RHC - JEFIT

RHC - JEFIT

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

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 30 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set x 30 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 20 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Day 2

Chest, Triceps

Est. 89 min

10 exercises

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

4 Sets x 20 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

1 Set x 30 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 30 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Push-Up Demonstration

Push-Up

4 Sets x 20 Reps

Dip Demonstration

Dip

1 Set

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Day 3

HIIT Cardio

Est. 2 min

1 exercise

Row Machine Demonstration

Row Machine

1 Set

Day 4

Back, Biceps, Abs

Est. 91 min

11 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

1 Set

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

1 Set x 30 Reps

Bench Rotational Crunch Demonstration

Bench Rotational Crunch

3 Sets x 20 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Cable Seated Row to Neck Demonstration

Cable Seated Row to Neck

4 Sets x 20 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 30 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 15 Reps

Decline Bench Knee Raise Demonstration

Decline Bench Knee Raise

3 Sets x 15 Reps

Day 5

Shoulders, Calves, Forearms

Est. 142 min

11 exercises

Row Machine Demonstration

Row Machine

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 15 Reps

Dumbbell Shrug (Stability Ball) Demonstration

Dumbbell Shrug (Stability Ball)

40 Sets x 20 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

1 Set x 30 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps