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

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!

Event 1: Bench press weight
Enter the weight, in kg, you lifted for 3 sets of 10 reps. If you had to change weight during the reps, you enter the LOWEST weight used during the 3 sets

Event 2: Squat weight in kg
Enter the weight, in kg, you squatted for 3 sets of 10 reps. If you had to change weight during the reps, you enter the LOWEST weight used during the 3 sets

Event 3: Lat pull down weight in kg
Enter the weight, in kg, you used for 3 sets of 10 reps. If you had to change weight during the reps, you enter the LOWEST weight used during the 3 sets

Event 4: Dead lift weight in kg
Enter the weight, in kg, you lifted for 3 sets of 10 reps. If you had to change weight during the reps, you enter the LOWEST weight used during the 3 sets

Event 5: Shoulder press weight in kg
Enter the weight, in kg, you lifted for 3 sets of 10 reps. If you had to change weight during the reps, you enter the LOWEST weight used during the 3 sets

Event 6: Your body weight in kg


Record your scores:

Attempt 1:Attempt 2:Attempt 3:Attempt 4:Attempt 5:
Event 1: Bench press weight
(Number)
Event 2: Squat weight in kg
(Number)
Event 3: Lat pull down weight in kg
(Number)
Event 4: Dead lift weight in kg
(Number)
Event 5: Shoulder press weight in kg
(Number)
Event 6: Your body weight in kg
(Number)

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