Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 9 to 12 : 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 squat

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 : Swiss ball dumbbell chest 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 : Bentover single arm dumbbell row

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

Rest for 60 seconds.

Repeat the swiss ball dumbbell chest press paired with the bentover single arm dumbbell row one more time.

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

Exercise 4 : 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 : Reverse grip lat pulldown

Perform 15 repetitions using strict exercise form.

Rest for 60 seconds.

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

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