Muscle Morph 12 Week Challenge : Gym based Exercise Videos :

 

Weeks 9 to 12: 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 squat

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 : Swiss ball dumbbell chest 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 : Bentover single arm dumbbell row

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

Rest for 60 seconds.

Repeat the swiss ball dumbbell chest press paired with the bentover single arm dumbbell row two more times.

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

Exercise 4 : 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 : Reverse grip lat pulldown

Perform 10 repetitions using strict exercise form.

Rest for 60 seconds.

Repeat the barbell bench press paired with the reverse grip lat pulldown two more times.

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