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

Day 4 : Full-Body Circuits

Exercises 11
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 Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
6 reps
20 sec. rest

Exercise Circuit 1B

Incline Dumbbell Flye You'll need: Bench, Dumbbells How to
Incline Dumbbell Flye thumbnail
3 sets
12 reps
20 sec. rest

Exercise Circuit 1C

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

Exercise Circuit 1D

Decline Situp How to
Decline Situp  thumbnail
3 sets
20 reps
2 min. rest

Exercise Circuit 2A

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
3 sets
8 reps
5 rest

Exercise Circuit 2B

Single-leg Press How to
Single-leg Press thumbnail
3 sets
10 ea. leg reps
20 sec. rest

Exercise Circuit 2C

Leg Extension How to
Leg Extension thumbnail
3 sets
12 reps
20 sec. rest

Exercise Circuit 2D

EZ-Bar Preacher Curl You'll need: EZ-Bar, Preacher Bench How to
EZ-Bar Preacher Curl thumbnail
3 sets
8 reps
20 sec. rest

Exercise Circuit 2E

General Plank You'll need: No Equipment How to
General Plank thumbnail
3 sets
60 sec. reps
3 min. rest

Exercise Circuit 3A

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

Exercise Circuit 3B

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
5 sets
12 reps
1 min. rest
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