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Rock Hard Challenge 2011-Month 1
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Rock Hard Challenge 2011-Month 1 routine by yupmay is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Day One: Heavy-Chest, Shoulders, Traps, Triceps
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Reverse Grip Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Tue
Day Two: Light-Back, Biceps, Forearms
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Wrist Roller
3 Sets x 20 Reps
Wed
Day Three: Heavy-Legs, Calves, Abs
Est. 0 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Planks
3 Sets
Thu
Day Four: Light-Chest, Shoulders, Traps, Triceps
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Smith Machine Behind the Back Shrug
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Fri
Day Five: Heavy-Back, Biceps, Forearms
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 30,10,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 30,10,10,10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Walking
1 Set
Sat
Day Six: Light-Legs, Calves, Abs
Est. 0 min
11 exercises
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Romanian Deadlift
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 40 Reps
Twisting Crunch
3 Sets
