Rock Hard Challenge: Part 2

Exercise 1 of 10

Back Squat

Equipment

Barbell, Squat Rack

Sets

4

Reps

6

Rest

--

Play How to

Exercise 2 of 10

Clapping Pushup

Equipment

No Equipment

Sets

4

Reps

10

Rest

3 min.

Play How to

Exercise 3 of 10

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

10

Rest

--

Play How to

Exercise 4 of 10

Overhead Dumbbell Lunge

Equipment

Dumbbells

Sets

3

Reps

10 ea. side

Rest

--

Play How to

Perform with one weight overhead in the hand opposite the lunging leg.

Exercise 5 of 10

Side Plank

Equipment

No Equipment

Sets

3

Reps

45 sec.

Rest

3 min.

Play How to

Exercise 6 of 10

Breast-Stroke Press

Equipment

Sets

3

Reps

12

Rest

--

How to

Exercise 7 of 10

Delt Flye

Equipment

Sets

3

Reps

12

Rest

--

How to

Exercise 8 of 10

Seated Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

3

Reps

8

Rest

2 min.

Play How to

Exercise 9 of 10

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

2

Reps

8-8-8*

Rest

2 min.

Play How to

*DROPSET: Perform 8 reps. Then drop weight and do 8 more reps. Drop weight again and do 8 final reps.

Exercise 10 of 10

Steady-State Cardio

Equipment

Sets

--

Reps

40 min.

Rest

--

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