76
MUSCLE&FITNESS
July 2008
g y m : P o w e r h o u s e B u r B a N k , C a ; h a i r & m a k e u P : g i l l i a N w h i t l o C k ; f a s h i o N d i r e C t o r : C i N d y w h i t e h e a d
MUSCLE-FITNESS.CoM
77
What we also offer this time that wedidn’t in the early years of the Chal-lenge is a true multimedia experience:The Rock-Hard Challenge is now onDVD. Your hosts,
m&f
Fitness Direc-tor Jimmy Peña, MS, CSCS, and per-sonal trainer and fitness model LindaRuggiero, walk you through the entirethree months with the help of three of the industry’s most successful com-petitors and models — Stan McQuay, Jim Romagna and Timea Majorova —who demonstrate each exercise in theprogram. Also available is the Rock-Hard Challenge Training Log, whichincludes the entire training programand diet plan, as well as a specificallyformatted Rock-Hard Journal to recordevery set you do and every meal youconsume. The Rock-Hard ChallengeDVD ($9.99) and Training Log ($9.99)can be purchased at musclestuff.com.That said, welcome to Month 1 of the 2008 Rock-Hard Challenge. Whatfollows is the guide for your first fourweeks of lifting and cardio (the Rock-Hard Diet begins on page 88). Thebeauty of the training regimen is thatit’s both simple and demanding, whichis all you really need if you have thededication to follow the program reli-giously. You’ll also notice, especiallyin Months 2 and 3, that it’s a
progressive
program — you’ll push yourself morein terms of volume, intensity and car-dio duration as the days, weeks and
We ceted therc-Hd Chenein 2001 with e sipe peise in ind:
Help readersdramatically transform their physiques in a very short period —three months, to be exact. We not only provided a highly effectivetraining program and diet regimen but added incentive in the formof a contest to help maximize our readers’ motivation.
❡
Seven yearslater, the Rock-Hard Challenge is still going strong and the premiseremains unchanged: Follow our three-month training and diet plansto a T to get in the best shape of your life. And if turning your phy-sique around 180 degrees in just three month’s time isn’t motivationenough, consider this — a $2,500 grand prize for both the men’s andwomen’s Rock-Hard champions. Not bad, huh?
>>
Stand erect hlding a barbell acrss yur upper traps.Psitin yur feet rughly shulder-width apart and pushyur chest ut slightly s yur back arches naturally.Squat dwn with the weight as if sitting in a chair, keepingthe arch in yur back. When yur thighs are parallel t theflr, push yurself up thrugh yur heels, etending yurknees and hips, t return t the standing psitin.
>>
Sit n a lw-back seat r adjustable benchset upright hlding a pair f dumbbells. Lift theweights t just utside yur shulders, palmsfacing frward. Press the dumbbells straight upuntil the weights are erhead with yur elbws just shrt f lckut. Slwly lwer the weightst the start psitin.
Leave a Comment