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The Rock Hard Challenge 2013 Workout Month 1

Get maximum results in minimum time with part one of our eight-week body transformation plan.

Day 1 - (Legs, Abs, Cardio)

Exercise Sets Reps
1a - Leg Extension
Set the cam of the machine so it’s in line with your knees. Extend your legs, hold at the top for a moment, and then control the descent.
4 20, 20, 15, 15
1b - Lying leg Curl
Set the cam of the machine so it’s in line with your knees. Bend your knees to curl your heels toward your butt.
4 15
2 - Squat
Grasp the bar outside shoulder width and squeeze tightly. Step under it and pull your shoulder blades together. Arch your back to take the bar off the rack—it should rest on your traps or rear delts. Step back and set your feet shoulder-width apart. Take a deep breath and sit back, lowering yourself as far as you can while keeping your lower back in its natural arch. Push your knees outward as you descend.
4 15, 12, 10, 8
3 - Wide-stance Leg Press
Place your feet outside shoulder width on the foot plate. Turn your toes out about 15 degrees and bend your knees 90 degrees on each rep.
3 15, 12, 10
4 - Dumbbell Walking Lunge
Hold a dumbbell in each hand and step into a lunge. Lower your body and then step forward to begin the next rep.
3 20 (Each Leg)
5 - Stiff-leg Deadlift
Hold the bar at shoulder width and stand shoulder width. Push your hips back and lower your torso as far as you can while keeping your lower back arched and your knees nearly locked.
3 12
6 Leg Extension (Burnout Set)
Perform a burnout set as described on page 86. Hold the top of each rep.
1 30
7 - Lying Leg Curl (Burnout Set)
Perform a burnout set as described on page 86.
1 30
8 - Kneeling Cable Crunch
Attach a rope handle to the high pulley of a cable station. Kneel on the floor and pull the handle down around the back of your neck to put tension on the cable. Crunch your torso to your hips and hold the bottom position for a moment. Focus on your abs.
3 20
9 - Reverse Crunch
Lie on your back and bend your hips and knees 90 degrees. Raise your hips off the floor and crunch them to your chest.
3 20
10 - Steady State Cardio
Choose a low-intensity exercise like walking or use an elliptical trainer or bike and work at a moderate pace. you should be mildly out of breath.
  30 min

 

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