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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 4 - (Triceps, Biceps)

Exercise Sets Reps
1 - Triceps Pushdown 3 20, 15, 12
2 - Close-Grip Bench Press 10 x 10 Set 10 10
3 - Triceps Pushdown (Burnout Set) 1 40
4 - Dumbbell Curl 3 20, 15, 12
5a - Cable Curl (Intensity Set) 4 20
5b - Jump Rope 4 Jump for 60–90 sec.
6 - Dumbbell Curl (Burnout Set) 1 40
7 - HIIT Cardio 3 5 90-second intervals, separated by 2 minutes at a slower pace.

 

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