2019 Rock Hard Challenge: Part 1

Exercise 1 of 10

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

3

Reps

8

Rest

20 sec.

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Exercise 2 of 10

Single-arm Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

3

Reps

10 per arm

Rest

20 sec.

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Exercise 3 of 10

Standing Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

3

Reps

10

Rest

20 sec.

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Exercise 4 of 10

Medicine Ball V-Up

Equipment

No Equipment

Sets

3

Reps

20

Rest

3 min.

Any form of weight can be used.

Exercise 5 of 10

Alternating Dumbbell Lunge

Equipment

Dumbbells

Sets

3

Reps

8

Rest

20 sec.

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Exercise 6 of 10

How To: Incline Dumbbell Bench Press

Equipment

Bench

Sets

3

Reps

8-10

Rest

20 sec.

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Exercise 7 of 10

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

10

Rest

20 sec.

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Exercise 8 of 10

Plank With Twist

Equipment

Sets

3

Reps

15 ea. side

Rest

3 min.

How to

Repeat circuit 3 times through before moving on to the next circuit. Rest for 3 minutes at the end of each circuit.

Exercise 9 of 10

General Pushup

Equipment

No Equipment

Sets

5

Reps

20

Rest

--

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Exercise 10 of 10

Barbell Biceps Curl

Equipment

Barbell

Sets

5

Reps

10

Rest

1 min.

Play How to

Repeat circuit 5 times through. Don’t rest between exercises. Rest for 1 minute at the end of each circuit.