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Rock Hard Challenge Month 1 (Muscle and Fitness 2008)Created by JuryDuty
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Workout Programs → Rock Hard Challenge Month 1 (Muscle and Fitness 2008)
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Summary
4 Workouts / 25 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
This is the Rock Hard Challenge, Month 1 of 3, from Muscle and Fitness Magazine. You can choose to workout any four days each week you desire, and you should push yourself to failure on EVERY set. Rest 1-2 minutes between each set this month. Also do 3 days of your choice of cardio workouts (treadmill, stair-stepper, bike, etc) at 60% of your max heart rate for 30 minutes for week one. Week 2 increase to 45 minutes. Weeks 3-4, increase to 4 days of cardio for 45 minutes at 6...
Workouts
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Bench Press - Barbell, Inclined 6 sets: 6 reps, 6 reps, 6 reps, 10 reps, 12 reps, 12 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Barbell, Flat 6 sets: 6 reps, 6 reps, 6 reps, 10 reps, 12 reps, 12 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Flyes - Dumbbell, Declined 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Using a decline bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to ... |
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Bench Dips 5 sets: 6 reps, 6 reps, 10 reps, 12 reps, 12 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Bench Press - Barbell, Flat, Close-Grip 5 sets: 6 reps, 6 reps, 10 reps, 12 reps, 12 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
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Tricep Extension - Barbell, Lying 5 sets: 6 reps, 6 reps, 10 reps, 12 reps, 12 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to... |
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