Muscle Building in a Rush Finial Week 4

Week 4 of Muscle Building is your last and final week for this program. This final week you will be working your…

Chest
Legs
Back

All big muscle groups will burn a lot of calories during and after the workout.

Chest

You will be doing a Decline Dumbbell Bench Press that will work the outer and lower part of your chest.

Legs

The best exercise is the Front Squat. This is where the barbell is placed in front of the head and resting on your shoulders. It is a very difficult exercise mentally, but once you get over that mental barrier, it is a great exercise for your thighs because you can get more of a stretch with this type of squat.

Back

And finally for your back, a Bent Over Row using a Barbell. This exercise will work both sides of your back at the same time.

As mentioned in the previous Muscle Building in a Rush videos, the technique used here is a circuit style training were you will do all three exercises back to back with no rest. After you have done all 3, you will take a sixty second rest and repeat the circuit. The circuit will be done for a total of eight times. Since you are targeting the larger muscle groups, you will be using heavy weights. Use weights that you can do four to six reps with.

In this last video of Muscle Building in a Rush, Vince and Arnel go through each exercise and show you the proper form and speed at which you should be doing these exercises. They will also give a couple variations that you can try to target different muscles groups. You can try each of the variations and see which works best for you.