RHC Month 2 Workout

rock hard challenge

rock hard challenge

month1

 

Cardio: Perform one minute of treadmill, stair stepper, or calisthenics of your choice between sets. For one-arm exercises, do the minute of cardio after completing all four.

 
Exercise Sets Reps Muscle Group
Power Push-Up 2 8-10, Rest 2min Chest
Bench Press            2 6, Rest 2min Chest
Bench Press     1 21-25, Rest 2min Chest
Incline Cable Flye 1 6, Rest 2min Chest
Incline Cable Flye 2 21-25, Rest 2min Chest
One-Arm Dumbbell Bench Press 2 21-25, Rest - Chest
Dumbbell Power Row 2 8-10, Rest 2min Back
Wide Grip Pulldown 2 6, Rest 2min Back
Wide Grip Pulldown 2 21-25, Rest 2min Back
Bent Row 1 6, Rest 2min Back
Bent Row 2 21-25, Rest 2min Back
One-Arm Straight Pulldown 2 21-25, Rest - Traps
Dumbbell Shrug 2 6, Rest 2min Traps
Dumbbell Shrug 1 21-25, Rest 2min Traps

month1

 
Exercise Sets Reps Muscle Group
Jump Squat 2 8-10, Rest 2min Legs
Squat            2 6, Rest 2min Legs
Squat    1 21-25, Rest 2min Legs
Dumbbell Walking Lunge 1 6, Rest 2min Legs
Dumbbell Walking Lunge 2 21-25, Rest 2min Legs
One Legged Leg Extension 2 21-25, Rest - Legs
Romanian Deadlift 2 6, Rest 2min Legs
Romanian Deadlift 1 21-25, Rest 2min Legs
One-Leg Leg Curl 2 21-25, Rest - Legs
Standing Calf Raises 2 6, Rest 1min Calves           
Standing Calf Raises 1 21-25, Rest 1min Calves 
Seated Calf Raises 1 6, Rest 1min Calves 
Seated Calf Raises 2 21-25, Rest 1min Calves 
One-Leg Leg Press Calf Raise 2 21-25, Rest - Calves 
Decline Twisting Crunch 2 To Failure, Rest 1min Abs
Hip Thrust 2 To Failure, Rest 1min Abs
Cable Woodchopper 2 21-25 Abs
 

month1

Exercise Sets Reps Muscle Group
Dumbbell Push Press 2 8-10, Rest 2min Shoulders
Dumbbell Shoulder Press 2 6, Rest 2min Shoulders
Dumbbell Shoulder Press 1 21-25, Rest 2min Shoulders
Dumbbell Lateral Raise 1 6, Rest 2min Shoulders
Dumbbell Lateral Raise 2 21-25, Rest 2min Shoulders
One-Arm Bent Lateral Raise 2 21-25, Rest - Shoulders
Lying Triceps Extension 2 6, Rest 2min Triceps
Lying Triceps Extension 1 21-25, Rest 2min Triceps
Triceps Pressdown           1 6, Rest 2min Triceps
Triceps Pressdown      2 21-25, Rest 2min Biceps
One-Arm Overhead DB Extension 2 21-25, Rest - Biceps
Barbell Curl 2 6, Rest 2min Biceps
Barbell Curl 1 21-25, Rest 2min Biceps
Preacher Curl 1 6, Rest 2min Biceps
Preacher Curl 2 21-25, Rest 2min Bicpes
Dumbbell Concentration Curl 2 21-25, Rest - Biceps
Barbell Wrist Curl 1 6, Rest 2min Biceps
Barbell Wrist Curl 1 21-25, Rest 2min Biceps
Barbell Reverse Wrist Curl 1 6, Rest 2min Biceps
Barbell Reverse Wrist Curl 1 21-25, Rest - Biceps

 

The Workouts:

 

 

Week 6

Week 7

Week 8
 

month1 workout

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