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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 5 - (Shoulders, Calves, Forearms)

Exercise Sets Reps
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.
4 15
3 - Machine Shoulder Press
Align the cam of the machine with your shoulders and press overhead.
3 15
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.
3 15
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.
1 30
9b - Reverse Wrist Curl
Place the meat of your forearms on the bench and extend your wrists.
3 15
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.
1 3-5




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