Workout Plans
2018 Rock Hard Challenge: Workout, Part 2 thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 2 : Pull (A)

Exercises 11
Equipment Yes

Exercise A1

Barbell Romanian Deadlift How to
RHC18 Barbell Romanian Deadlift thumbnail
3 sets
8 reps
-- rest

Exercise A2

Swiss Ball Leg Curl How to
RHC18 Swiss Ball Leg Curl thumbnail
3 sets
10 per side reps
-- rest

Exercise A3

Back Extension How to
RHC18 Back Extension thumbnail
3 sets
15 reps
-- rest

Exercise A4

Sprint How to
RHC18 Sprints thumbnail
3 sets
100M reps
-- rest
Can be performed on a treadmill

Exercise B1

Lat Pulldown How to
RHC18 Lat Pulldown thumbnail
3 sets
10 reps
-- rest
3-second negative, 1-second positive; Close grip

Exercise B2

Tricep Kickback How to
RHC18 Tricep Kickback thumbnail
3 sets
10 per side reps
-- rest
2-second negative, 2-second positive; Can be performed with cable machine

Exercise B3

Superman How to
RHC18 Superman thumbnail
3 sets
25 reps
-- rest

Exercise B4

Pop Squat How to
RHC18 Pop Squat thumbnail
3 sets
25 reps
-- rest

Exercise C1

Chin Up How to
RHC18 Chin Up thumbnail
3 sets
8 (or failure) reps
-- rest
5:1 (eccentric:concentric}; Can be performed as an assisted chin up

Exercise C2

Overhead Tricep Extension How to
RHC18 Overhead Tricep Extension thumbnail
3 sets
12 reps
-- rest

Exercise Finisher

Row How to
RHC18 Rower thumbnail
-- sets
2,000M reps
-- rest
Attempt to perform in under 8 minutes
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