Rock Solid and Ripped

People also ask what I am working on. Here is the workout I started October 1, 2014. I plan to do it in October and November.

Rock Solid and Ripped Flex Magazine – January 2014

Day 1: Heavy Chest, Shoulders, Triceps
Flat Barbell Bench Press (warm) 2 sets 10,6
Flat Barbell Bench Press 5 sets 8,6,5,5,5
Incline Dumbbell Press 4 sets 8,6,6,5
Cable Crossover 4 sets 8,8,6,6
Barbell Shoulder Press 5 sets 8,6,5,5,5
Weighted Dip 4 sets 8,6,6,5
Dumbbell Front Raise 4 sets 8,8,6,6
Dumbbell Lateral Raise 4 sets 8,8,6,6
Triceps Pushdown 4 sets 8,8,6,6
Low Slow Cardio 30 minutes

Day 2: Light Back, Traps and Biceps
Wide Grip Lat Pulldown (warm) 4 sets 12 reps
Wide Grip Lat Pulldown 4 sets 12 reps
Neutral Grip Pulldown 4 sets 12 reps
One Arm Dumbbell Row 4 sets 12 reps
Straight Arm Pulldown 4 sets 12 reps
Dumbbell Shrug 4 sets 12 reps
Bent Over Lateral Row 4 sets 12 reps
Barbell Curl 4 sets 12 reps
Preacher Curl 4 sets 12 reps
Seated Alt. Dumbbell Curl 4 sets 12 reps
HIIT Cardio 20 minutes

Day 3: Heavy Legs
Squat (warm) 2 sets 10,6
Squat 5 sets 8,6,5,5,5
Hack Squat 4 sets 8,6,6,5
Leg Press 4 sets 8,8,6,6
Stiff Leg Deadlift 4 sets 8,8,6,6
Leg Extension 5 sets 8,6,5,5,5
Leg Curl 4 sets 8,8,6,6
Standing Calf Raise 4 sets 8,8,6,6
Decline Weighted Situp 4 sets 8 reps
Hanging Leg Raise 4 sets 12 reps
Low Slow Cardio 30 minutes

Day 4: Light Chest, Shoulders, Triceps
Flat Dumbbell Press (warm) 4 sets 12 reps
Flat Dumbbell Press 4 sets 12 reps
Incline Barbell Press 4 sets 12 reps
Incline Dumbbell Flye 4 sets 12 reps
Dumbbell Press 4 sets 12 reps
Cable Lateral Raise 4 sets 12 reps
Cable Front Raise 4 sets 12 reps
Skull Crusher 4 sets 12 reps
Triceps Rope Pushdown 4 sets 12 reps
HIIT Cardio 20 minutes

Day 5: Heavy Back, Traps, Biceps
Bent Over Row (warm) 2 sets 10,6
Bent Over Row 5 sets 8,6,5,5,5
Chinp 4 sets 8,6,6,5
Lat Pulldown 4 sets 8,8,6,6
T Bar Row 5 sets 8,6,5,5,5
Seated Cable Row 4 sets 8,6,6,5
Bent Over Lateral Raise 4 sets 8,8,6,6
Barbell Curl 4 sets 8,8,6,6
Preacher Curl 4 sets 8,8,6,6
Low Slow Cardio 30 minutes

Day 6: Light Legs
Squat (warm) 2 sets 10, 6
Squat 4 sets 12 reps
Stepup w/ Dumbbell 4 sets 12 reps
Smith Machine Lunge 4 sets 12 reps
Leg Press 4 sets 12 reps
Leg Extension 4 sets 12 reps
Leg Curl 4 sets 12 reps
Standing Calf Raise 4 sets 12 reps
Rope Crunch 4 sets 12 reps
Decline Situp 4 sets 12 reps
HIIT Cardio 20 minutes

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