2017 Rock Hard Challenge: Part 2

Exercise 1 of 7

RHC 2017 Overhead Press

Equipment

Sets

4

Reps

18,6,5,5

Rest

60 sec

Exercise 2 of 7

RHC 2017 Step Up

Equipment

Sets

3

Reps

8-15*

Rest

--

*Perform 12-15 reps for the 1st set, 10-12 for the 2nd set, and 8-10 for the 3rd set.

Exercise 3 of 7

RHC 2017 Pullup

Equipment

Sets

3

Reps

3

Rest

60 sec

Exercise 4 of 7

RHC 2017 Incline DB Bench Press

Equipment

Sets

3

Reps

8-15*

Rest

--

*Perform 12-15 reps for the 1st set, 10-12 for the 2nd set, and 8-10 for the 3rd set. Perform as a Paused Incline DB Bench Press.

Exercise 5 of 7

RHC 2017 Pullup

Equipment

Sets

3

Reps

3

Rest

60 sec

Exercise 6 of 7

RHC 2017 One-arm DB Row

Equipment

Sets

3

Reps

8-15*

Rest

--

*Perform 12-15 reps for the 1st set, 10-12 for the 2nd set, and 8-10 for the 3rd set.

Exercise 7 of 7

RHC 2017 Pullup

Equipment

Sets

3

Reps

3

Rest

60 sec