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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 2 of 11

Wide-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
Sets
3
Reps
12
Rest
20 sec.
Exercise 3 of 11

Lying Hamstring Curl

Equipment
Sets
2
Reps
12
Rest
20 sec.
Exercise 4 of 11

Reverse Hyperextension

Equipment
Sets
3
Reps
15
Rest
20 sec.
Exercise 5 of 11

One-Arm Overhead Extension

Equipment
Dumbbells
Sets
3
Reps
15
Rest
3 min.
Exercise 6 of 11

Barbell Shrug

Equipment
Barbell
Sets
3
Reps
10
Rest
20 sec.
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
20 sec.
Exercise 8 of 11

Single-Leg Romanian Deadlift

Equipment
Dumbbells
Sets
3
Reps
8 ea. arm
Rest
20 sec.
Exercise 10 of 11

Chinup

Equipment
Pullup Bar
Sets
5
Reps
10
Rest
--
Exercise 11 of 11

Incline French Press

Equipment
Barbell, EZ-Bar
Sets
5
Reps
10
Rest
1 min.
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