Rock Hard Challenge: Part 2

Exercise 1 of 13

Smith Machine Upright Row

Equipment

Smith Machine

Sets

4

Reps

8-10

Rest

--

Play How to

Exercise 2 of 13

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

12

Rest

--

Play How to

Exercise 3 of 13

Back Hyperextension

Equipment

Sets

4

Reps

15

Rest

3 min.

How to

Exercise 4 of 13

Barbell Bentover Row

Equipment

Barbell

Sets

3

Reps

10

Rest

--

Exercise 5 of 13

Barbell Shrug

Equipment

Barbell

Sets

3

Reps

10

Rest

--

Play How to

Exercise 6 of 13

Dumbbell Kickback

Equipment

Dumbbells

Sets

3

Reps

10 ea. arm

Rest

3 min.

Play How to

Exercise 7 of 13

Barbell Straight-Leg Deadlift

Equipment

Barbell

Sets

3

Reps

10

Rest

--

Play How to

Exercise 8 of 13

Bench Dip

Equipment

Bench

Sets

3

Reps

12

Rest

2 min.

Play How to

Exercise 9 of 13

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 10 of 13

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

10*

Rest

--

How to

*DROPSET: After the initial 10 reps, drop the weight and perform 10 more.

Exercise 11 of 13

Dumbbell Front to Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

10

Rest

2 min.

How to

Exercise 12 of 13

Russian Twist

Equipment

Weight Plates

Sets

3

Reps

60

Rest

2 min.

Play How to

Perform on decline bench.

Exercise 13 of 13

Treadmill Run

Equipment

Sets

--

Reps

20 min.

Rest

1 min on/1 min off*

How to

*Walk for 1 minute, then run for 1 minute. If using a treadmill, walk at a pace of 3.5 mph, and run at a pace of 7.5 mph or more. Push your intensity to 85% of your MHR.