2019 Rock Hard Challenge: Part 1

Exercise 1 of 11

One-Arm Dumbbell Snatch

Equipment

Sets

3

Reps

8 ea. arm

Rest

20 sec.

How to

Exercise 2 of 11

Wide-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Lat Pulldown Bar

Sets

3

Reps

12

Rest

20 sec.

Play How to

Exercise 3 of 11

Lying Hamstring Curl

Equipment

Sets

2

Reps

12

Rest

20 sec.

Exercise 4 of 11

Reverse Hyperextension

Equipment

Sets

3

Reps

15

Rest

20 sec.

Exercise 5 of 11

One-Arm Overhead Extension

Equipment

Dumbbells

Sets

3

Reps

15

Rest

3 min.

Exercise 6 of 11

Barbell Shrug

Equipment

Barbell

Sets

3

Reps

10

Rest

20 sec.

Play How to

Exercise 7 of 11

Lying Dumbbell Pullover to Extension

Equipment

Bench, Dumbbells

Sets

3

Reps

10

Rest

20 sec.

Play How to

Exercise 8 of 11

Single-Leg Romanian Deadlift

Equipment

Dumbbells

Sets

3

Reps

8 ea. arm

Rest

20 sec.

Exercise 9 of 11

Weighted Bench Dip

Equipment

Sets

3

Reps

10

Rest

3 min.

How to

Exercise 10 of 11

Chinup

Equipment

Pullup Bar

Sets

5

Reps

10

Rest

--

Play How to

Exercise 11 of 11

Incline French Press

Equipment

Barbell, EZ-Bar

Sets

5

Reps

10

Rest

1 min.