barbell bentover row

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

Rest for 60 seconds.

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

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

Exercise 4 : Swiss ball cable flye

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 : Close grip assisted chin

Perform 10 repetitions using strict exercise form.

Rest for 60 seconds.

Repeat the swiss ball cable flye paired with the close grip assisted chin two more times.

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