Rock Hard Challenge: Part 2

Exercise 1 of 12

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

10

Rest

--

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Exercise 2 of 12

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

4

Reps

12

Rest

3 min.

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Exercise 3 of 12

Incline cable flye

Equipment

Adjustable Cable Machine

Sets

3

Reps

12

Rest

--

Exercise 4 of 12

Half Arnold Press

Equipment

Sets

3

Reps

15

Rest

--

Exercise 5 of 12

Leg Extension

Equipment

Sets

3

Reps

10

Rest

3 min.

Exercise 6 of 12

Barbell Curl

Equipment

Sets

2

Reps

10/10/10*

Rest

--

*DROPSET: After completing 10 reps, drop the weigh and perform another 10.

Exercise 7 of 12

General Plank

Equipment

No Equipment

Sets

2

Reps

1 min.

Rest

2 min.

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Exercise 8 of 12

Plank With Twist

Equipment

Sets

2

Reps

10 ea. side

Rest

--

How to

Exercise 9 of 12

Plate Curl to Press

Equipment

Weight Plates

Sets

2

Reps

10

Rest

--

How to

2 min.

Exercise 10 of 12

Dumbbell Step-Up

Equipment

Bench, Box, Dumbbells

Sets

1

Reps

20

Rest

--

Play How to

Exercise 11 of 12

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

2

Reps

10/10/10*

Rest

2 min.

Play How to

*DROPSET: Perform 10 reps. Then drop weight and do 10 more reps. Drop weight again and do 10 final reps.

Exercise 12 of 12

Steady-State Cardio

Equipment

Sets

--

Reps

40 min.

Rest

--

Use stepmill. Get your max heart rate (MHR) to 70%.