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 5 - (Shoulders, Calves, Forearms)
|1 - Arnold Press
Hold a dumbbell in each hand at shoulder level with palms facing you. Press the weights overhead as you turn your palms to face forward.
|4||15, 12, 10, 8|
|2 - Cable Lateral Raise
Attach a D-handle to the low pulley of a cable station and grasp it far enough away from the ma- chine that your shoulder feels a stretch. raise the handle out to 90 degrees.
|3 - Machine Shoulder Press
Align the cam of the machine with your shoulders and press overhead.
|4 - Bentover Lateral Raise
Hold a dumbbell in each hand and bend over at the hips until your torso is parallel to the floor. raise the weights out 90 degrees.
|5 - Dumbbell Shrug
Hold a dumbbell in each hand and shrug your shoulders to your ears..
|4||20, 15, 12, 10|
|6 - Machine Shoulder Press (Burnout Set)||1||30|
|7 - Standing Calf Raise
Use a standing calf raise machine and lower your heels until you feel a stretch in your calves. drive the balls of your feet into the platform to raise your heels.
|3||20, 15, 15|
|8 - Seated Calf Raise
Use a seated calf raise machine to perform the exercise as described above.
|3||20, 15, 15|
|9a - Wrist Curl
Hold a barbell inside shoulder width and rest the backs of your fore- arms on a bench. Allow the weight to slide down to your fingertips and then close your hand and bend your wrists.
|9b - Reverse Wrist Curl
Place the meat of your forearms on the bench and extend your wrists.
|10 - 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.