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2019 Rock Hard Challenge: Part 1

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Routine

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Full-Body Circuits

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Hang Clean

Equipment
Barbell
Sets
3
Reps
6
Rest
20 sec.
Exercise 2 of 10

Wide-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
8
Rest
20 sec.
Equipment
Dumbbells
Sets
3
Reps
10
Rest
20 sec.
Add a shrug at the top of the deadlift.
Exercise 4 of 10

Rope Pushdown

Equipment
Cable Machine
Sets
3
Reps
12
Rest
3 min.
Exercise 6 of 10

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10/10*
Rest
20 sec.
DROPSET: After your first 10 reps, drop the weight and perform 10 more reps.
Exercise 9 of 10

Chinup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
--
Exercise 10 of 10

Lying Dumbbell Skull Crusher

Equipment
Dumbbells
Sets
5
Reps
10
Rest
1 min.
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