The 2015 Rock Hard Challenge – Phase 1

The 2015 Rock Hard Challenge

Phase 1

Weeks 1-4

Get huge, ripped and perform better than ever.

Warm-Up:

Directions: Do all five exercises as a circuit, resting 90 seconds to two minutes after scapular pushups. Repeat the circuit a second time.

  • Squat to Stand – 10 reps
  • Alternating Lunge – 5 each side
  • Lateral Lunge – 5 each side
  • Stationary Spiderman – 5 each side
  • Scapular Pushup – 10 reps

Day 1 – Workout A

Lower Body

  • Trap Bar Deadlift – 4 sets of 8 reps
  • Kneeling Hip Flexor Mobilization – 3 sets of 10 on each side
  • Bulgarian Split Squat – 4 sets of 8 on each side
  • Ankle Mobility – 3 sets of 10 on each side
  • Side Plank – 3 sets of 30 seconds holding
  • Single Leg Hip Thrust – 3 sets of 8 on each side
  • Sumo Squat Stretch – 3 sets of 20 seconds holding
  • Goblet Squat – 2 sets of 10 reps

Day 2 – Workout A

Upper Body

  • Chin up – 4 sets to failure
  • Scapular Wall Slide – 4 sets of 10 reps
  • Flat Dumbbell Bench Press – 4 sets of 8 reps
  • Stability Ball Rollout – 3 sets of 10 reps
  • Face Pull – 3 sets of 10 reps
  • Feet Elevated Pushup – 4 sets to failure
  • Alternating Dumbbell Curl – 3 sets of 8 reps
  • Reverse Crunch – 3 sets of 12 reps

Day 3 – Workout B

Lower Body

  • Goblet Reverse Lunge – 4 sets of 6 reps on each side
  • Sumo Squat to Stand – 3 sets of 8 reps
  • Stability Ball Leg Curl – 4 sets of 10 reps
  • Leg Lower – 3 sets of 8 reps
  • Pallof Power – 3 sets of 8 reps on each side
  • Single Leg Box Squat – 3 sets of 6 to 8 reps on each side
  • Glute March – 3 sets of 8 reps on each side
  • Kneeling Hip Flexor Mobilization – 3 sets of 10 reps on each side

Day 4 – Workout B

Upper Body

  • Single Arm Overhead Dumbbell Press – 4 sets of 6 on each side
  • Renegade Row – 3 sets of 8 reps on each side
  • Inverted Row – 4 sets of 8 reps
  • Incline Dumbbell Press – 3 sets of 10 reps
  • Scapular Wall Slide – 3 sets of 10 reps
  • Close Grip Pushup – 3 sets to failure
  • Incline Dumbbell Curl – 3 sets of 8 reps on each side
  • Plank – 3 sets of 30 seconds holding

Day 5 – Total Body Barbell Complex

Directions: perform all six exercises in succession without putting the bar down. Start with 65 pounds for the first set and adjust accordingly for each additional set. In weeks 1 and 2 perform three rounds of the complex. In weeks 3 and 4 perform four rounds of the complex.

  • Hang Clean – 5 reps
  • Reverse Lunge – 5 reps each side
  • Push Press – 10 reps
  • Back Squat – 10 reps
  • High Pull – 10 reps
  • Romanian Deadlift – 10 reps

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