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The Rock Hard Challenge 2013 Workout Month 2

The second and final month of the Rock Hard Challenge workout program leaves you with the physique you’ve been working for.

Day 3 - (Back, Abs)

Exercise Sets Reps
1 - Pullup 4 As many as possible
2 - Smith Machine Bentover Row 10 x 10 Set 10 10
3 - Seated Cable Row 4 20, 15, 12, 10
4a - Lat Pulldown (Intensity Set) 4 20
4b - Jump Rope 4 Jump for 60–90 sec.
5 - Seated Cable Row (Burnout Set) 1 30
6 - Hanging Leg Raise 3 15
7 - Cross Body Crunch 3 20
8 - Steady State Cardio 1 Work for 30 minutes

 

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