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Rock Hard Challenge Month 3 (Muscle and Fitness 2008)Created by JuryDuty
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Workout Programs → Rock Hard Challenge Month 3 (Muscle and Fitness 2008)
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Summary
4 Workouts / 32 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
This is the Rock Hard Challenge, Month 3 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 30-45 seconds between each set this month.
Also, do 5 days of your choice of cardio workouts (treadmill, stair-stepper, bike, etc) at 85% of your max heart rate for 60 minutes. Starting week 3, increase cardio to 6 days a week.
Note: The Rock Hard Challenge has been reproduc...
Workouts
Day 1: Chest, Triceps
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Bench Press - Barbell, Inclined 6 sets: 4 reps, 4 reps, 4 reps, 12 reps, 20 reps, 20 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 5 sets: 4 reps, 4 reps, 15 reps, 20 reps, 20 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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Bench Press - Barbell, Declined 5 sets: 4 reps, 4 reps, 12 reps, 20 reps, 20 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Flyes - Dumbbell, Inclined Bench 2 sets: 20 reps, 20 reps Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com |
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Bench Dips 5 sets: 4 reps, 4 reps, 12 reps, 20 reps, 20 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 Extension - Barbell, Lying 5 sets: 4 reps, 4 reps, 12 reps, 20 reps, 20 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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Tricep Press - Dumbbell, Seated 5 sets: 4 reps, 4 reps, 12 reps, 20 reps, 20 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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Tricep Pushdowns - Straight Bar 2 sets: 20 reps, 20 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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