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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 2 - (Chest, Triceps)

Exercise Sets Reps
1a - Dumbbell Bench Press
Hold a dumbbell in each hand and lie back on a flat bench. press the weights directly over your chest.
4 15, 12, 10, 8
2 - Incline Bench Press
Lie back against an adjustable bench set to a 30- to 45-degree angle and perform dumbbell bench presses.
4 15, 12, 10, 8
3a - Pushup (Intensity Set)
Keep your abs braced and your body in a straight line.
4 20
3b - Stepup
Set up a bench or other platform so that when you place one foot on it your thigh is parallel to the floor. step up onto a bench but leaving your trailing leg hanging off.
4 20 (each Leg)
4 - Dumbbell Flye
Lie back on a flat bench with a dumbbell in each hand. spread your arms apart while keeping a slight bend in your elbows. then bring your arms together in front of your chest.
1 30
5 - Cable Crossover (Burnout Set)
Perform a flye motion using two facing cable stations. bend at the hips so your torso is 90 degrees.
3 12
6 - Dip
Suspend yourself over parallel bars and lower your body until your upper arms are parallel to the floor.
4 As many as possible
7 - Narrow-grip Bench Press)
Grasp the bar just inside shoulder width. Lower the bar to your solar plexus, tucking your elbows to your sides.
3 15, 12, 10
8 - Triceps Pushdown
Attach a rope handle to the pulley of a cable station and grasp an end in each hand. fix your elbows at your sides and extend them downward.
3 15,12,10
9 - Triceps Pushdown (Burnout Set) 1 30




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