Rock Hard Challenge Month 1

Rock Hard Challenge Month 1
Exercise Sets x Reps Muscle Group
Barbell Bench Press On Bench 3 x 8 Chest
REST 1 x 120 TIPS
Reverse Grip Barbell Bench Press 3 x 10 Chest
REST 1 x 120 TIPS
Dumbbell Incline Bench Press On Bench Both Arms 3 x 10 Chest
REST 1 x 120 TIPS
Smith Machine Shoulder Press 3 x 8 Shoulders
Standing Dumbbell Shoulder Press Both Arms 3 x 10 Shoulders
REST 1 x 120 TIPS
Smith Machine Upright Row 3 x 10 Shoulders
REST 1 x 120 TIPS
Standing Barbell Shrugs 3 x 10 Shoulders
REST 1 x 120 TIPS
Standing Dumbbell Shrugs 3 x 8 Shoulders
REST 1 x 120 TIPS
Barbell Close Grip Bench Press with bands 3 x 8 Chest
REST 1 x 120 TIPS
Standing Cable Triceps Extension Both Arms 3 x 10 Arms
REST 1 x 120 TIPS
Dips 2 x 10 Chest
REST 1 x 120 TIPS
Day 2
Exercise Sets x Reps Muscle Group
Standing Overhead Cable Pulldowns Both Arms 3 x 15 Back
SUPER-SET 0 x 0 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 15 Back
REST 1 x 60 TIPS
Barbell Bent Over Wide Grip Rows Both Arms 3 x 12 Back
REST 1 x 60 TIPS
One Arm Dumbbell Preacher Curl 4 x 15 Arms
SUPER-SET 0 x 0 TIPS
Standing Bicep Curl Barbell Both Arms 4 x 15 Arms
REST 1 x 60 TIPS
Barbell Wrist Curl 3 x 15 Arms
SUPER-SET 0 x 0 TIPS
Barbell Reverse Grip Wrist Curl 3 x 15 Arms
REST 1 x 60 TIPS
Day 3
Exercise Sets x Reps Muscle Group
Barbell Squat 3 x 8 Legs
REST 1 x 120 TIPS
Machine Leg Press Both Legs 3 x 10 Legs
REST 1 x 120 TIPS
Seated Machine Leg Extension Both Legs 3 x 10 Legs
REST 1 x 120 TIPS
ROMANIAN DEADLIFT 3 x 8 Legs
REST 1 x 120 TIPS
Standing Calf Raise 3 x 8 Legs
REST 1 x 120 TIPS
Decline Crunch 3 x 10 Abs
REST 1 x 60 TIPS
Prone Iso Abs Feet On Ground 3 x 60 Abs
Day 4
Exercise Sets x Reps Muscle Group
Laying on Bench Dumbbell Flys Both Arms 3 x 15 Chest
SUPER-SET 0 x 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 x 15 Chest
REST 1 x 60 TIPS
Standing Low Cable Flys Both Arms 3 x 12 Chest
REST 1 x 60 TIPS
Standing Dumbbell Side Raise Both Arms 3 x 12 Shoulders
REST 1 x 60 TIPS
SUPER-SET 0 x 0 TIPS
Seated On Bench Dumbbell Military Press Both Arms 3 x 15 Shoulders
REST 1 x 60 TIPS
Smith Machine Shrug 3 x 15 Shoulders
REST 1 x 60 TIPS
Laying On Ball Bar Tricep Extension Both Arms 4 x 15 Arms
REST 1 x 60 TIPS
SUPER-SET 0 x 0 TIPS
Barbell Close Grip Bench Press with bands 4 x 15 Chest
REST 1 x 60 TIPS
Day 5
Exercise Sets x Reps Muscle Group
Pull-Up/ Chin 3 x 8 Back
REST 1 x 120 TIPS
Dumbbell Bent Over Wide Grip Rows One Arm 3 x 10 Back
REST 1 x 120 TIPS
Seated On Bench Bar Lat Pulldowns Both Arms 3 x 10 Back
REST 1 x 120 TIPS
Standing Bicep Curl Barbell Both Arms 3 x 8 Arms
REST 1 x 60 TIPS
Standing Bicep Curl Dumbbell One Arm 3 x 10 Arms
REST 1 x 60 TIPS
DB Cross Body Hammer Curls 2 x 10 Arms
REST 1 x 120 TIPS
Barbell Reverse Grip Wrist Curl 3 x 10 Arms
REST 1 x 120 TIPS
Day 6
Exercise Sets x Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 x 15 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Front Lunge 3 x 15 Legs
REST 1 x 60 TIPS
Smith Machine Front Squat 3 x 12 Legs
SMITH MACHINE SQUAT 3 x 0 Legs
REST 1 x 60 TIPS
Prone Machine Leg Curl Both Legs 3 x 15 Legs
SUPER-SET 0 x 0 TIPS
Dumbbell Straight Legged Deadlift 3 x 15 Legs
REST 1 x 60 TIPS
Seated Calf Raise 3 x 15 Legs
SUPER-SET 0 x 0 TIPS
Standing Calf Raise 3 x 0 Legs
REST 1 x 60 TIPS
Hanging Leg Raise 3 x 0 Abs
SUPER-SET 0 x 0 TIPS
Laying on Ground Abdominal Crunches with a Twist 3 x 0 Abs
REST 1 x 60 TIPS

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