Program by Jimmy Pena, MS, CSCS | Photos by Pavel Ythjall
>> To download the entire Month 1 training program, click here.
>> To download the entire Month 1 diet, click here.
>> For a downloadable PDF of the rules, click here.
>> To interact with other Rock Hard Challenge participants 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
To start your own Rock Hard Challenge workout log, click here.
Congrats for deciding to take on the 2008 Muscle & Fitness Rock Hard Challenge! Many of you have already jumped into the first week, as evidenced by all the activity at the forums. While most of the exercises listed in the RHC are pretty basic — its simplicity is its genius — it never hurts to go back over some general pointers for each lift in order to maximize your efficiency and enhance your results.
Again, we wish you the best of luck. Keep to the diet and supplement guidelines to speed up your progress!
Rock Hard Challenge - Month 1
Need a refresher on the basics? We've got all of your exercise descriptions for this month's program
Month 1 — Exercise Descriptions
Rock Hard Bodypart Split
1 Chest, triceps
2 Legs, calves, abs
3 Shoulders, calves, abs
4 Back, biceps
>> Perform each of these workouts once over a seven-day period (Monday, Tuesday, Thursday, Friday, for example).
Day 1: Chest, triceps
Incline Bench Press
Start: Grasp the bar with an overhand grip outside shoulder width. Unrack it and hold it directly above your face. Keep your upper back and glutes pressed against the bench, feet flat and spread on the floor or platform for balance.
Execution: Slowly lower the bar to your upper chest, coming to a complete stop without bouncing the bar off your chest. Quickly reverse direction and explode the weight back up to full extension without locking out.
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