The 2018 Rock Hard Challenge: Part 1

Exercise 1 of 9

RHC18 Pullup

Equipment

Sets

3

Reps

10*

Rest

--

*or to failure; Perform with a wide grip

Exercise 2 of 9

RHC18 Swiss Ball Leg Curl

Equipment

Sets

3

Reps

15

Rest

--

Exercise 3 of 9

RHC18 Swiss Ball Reverse Hyperextension

Equipment

Sets

3

Reps

15

Rest

--

Perform with both feet on the ball

Exercise 4 of 9

RHC18 Single Arm DB Row

Equipment

Sets

3

Reps

10*

Rest

--

*each side; 2-second negative, 1-second positive

Exercise 5 of 9

RHC18 Dumbbell Kickback

Equipment

Sets

3

Reps

10

Rest

--

Hold full extension at the top for a full second

Exercise 6 of 9

RHC18 Superman

Equipment

Sets

3

Reps

25

Rest

--

Exercise 7 of 9

RHC18 Straight-Arm Pulldown

Equipment

Sets

3

Reps

15

Rest

--

Can be performed on cable machine

Exercise 8 of 9

RHC18 Overhead Tricep Extension

Equipment

Sets

3

Reps

15

Rest

--

Can be performed on cable machine

Exercise 9 of 9

RHC18 Rower

Equipment

Sets

10

Reps

30 sec

Rest

30 sec