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RHC
General
Advanced
Dumbbell
Plan Details
The RHC routine by anthonyboneskmt is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Rock hard challenge
Routine detail
Day 1
Legs, Abs, Cardio
Est. 107 min
11 exercises
Dumbbell Walking Lunge
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
1 Set x 30 Reps
Treadmill Running
1 Set
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 30 Reps
Reverse Crunch
3 Sets x 20 Reps
Day 2
Chest, Triceps
Est. 89 min
10 exercises
Dip
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
Bodyweight Step-Up
4 Sets x 20 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable Cross-Over
1 Set x 30 Reps
Cable Tricep Pushdown (Rope)
1 Set x 30 Reps
Day 3
HIIT Cardio
Est. 2 min
1 exercise
Row Machine
1 Set
Day 4
Back, Biceps, Abs
Est. 91 min
11 exercises
Pull-Up
1 Set
Barbell Preacher Curl
1 Set x 30 Reps
Bench Rotational Crunch
3 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Seated Row to Neck
4 Sets x 20 Reps
Bodyweight Step-Up
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 30 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Day 5
Shoulders, Calves, Forearms
Est. 142 min
11 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Machine Shoulder Press
1 Set x 30 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Shrug (Stability Ball)
40 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Row Machine
1 Set
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
