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

Day 2 : 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

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
3 sets
6 reps
20 sec. rest

Exercise Circuit 1B

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
3 sets
8 reps
20 sec. rest

Exercise Circuit 1C

Dumbbell Straight-Leg Deadlift You'll need: Dumbbells How to
Dumbbell Straight-Leg Deadlift thumbnail
3 sets
10 reps
20 sec. rest
Add a shrug at the top of the deadlift.

Exercise Circuit 1D

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
3 sets
12 reps
3 min. rest

Exercise Circuit 2A

Kettlebell Clean to Lunge You'll need: Kettlebells How to
Kettlebell Clean to Lunge thumbnail
3 sets
6 per leg reps
20 sec. rest

Exercise Circuit 2B

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
10/10* reps
20 sec. rest
DROPSET: After your first 10 reps, drop the weight and perform 10 more reps.

Exercise Circuit 2C

Back Hyperextension How to
Back Hyperextension  thumbnail
3 sets
15 reps
20 sec. rest

Exercise Circuit 2D

Weighted Bench Dip How to
Weighted bench dip thumbnail
3 sets
10 reps
3 min. rest

Exercise Circuit 3A

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
5 sets
10 reps
-- rest

Exercise Circuit 3B

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
5 sets
10 reps
1 min. rest
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