Days one and two of your Insane Muscle and Strength Workout should have been performed on consecutive days. This will have layed a great foundation and really fired you up!

Now you have had your rest day and it is time to get back at it. You are half way through your first week of the Insane Muscle & Strength Workout and you are doing well so far but this is the time to really push on, capitalise on your efforts earlier in the week and really make it count!

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Day 3

Exercises

Key Points

Major Muscles

Minor Muscles

CLOSE-GRIP CHINS

Take a grip a little narrower than shoulder width.  Keeping the back arched pull your body up bringing the elbows into the side.  There should be downward rotation of the scapula to initiate the movement.  Pull up so the bar touches the base of your skull.

Lower Latisimus Dorsi.

Same.

STIFF-ARM PULLOVERS

Lie on your back with your arms extended above your head.  Keeping the elbows slightly bent and using a shoulder width grip, bring your arms directly overhead and down by your sides.  Return until a stretch is felt in the triceps and repeat.

Upper/Mid back.

Pectoralis Major/Minor. Triceps.

FLAT DUMBBELL BENCH PRESS

Using dumbbells on a flat bench, your palms facing forward, lower the dumbbells to mid-chest.  You should feel a good stretch when the dumbbells are lowered.  Watch your shoulders for limited ROM.

Pectoralis major.

Triceps; Anterior deltoids; Pectoralis minor, Shoulder girdle muscles.

FRENCH PRESS

From a standing position, grasp a barbell about shoulder width and extend arms overhead.  Keep elbows in a much as comfortable.  Lower bar behind head.  Raise with a combination pressing/extension movement.

Long head of Triceps.

Lateral and Medial head of Triceps.

LYING TRICEPS EXTENSION

Lying face up with head just off the end of a bench.  Grasp a barbell shoulder width.  Bring barbell back behind head to keep tension on the triceps.  Keeping elbows stationary and in as much as is comfortable ; lower bar to top of forehead and return.

Long head of Triceps.

Lateral and Medial head of Triceps.

SEATED DUMBBELL CURLS

Sitting on a flat bench, curl the dumbbells up, keeping your elbows steady.  Twist your wrists so that your palms are facing up and towards your body at the top of the exercise (supinate) and pronate on the descent so palms face sides when weights are lowered.

Biceps.

Brachialis, Forearms.

REVERSE CURLS

Use a barbell, and grip the bar with your palms facing your body. Curl the bar up just like a barbell curl. You will not be able to curl as much weight this way.

Brachialis, Forearms.

Biceps, emphasizing the outer head.

FLOOR LEG RAISES (3×20)

Lying on your back, place your hands under your Gluteus Maximus to support your back.  Press your lower back against the floor and keep your knees slightly bent. Lift your legs up over your body in a large arc until your pelvic girdle tilts up slightly.  Lower until just before your back starts to arch.

Hip flexors.

Rectus Abdominis, Obliques.

Keep on reading and exercising with Insane Muscle and Strength Workout Day 4 coming out very soon exclusively on WatchFit.

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