Scribd Logo
Загрузить

Добро пожаловать в Scribd!

  • 2019 Rock Hard Challenge

    Загружено:

    Sparkbuggy
    2K просмотров3 страницы
    This document outlines a 12-week training program called the "Rock Hard Challenge" consisting of full-body circuit workouts focused on strength and muscle building. Each week includes 5 lifting days with various compound and isolation exercises, along with 2 days of steady-state cardio. Exercises are performed for 3-5 sets of 8-25 reps, with the intensity and volume increasing in weeks 5-8. The goal is to push the body through increasingly challenging workouts to drive gains in muscle and strength over the full 12 weeks.

    Исходное описание:

    2019 Rock Hard Challenge PDF

    Авторское право

    © © All Rights Reserved

    Доступные форматы

    PDF, TXT или читайте онлайн в Scribd

    Этот документ был вам полезен?

    Это неприемлемый материал?

    Пожаловаться на этот документ
    This document outlines a 12-week training program called the "Rock Hard Challenge" consisting of full-body circuit workouts focused on strength and muscle building. Each week includes 5 lifting days with various compound and isolation exercises, along with 2 days of steady-state cardio. Exercises are performed for 3-5 sets of 8-25 reps, with the intensity and volume increasing in weeks 5-8. The goal is to push the body through increasingly challenging workouts to drive gains in muscle and strength over the full 12 weeks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    2K просмотров3 страницы

    2019 Rock Hard Challenge

    Загружено:

    Sparkbuggy
    This document outlines a 12-week training program called the "Rock Hard Challenge" consisting of full-body circuit workouts focused on strength and muscle building. Each week includes 5 lifting days with various compound and isolation exercises, along with 2 days of steady-state cardio. Exercises are performed for 3-5 sets of 8-25 reps, with the intensity and volume increasing in weeks 5-8. The goal is to push the body through increasingly challenging workouts to drive gains in muscle and strength over the full 12 weeks.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 3

    2019 ROCK HARD CHALLENGE

    Week 1-4:
    Day 1: Full-Body Circuits
    EXERCISES SETS REPS
    (1A) BB FRONT SQUATS 3 8
    (1B) 1-ARM DB DELT PRESS 3 10
    (1C) STANDING DB CURLS 3 10
    (1D) MEDCINE BALL V-UP 3 20
    (2A) ALT DB LUNGE 3 8
    (2B) INCLINE DB BENCH PRESS 3 8-10
    (2C) CABLE CURLS 3 10
    (2D) PLANK W/ TWIST 3 15
    (3A) PUSHUP 5 20
    (3B) BB CURLS 5 10

    Day 2: Full-Body Circuits


    EXERCISES SETS REPS
    (1A) HANG CLEAN 3 6
    (1B) WG PULLDOWN 3 8
    (1C) DB DEADLIFTS 3 10
    (1D) ROPE PUSHDOWN 3 12
    (2A) KB CLEAN TO LUNGE 3 6 PER LEG
    (2B) SEATED ROW 3 10/10 DROP SET
    (2C) HYPEREXTENSION 3 15
    (2D) BENCH PLATE DIPS 3 10
    (3A) CHINIP MACHINE 5 10
    (3B) LYING SKULL CRUCHERS 5 10

    Day 3: STEADY-STATE CARDIO: 40 MINUTES @ 150 BPM

    Day 4: Full-Body Circuits


    EXERCISES SETS REPS
    (1A) BB DEADLIFTS 3 6
    (1B) INCLINE DB FLYE 3 12
    (1C) DB HAMMER CURL 3 10
    (1D) DECLINE SITUP 3 20
    (2A) BB PUSH PRESS 3 8
    (2B) 1-LEG PRESS 3 10 EACH LEG
    (2C) LEG EXTENSION 3 12
    (2D) EZ-BAR PEACHER CURL 3 8
    (2E) PLANK 3 60 SEC
    (3A) PUSH UP 5 25
    (3B) BB CURLS 5 12
    Day 5: Full-Body Circuits
    EXERCISES SETS REPS
    (1A) 1-ARM DB SNATCH 3 8 EACH
    (1B) WG LAT PULLDOWN 3 12
    (1C) LYING HAMSTRING CURLS 2 12
    (1D) HYPEREXTENSIONS / GHR 3 15
    (1E) 1-ARM OH PRESS 3 15
    (2A) REVERSE FLYE 3 10
    (2B) LYING DB PULLER 3 10
    (2C) 1-LEG ROMANIAN DEADLIFT 3 8 EACH LEG
    (2D) BENCH DIPS 3 10
    (3A) CHINUP MACHINE 5 10
    (3B) INCLINE FRENCH PRESS 5 10

    Day 6: STEADY-STATE CARDIO: 40 MINUTES @ 150 BPM

    Day 7: REST

    Week 5-8:
    Day 1: Full-Body Circuits
    EXERCISES SETS REPS
    (1A) DB BENCH PRESS 4 10
    (1B) DB HAMMER CURL 4 12
    (2A) INCLINE CABLE FLYE 3 12
    (2B) ARNOLD PRESS 3 15
    (2C) LEG EXENSION 3 10
    (3A) BB CURLS 2 10/10/10 DROP SET
    (3B) PLANK 2 1 MIN
    (4A) PLANK W/ TWIST 2 10
    (4B) PLATE CURL TO PRESS 2 10
    (5A) DB STEP UP 1 20
    (5B) CABLE CURLS 2 10/10/10

    Day 2: Full-Body Circuits


    EXERCISES SETS REPS
    (1A) WG PULLDOWN 3 8-10
    (1B) TRICEP PUSHDOWN 3 20
    (1C) SWISS BALL HPYERS 3 15
    (2A) SEATED CABLE ROW 3 10
    (2B) CABLE OH EXTENSION 3 10
    (3A) LYING DB SKULL CRUSHER 3 10
    (3B) LYING DB PULLOVER 3 10
    (4A) BENCH DIPS 3 25
    (4B) LYING HAMSTRING CURLS 3 12
    (4C) SUPERMAN FROM FLOOR 3 12
    SEATED MED BALL ROTATION 3 50

    Day 3: STEADY-STATE CARDIO: 40 MINUTES @ 150 BPM


    Day 4: Full-Body Circuits
    EXERCISES SETS REPS
    (1A) BB SQUATS 4 6
    (1B) PUSH UP 4 10
    (2A) INCLINE BB PRESS 3 10
    (2B) OH DB LUNGE 3 10 EACH LEG
    (2C) SIDE PLANK 3 45
    (3A) INCLINE DB ROW 3 12
    (3B) DB DELT FLYE 3 12
    (3C) SEATED DB CURLS 3 8
    (4) CABLE CURLS 2 8/8/8

    Day 5: Full-Body Circuits


    EXERCISES SETS REPS
    (1A) CABLE HIGH ROW 4 8-10
    (1B) DB LATERAL RAISE 4 12
    (1C) HYPEREXTENION 4 15
    (2A) BB B/O ROW 3 10
    (2B) SMITH OH PRESS 3 10
    (2C) BB DEADLIFTS 3 10
    (3A) DB KICKBACK 3 10
    (3B) BENCH DIPS 3 10
    (4A) SEATED LOW ROW 3 10/10 DROP SET
    (4B) DB FRONT TO LATERAL RAISE 3 10
    (5) RUSSIAN TWIST 3 60

    Day 6: STEADY-STATE CARDIO: 40 MINUTES @ 150 BPM

    Day 7: REST

    Вам также может понравиться