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Find challenges...
Challenge wall
  • profile pic Thankyou!
    StevenDocherty 9/28/2011 2:08:00 AM
  • profile pic You do steven
    Mr Workout 9/27/2011 8:07:00 PM
  • profile pic Just as a matter of interest, do you add the weight of the barbell to the weight you are lifting, in the exercises where you use one, for the score?
    StevenDocherty 9/4/2011 7:38:00 PM
  • profile pic Woo-hoo, I'm ahead of Worthster on a challenge at last. I may retire now...
    Dinosaur 8/25/2011 6:36:00 PM

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Bodybuilding Multipower Muscle Challenge: The 12-week muscle-builder

Bodybuilding Multipower Muscle Challenge: The 12-week muscle-builder

A Konkura gym challenge   find more gym challenges

About this Konkura gym challenge

Challenge created by:TeamKonkura
Profile pic: TeamKonkura

Challenge for: all
Ability level: suitable for all competitors
Age range: any age 		If you're new to weight training and want to build muscle fast, or are already into bodybuilding but looking for a new workout for fast results, we've got the challenge for you!

Not only that, one lucky competitor picked at random will win a Multipower Muscle goody bag with £100 of the highest quality sports nutrition products to take their training to the next level.

The Multipower 12-week muscle builder challenge is a simple weight lifting workout that will yield big results if you do it regularly. Ideally aim to complete the workout 3-4 times per week for 12 weeks - you'll be amazed at the difference it makes!

In fact, we'd love you to post before, during and after photos/videos to show everyone the difference the 12 week muscle builder has made to YOU!

The challenge involves the following exercises. You need to do 3 sets of 10 reps of each exercise, at the highest weight you can safely lift for all 3 sets.

- Bench press
- Barbell Squat
- Lat pull down
- Barbell dead lift
- Standing barbell or dumbbell shoulder press

Complete all 3 sets of each exercise before moving on to the next exercise. Take 90-120 seconds rest between each set, and do a light warm-up set prior to each exercise using 40-50% of your full rep load.

Make sure you don't push too hard and injure yourself - the best way to get results is to build the weight up gradually.

Warm up before starting the workout with 5-10 mins on a cross-trainer or similar cardio machine, and make sure to stretch after this strength training workout.

We'll be awarding the prize once we pass 100 active competitors in this challenge, so don't delay - start changing your body with the 12 week muscle builder today!
Join challenge and add score  go to leaderboard

Challenge Events

  • E1: Bench press weight

  • E2: Squat weight in kg

  • E3: Lat pull down weight in kg

  • E4: Dead lift weight in kg

  • E5: Shoulder press weight in kg

  • E6: Your body weight in kg

Challenge scores are calculated using:

Score= (E1 + E2 + E3 + E4 + E5)/E6

Challenge wall

  • Thankyou!
    by StevenDocherty on 9/28/2011 2:08:00 AM

    		•

  • You do steven
    by Mr Workout on 9/27/2011 8:07:00 PM

    		•

  • Just as a matter of interest, do you add the weight of the barbell to the weight you are lifting, in the exercises where you use one, for the score?
    by StevenDocherty on 9/4/2011 7:38:00 PM

    		•

  • Woo-hoo, I'm ahead of Worthster on a challenge at last. I may retire now...
    by Dinosaur on 8/25/2011 6:36:00 PM

    		•

  • Sorry. Here worthster http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html Same with the deadlift bud... http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
    by Exskinnybloke on 8/1/2011 11:35:00 PM

    		•

  • I'll did the shoulder press seated prior to seeing team konkura's message below. I'll re-do standing, i'm confident I'll add at least 10kgs standing!
    by Worthster on 8/1/2011 12:23:00 PM

    		•

  • Shoulder press is standing but can be barbell or dumbell (combined weight if latter). Score is the minimum weight you use in completing the 3 sets - so if you start off too heavy and can't complete without dropping your weight, it's the lowest weight you use. Can't do much about the lat pull down ...
    by TeamKonkura on 7/28/2011 3:17:00 PM

    		•

  • Also to clarify, shoulder press... Dumbell or barbell? Seated or standing? And for lat pull down each machine is set up differently with different resistance level applied to the 'stack' of weights so that will not be 'like-for-like'...
    by Exskinnybloke on 7/25/2011 10:09:00 PM

    		•
post new wall message

Top competitors

 go to leaderboard
  • 1 StevenDocherty
    Score: 4.35
    Last week was a disaster! Heavy workload onboard followed by rough weather causing a ro...

  • 2 Dinosaur
    Score: 3.32
    Every day in every way I'm getting stronger and stronger! :-)

  • 3 Worthster
    Score: 3.31
    First attempt, so didn't really push it. The deadlifts and squats let me down. I'm conf...

  • 4 BradDawson
    Score: 3.07
    Sorry,no video - will try and do again and record on my phone.

  • 5 JaneTaylor
    no score

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