How to Prepare Properly for the Rock Hard Challenge 'After' Shot

Follow our Week 9 "Peak Week" workout plan and photo shoot tips to end the challenge on a high!

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rock hard challenge

Follow this workout plan in Week 9 training Monday through Friday. Saturday and Sunday you should take off and use these days as your carb-loading days. Plan to take your “after" photo on the Monday that follows this weekend. Taking the weekend off from training will allow you to carb load better (training depletes muscle glycogen) and it will prevent you from any edema that can happen due to swelling from muscle damage.

 

Monday and Wednesday Workout: Chest, Back, Shoulders, Biceps, Triceps

 

Cardio: *Do 60 seconds of cardioacceleration between all sets

 

 
Exercise Sets Reps Muscle Group
Bench Press 3 12-15, Rest 1min Chest
Incline Dumbbell Press 3 12-15, Rest 1min Chest
Barbell Bent-Over Row  3 12-15, Rest 1min Chest
Pulldown 3 12-15, Rest 1min Chest
Dumbbell Shoulder Press 3 12-15, Rest 1min Shoulders
Dumbbell Lateral Raise 3 12-15, Rest 1min Shoulders
Barbell Curl 3 12-15, Rest 1min Triceps
Incline Dumbbell Curl   2 12-15, Rest 1min Triceps
Lying Triceps Extension 3 12-15, Rest 1min Triceps
Triceps Pressdown   2 12-15, Rest 1min Triceps

Tuesday and Thursday Workout: Legs, Calves, Abs

 

 
Exercise Sets Reps Muscle Group
Squat 3 12-15, Rest 1min Legs
Leg Press        3 12-15, Rest 1min Legs
Leg Extension  3 12-15, Rest 1min Legs
Romanian Deadlift 3 12-15, Rest 1min Legs
Leg Curl 3 12-15, Rest 1min Legs
Standing Calf Raise   3 12-15, Rest 1min Calves
Seated Calf Raise 3 12-15, Rest 1min Calves
Hanging Leg Raise 3 To failure, Rest 1min Abs
Crunch   3 To failure, Rest 1min Abs

 

Friday Workout: Chest, Back, Shoulders, Biceps, Triceps, Legs, Calves, Abs

 

Exercise Sets Reps Muscle Group
Bench Press   3 20, Rest  1min Chest
Seated Cable Row   3 20, Rest 1min Back
Dumbbell Shoulder Press 3 20, Rest 1min Shoulders
Squat   3 20, Rest 1min Legs
Dumbbell Overhead Triceps Extension 3 20, Rest 1min Triceps
Barbell Curl 3 20, Rest 1min Biceps
Barbell Wrist Curl   3 20, Rest 1min Forearms
Standing Calf Raise 3 20, Rest 1min Calves
Crunch       3 To Failure Abs

 

 

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