RHC Month 1 Workout WORKOUT

rock hard challenge

rock hard challenge

month1

Cardio: Perform one minute of treadmill, stair stepper, or calisthenics of your choice between sets; then rest. For one-arm exercises, one-leg exercises and oblique crunches, do the minute of cardio after completing all four sets (two per side).


 
Exercise Sets Reps Muscle Group
Power Push-Up 2 3, Rest 2min Chest
Bench Press            2 10, Rest 2min Chest
Bench Press     1 12-15, Rest 2min Chest
Incline Dumbbell Press 1 10, Rest 2min Chest
Incline Dumbbell Press 2 12-15, Rest 2min Chest
One-Arm Low-Pulley Cable Cross-Over 2 12-15, Rest 2min Chest
Dumbbell Shoulder Press 2 10, Rest 2min Shoulders
Dumbbell Shoulder Press 1 12-15, Rest 2min Shoulders
Face Pull  1 10, Rest 2min Shoulders
Face Pull  2 12-15, Rest 2min Shoulders
One-Arm Cable Lateral Raise 2 12-15, Rest 2min Shoulders
Lying Triceps Extension 2 9-10, Rest 2min Triceps
Lying Triceps Extension 1 12-15, Rest 2min Triceps
Dumbbell Overhead Extension 1 10, Rest 2min Triceps
Dumbbell Overhead Extension 2 12-15, Rest 2min Triceps
One-Arm Reverse-Grip Pressdown 2 12-15, Rest 2min Triceps

month1

 
Exercise Sets Reps Muscle Group
Jump Squat 2 3, Rest 2min Legs
Squat            2 10, Rest 2min Legs
Squat    1 12-15, Rest 2min Legs
Leg Press 1 10, Rest 2min Legs
Leg Press 2 12-15, Rest 2min Legs
One Legged Leg Extension 2 12-15, Rest 2min Legs
Romanian Deadlift 2 10, Rest 2min Legs
Romanian Deadlift 1 12-15, Rest 2min Legs
One-Leg Leg Curl 2 12-15, Rest 2min Legs
Standing Calf Raises 2 10, Rest 1min Calves           
Standing Calf Raises 1 12-15, Rest 1min Calves 
Seated Calf Raises 1 10, Rest 1min Calves 
Seated Calf Raises 2 12-15, Rest 1min Calves 
One-Leg Leg Press Calf Raise 2 12-15, Rest 1min Calves 
Hanging Leg Raise 2 To Failure, Rest 1min Abs
Crunch 2 To Failure, Rest 1min Abs
Oblique Crunch 2 To Failure, Rest 1min Abs
 

month1

Exercise Sets Reps Muscle Group
Dumbbell Power Row 2 3, Rest 2min Back
Wide-Grip Pulldown 2 10, Rest 2min Back
Wide-Grip Pulldown 1 12-15, Rest 2min Back
Straight-Arm Pulldown 1 10, Rest 2min Back
Straight-Arm Pulldown 2 12-15, Rest 2min Back
One-Arm Seated Cable Row 2 12-15, Rest 2min Back
Barbell Shrug 2 10, Rest 2min Traps
Barbell Shrug 1 12-15, Rest 2min Traps
Barbell Curl            2 10, Rest 2min Biceps
Barbell Curl        1 12-15, Rest 2min Biceps
Incline Dumbbell Curl 1 10, Rest 2min Biceps
Incline Dumbbell Curl 2 12-15, Rest 2min Biceps
Dumbbell Concentration Curl 2 12-15, Rest 2min Biceps
Barbell Wrist Curl 1 10, Rest 1min Biceps
Barbell Wrist Curl 1 12-15, Rest 1min Bicpes
Barbell Reverse Wrist Curl 1 10, Rest 1min Biceps
Barbell Reverse Wrist Curl 1 12-15, Rest 1min Biceps

 

The Workouts:

 

 


Week 2


Week 3


Week 4
 

month1 workout

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