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Rock Hard Challenge Month 2 (Muscle and Fitness 2008)Created by JuryDuty
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Workout Programs → Rock Hard Challenge Month 2 (Muscle and Fitness 2008)
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Summary
4 Workouts / 33 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is the Rock Hard Challenge, Month 2 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 only 1
minute between each set this month. Also, for the first two weeks, do 4 days of your choice of cardio workouts (treadmill,
stair-stepper, bike, etc) at 70% of your max heart rate for 45 minutes. Starting week 3, increase cardio to 5 days a week. Note: The Rock Hard...
Workouts
Day 1: Chest, Triceps
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Bench Press - Dumbbells, Inclined 6 sets: 5 reps, 5 reps, 5 reps, 12 reps, 12 reps, 15 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Bench Press - Dumbbell, Flat 5 sets: 5 reps, 5 reps, 5 reps, 12 reps, 15 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Bench Press - Dumbbell, Declined 5 sets: 5 reps, 5 reps, 5 reps, 12 reps, 15 reps Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com |
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Flyes - Dumbbell, Declined 2 sets: 15 reps, 15 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 Press - Barbell, Flat, Close-Grip 5 sets: 5 reps, 5 reps, 12 reps, 15 reps, 15 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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Bench Dips 5 sets: 5 reps, 5 reps, 12 reps, 15 reps, 15 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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Tricep Press - Dumbbell, Seated 5 sets: 5 reps, 5 reps, 12 reps, 15 reps, 15 reps Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows.... |
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