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2019 Rock Hard Challenge PDF
2019 Rock Hard Challenge PDF
Week 1-4:
Day 1: Full-Body Circuits
EXERCISES SETS REPS
(1A) BB FRONT SQUATS 3 8
(1B) 1-ARM DB DELT PRESS 3 10
(1C) STANDING DB CURLS 3 10
(1D) MEDCINE BALL V-UP 3 20
(2A) ALT DB LUNGE 3 8
(2B) INCLINE DB BENCH PRESS 3 8-10
(2C) CABLE CURLS 3 10
(2D) PLANK W/ TWIST 3 15
(3A) PUSHUP 5 20
(3B) BB CURLS 5 10
Day 7: REST
Week 5-8:
Day 1: Full-Body Circuits
EXERCISES SETS REPS
(1A) DB BENCH PRESS 4 10
(1B) DB HAMMER CURL 4 12
(2A) INCLINE CABLE FLYE 3 12
(2B) ARNOLD PRESS 3 15
(2C) LEG EXENSION 3 10
(3A) BB CURLS 2 10/10/10 DROP SET
(3B) PLANK 2 1 MIN
(4A) PLANK W/ TWIST 2 10
(4B) PLATE CURL TO PRESS 2 10
(5A) DB STEP UP 1 20
(5B) CABLE CURLS 2 10/10/10
Day 7: REST