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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 3 - (HIIT, Cardio)

Choose any cardio activity such as running, cycling on an exercise bike, or using a row ma- chine and work as hard as you can for a 60-second interval. Rest for 120–150 seconds, and then repeat three to five times. Add some time to the work interval each week until you reach 90 seconds.

Day 4 - (Backs, Biceps, Abs)

Exercise Sets Reps
1 - Pullup
Hang from a pullup bar and squeeze your shoulder blades together as you raise your body up until your chin is over the bar.
4 As many as possible
2 - Reverse-grip Lat Pulldown
Sit at a lat-pulldown station and grasp the bar with hands inside shoulder width and palms facing you. Pull the bar to your collarbone.
4 15, 12, 10, 8
3 - Bentover Row
Grasp the bar at shoul- der width and row the bar to your belly.
4 15, 12, 10, 8
4a - Seated Cable Row (Intensity Set)
Attach a neutral-grip handle to a cable station. row the handle to your sternum.
4 20
4b - Stepup (Intensity Set)
See page 90 for a description.
4 20 (each leg)
5 - Lat Pulldown
Grasp the bar outside shoulder width with palms facing away.
1 30
6 - Dumbbell Curl
Keep your elbows close to your sides through- out to keep tension on the biceps and not the shoulders.
3 15, 12, 10
7 - EZ-bar Curl
Use an EZ bar and grasp it at shoulder width.
3 15, 12, 10
8 - EZ-bar Curl (Burnout Set) 1 30
9 - Bench Knee-in
Sit perpendicular on a bench and lean back while extending your legs. crunch your torso forward as you bring your knees in.
3 15
10 - Twisting Crunch
Lie on your back and twist your right elbow to your left knee as you perform a crunch. then repeat on the other side.
3 20




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