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Hard Rock Challenge
General
Intermediate
Barbell
Plan Details
The Hard Rock Challenge routine by jkosta09 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Shoulders
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Reverse Grip Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
High Pulley Cable Crossover
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 2
Back & Arms
Est. 72 min
9 exercises
STRAIGHT ARM PULLDOWN
3 Sets x 15 Reps
Standing Straight-Arm Lat Pulldown
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 3
Legs
Est. 49 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Chest & Shoulders (2)
Est. 103 min
11 exercises
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
High Pulley Cable Crossover
3 Sets x 12 Reps
Low-pulley Cable Crossover
3 Sets x 12 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 15 Reps
Barbell Rear Tricep Extension
3 Sets x 15 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 5
Back & Arms (2)
Est. 13 min
2 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
