>> Just stumbling onto the Rock Hard Challenge? It's not too late. For the PDF version of the entire Month 1 training program, click here. Looking for Month 1 of the RHC diet? Click here.
>> For a downloadable PDF of the rules, click here.
>> To interact with other Rock Hard Challenge participants, ask our staff a question, or track your progress in a web-based workout log, click here.
>> To pick up the Rock Hard Challenge workout DVD, go to musclestuff.com
Most of you reading this probably have a full month of the 2008 Rock Hard Challenge under your belts. You likely found that your body got a little stronger, a little leaner and a tad more muscular. Well, now it's time to up the ante. Having laid a solid foundation, you'll now be doing more total sets (about 18-20 for large muscle groups) and performing a calculated mix of heavier and lighter reps — as low as five, as high as 15 for large muscle groups and up to 20 for abs — to stimulate the most muscle possible.
If you haven't started yet, but would like to, simply click on the link up top for a downloadable version of Month 1 of the RHC.
Again, we wish you the best of luck. Keep to the diet and supplement guidelines to speed up your progress!
Month 2 — Exercise Descriptions
Rock Hard Bodypart Split 1 Chest, triceps 2 Legs, calves, abs 3 Shoulders, calves, abs 4 Back, biceps/forearms>> Perform each of these workouts once over a seven-day period (Monday, Tuesday, Thursday, Friday, for example).
Day 1: Chest, triceps
Incline Dumbbell Press
Start: Lie faceup on an incline bench set at about a 45-degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet flat on the floor. Extend your arms with your palms facing forward.
Execution: Bend your elbows and slowly lower the weights toward the outsides of your chest. When the dumbbells reach about chest level, forcefully extend your arms, pressing the weights back up to the starting position.
Dumbbell Press
Start: Lie back on a flat bench with your feet flat on the floor and your head, back and glutes flush on the bench. Position the dumbbells just outside your pecs with a pronated, palms-forward grip, elbows bent about 90 degrees.
Execution: Drive the weights up and together in an arc to full arm extension under control — don't clang them together at the top. Peter feels a better contraction when he turns his wrists in slightly at the top. Lower under control, smoothly reversing direction at the bottom of the rep.
Decline Dumbbell Press
Start: Lie face-up on a decline bench set at about a 45-degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet supported. Have a partner hand you a dumbbell in each hand. Extend your arms to hold the dumbbells up toward the ceiling with your palms forward.
Execution: Bend your arms and slowly lower the dumbbells toward the outsides of your chest. (During the barbell version, the bar would come to your lower chest). When the dumbbells reach chest level, forcefully extend your arms, pressing the dumbbells back to the starting position.
Decline Flye
Start: Adjust a bench to a 30-45-degree decline. Hold a pair of dumbbells and carefully position yourself on the bench, securing your feet under the pads. Starting with the weights on your thighs, lie back slowly while moving the dumbbells into position at full extension above your chest, palms facing each other.
Execution: Keeping a slight bend in your elbows, take a deep breath and lower the weights out to your sides in a wide, deliberate arc until your upper arms are roughly parallel to the floor or you feel a strong stretch in your pecs. Pause briefly and reverse the motion.
Close-Grip Bench Press
Start: Lie back on a flat bench with your feet flat on the floor. Grasp the barbell with a narrow (inside shoulder-width), overhand grip. Press the bar up slightly to un-rack it, then steady the bar above your chest with your arms extended.
Execution: Lower the bar to your lower chest, keeping your elbows close to your body. Do not bounce the bar off your chest, but rather when the bar approaches an inch or so away from your chest, pause and press the bar back up to the starting position. Squeeze your triceps and chest at the top.
Bench Dip
Start: Place two benches parallel to each other about 3 to 4 feet apart. Sit in the middle of one bench and face the other bench. Place your hands on the bench by your hips, fingers cupping the edge of the bench and your elbows pointing rearward. Support your body with your arms and carefully place both heels on the bench in front of you.
Execution: Squeeze your triceps and slowly lower your glutes and upper body toward the floor until your upper arms are roughly parallel to it. Pause momentarily, then press yourself upward until you come to the starting position with your arms extended.
