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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 5 - (Shoulders, Calves, Abs)

Exercise Sets Reps
1 - Seated Dumbbell Press 4 20, 15, 12, 10
2a - Cable Lateral Raise (Intensity Set) 4 20
2b - Jump Rope 4 Jump for 60–90 sec.
3 - Read Delt Flye 4 15
4 - Machine Shoulder Press 10 x 10 Set 10 10
5 - Machine Shrug 4 20, 15, 12, 10
6 - Seated Dumbbell Press (Burnout Set) 1 40
7 - Standing Calf Raise 3 20
8 - Seated Calf Raise 3 20
9 - Hanging Leg Raise 3 20
10 - Crunch 3 20
10 - HIIT Cardio 3 5 90-second intervals, separated by 2 minutes at a slower pace.

 

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