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

Day 5 : 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

One-Arm Dumbbell Snatch How to
One Arm Dumbbell Snatch  thumbnail
3 sets
8 ea. arm reps
20 sec. rest

Exercise Circuit 1B

Wide-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Bench, Lat Pulldown Bar How to
Wide-Grip Lat Pulldown thumbnail
3 sets
12 reps
20 sec. rest

Exercise Circuit 1C

Lying Hamstring Curl How to
How To Do A Lying Hamstring Curl thumbnail
2 sets
12 reps
20 sec. rest

Exercise Circuit 1D

Reverse Hyperextension
Reverse Hyperextension thumbnail
3 sets
15 reps
20 sec. rest

Exercise Circuit 1E

One-Arm Overhead Extension You'll need: Dumbbells How to
One-Arm Overhead Extension  thumbnail
3 sets
15 reps
3 min. rest

Exercise Circuit 2A

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
3 sets
10 reps
20 sec. rest

Exercise Circuit 2B

Lying Dumbbell Pullover to Extension You'll need: Dumbbells, Bench How to
Lying Dumbbell Pullover to Extension thumbnail
3 sets
10 reps
20 sec. rest

Exercise Circuit 2C

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
8 ea. arm 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

Incline French Press You'll need: Barbell, EZ-Bar How to
Volume Triceps thumbnail
5 sets
10 reps
1 min. rest
Comments