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The 2018 Rock Hard Challenge: Part 2

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  • 9

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Routine

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Pull (B)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

RHC18 Mixed-Grip Pullup

Equipment
Sets
3
Reps
15 per side*
Rest
--
*Switch grip after first 15 reps
Exercise 2 of 9

RHC18 Swiss Ball Leg Curl

Equipment
Sets
3
Reps
5 per side
Rest
--
Exercise 3 of 9

RHC18 Swiss Ball Reverse Hyperextension

Equipment
Sets
3
Reps
15
Rest
--
Exercise 4 of 9

RHC18 Single Arm DB Row

Equipment
Sets
3
Reps
6 per side
Rest
--
2-second negative, 1-second positive
Exercise 5 of 9

RHC18 Dumbbell Kickback

Equipment
Sets
3
Reps
10 per side
Rest
--
Hold full extension at top of each rep for a full second
Exercise 6 of 9

RHC18 Superman

Equipment
Sets
3
Reps
25
Rest
--
Exercise 7 of 9

RHC18 Straight-Arm Pulldown

Equipment
Sets
3
Reps
10
Rest
--
Can be performed on cable machine
Exercise 8 of 9

RHC18 SIngle-Arm Tricep Pushdown

Equipment
Sets
3
Reps
10 per side
Rest
--
Can be performed on cable machine
Exercise 9 of 9

RHC18 Rower

Equipment
Sets
10
Reps
30 sec
Rest
30 sec
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