Hard Rock Challenge - JEFIT

Hard Rock Challenge - JEFIT

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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 Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Reverse Grip Bench Press Demonstration

Reverse Grip Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

High Pulley Cable Crossover Demonstration

High Pulley Cable Crossover

3 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Day 2

Back & Arms

Est. 72 min

9 exercises

STRAIGHT ARM PULLDOWN Demonstration

STRAIGHT ARM PULLDOWN

3 Sets x 15 Reps

Standing Straight-Arm Lat Pulldown Demonstration

Standing Straight-Arm Lat Pulldown

3 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 15 Reps

Day 3

Legs

Est. 49 min

6 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Day 4

Chest & Shoulders (2)

Est. 103 min

11 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

High Pulley Cable Crossover Demonstration

High Pulley Cable Crossover

3 Sets x 12 Reps

Low-pulley Cable Crossover Demonstration

Low-pulley Cable Crossover

3 Sets x 12 Reps

Dumbbell Seated One-Arm Shoulder Press Demonstration

Dumbbell Seated One-Arm Shoulder Press

3 Sets x 15 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 10 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 15 Reps

Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension

3 Sets x 15 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Day 5

Back & Arms (2)

Est. 13 min

2 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps