Workout Plans
2019 Rock Hard Challenge: Part 1 thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 1 : Full-Body Circuits

Exercises 10
Equipment Yes

CIRCUITS 1-2: Repeat circuit 3 times through before moving onto the next circuit. Rest only 20 seconds between each exercise. Rest 3 minutes at the end of each circuit.

CIRCUITS 3: Repeat circuit 5 times. Don't rest between exercises. Rest 1 minute at the end of each circuit.

Exercise Circuit 1A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
3 sets
8 reps
20 sec. rest

Exercise Circuit 1B

Single-arm Dumbbell Shoulder Press You'll need: Dumbbells How to
Single-Arm Dumbbell Shoulder Press thumbnail
3 sets
10 per arm reps
20 sec. rest

Exercise Circuit 1C

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
3 sets
10 reps
20 sec. rest

Exercise Circuit 1D

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
3 sets
20 reps
3 min. rest
Any form of weight can be used.

Exercise Circuit 2A

Alternating Dumbbell Lunge You'll need: Dumbbells How to
Alternating Dumbbell Lunge thumbnail
3 sets
8 reps
20 sec. rest

Exercise Circuit 2B

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
3 sets
8-10 reps
20 sec. rest

Exercise Circuit 2C

Cable Biceps Curl You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Cable Biceps Curl thumbnail
3 sets
10 reps
20 sec. rest

Exercise Circuit 2D

Plank With Twist How to
Plank with Twist thumbnail
3 sets
15 ea. side reps
3 min. rest
Repeat circuit 3 times through before moving on to the next circuit. Rest for 3 minutes at the end of each circuit.

Exercise Circuit 3A

General Pushup You'll need: No Equipment How to
Pushup thumbnail
5 sets
20 reps
-- rest

Exercise Circuit 3B

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
5 sets
10 reps
1 min. rest
Repeat circuit 5 times through. Don’t rest between exercises. Rest for 1 minute at the end of each circuit.
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