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

Day 4 : Push (B)

Exercises 11
Equipment Yes

Exercise A1

Dumbbell Squat How to
RHC18 Dumbbell Squat thumbnail
3 sets
10 reps
-- rest
Add jump

Exercise A2

Hanging Leg Raise How to
RHC18 Hanging Leg Raise thumbnail
3 sets
15 reps
-- rest
Hold 10 pounds between feet (weight plate or dumbbell)

Exercise A3

Jump Rope How to
RHC18 Jump Rope thumbnail
3 sets
200 skips reps
-- rest

Exercise B1

Incline Dumbbell Bench Press How to
RHC18 Incline Dumbbell Bench Press thumbnail
3 sets
10 each arm* reps
-- rest
*Alternate arms; 3-second negative, 1-second positive

Exercise B2

Dumbbell Curl How to
RHC18 Dumbbell Curl thumbnail
3 sets
10 each arm* reps
-- rest
*Alternate arms; 2-second negative, 1-second positive

Exercise B3

Reverse Crunch with Leg Lift How to
RHC18 Reverse Crunch with Leg Lift thumbnail
3 sets
15 reps
-- rest

Exercise B4

Lateral Ski Lunge Reach How to
RHC18 Lateral Ski Lunge Reach thumbnail
3 sets
25 per side reps
-- rest

Exercise C1

Plyo Pushup How to
RHC18 Plyo Pushuo thumbnail
3 sets
10 reps
-- rest

Exercise C2

TRX Curl How to
RHC18 TRX Curl thumbnail
3 sets
8 reps
-- rest
Can be performed as a cable curl

Exercise Finisher A

Jump Rope How to
RHC18 Jump Rope thumbnail
5 sets
2 min reps
-- rest

Exercise Finisher B

Pop Squat How to
RHC18 Pop Squat thumbnail
5 sets
10 reps
-- rest
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