Rockygnm

Mar 1st 2016

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I am" The Rock"

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

75 min Chest & Triceps & Legs 8 exercises, 1 hr 16 mins

Smith Machine Bench Press	5x20 reps	rest: 60s
Dip	5x35 reps	rest: 60s
Barbell Overhead Tricep Extension	2x21 reps	rest: 60s
Machine Leg Curl (Prone)	2x18 reps	rest: 60s
Dumbbell Fly	2x25 reps	rest: 60s
Machine Single-Leg Extension	1x16 reps	rest: 60s
Cable One-Arm Tricep Pushdown	2x24 reps	rest: 60s
Machine Leg Extension	2x28 reps	rest: 60s

75 min Bicep & Back & Shoulders 6 exercises, 1 hr 5 mins

Cable Seated Overhead Curl	5x15 reps	rest: 40s
Barbell Upright Row	5x15 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	5x15 reps	rest: 40s
Cable Bicep Curl	5x15 reps	rest: 40s
Dumbbell Shoulder Abduction	5x15 reps	rest: 40s
Cable Seated Row	5x15 reps	rest: 40s

The "Dark Knight" 10 exercises, 1 hr 53 mins

1Hr Arms 6 exercises, 1 hr 0 min

Chin-Up	2x35 reps	rest: 25s
Barbell Preacher Curl	5x18 reps	rest: 60s
Dip	5x35 reps	rest: 40s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 60s
Barbell Overhead Tricep Extension	2x16 reps	rest: 40s
Cable Tricep Pushdown (Rope)	2x30 reps	rest: 40s

1Hr Total Chest High Rep 5 exercises, 52 mins

Smith Machine Bench Press	4x20 reps	rest: 60s
Smith Machine Incline Bench Press	4x18 reps	rest: 60s
Dumbbell Bench Press (Palms in)	2x21 reps	rest: 60s
Dumbbell Incline Fly	3x21 reps	rest: 60s
Cable Cross-Over	3x21 reps	rest: 60s

1Hr Shoulder & Bicep 7 exercises, 47 mins

Dumbbell Shoulder Shrug	1x21 reps	rest: 40s
Chin-Up	4x16 reps	rest: 40s
Smith Machine Shoulder Press	4x15 reps	rest: 60s
EZ Bar Close Grip Curl	2x16 reps	rest: 40s
Smith Machine Shoulder Press	2x16 reps	rest: 40s
Dumbbell One-Arm Front Raise	2x16 reps	rest: 40s
Smith Machine Rear Shoulder Press	2x16 reps	rest: 40s

1Hr Chest & Tricep 6 exercises, 1 hr 0 min

Smith Machine Bench Press	5x15 reps	rest: 60s
Dip	5x30 reps	rest: 40s
Dumbbell Fly	2x24 reps	rest: 40s
Cable Tricep Pushdown (Rope)	2x24 reps	rest: 40s
Push-Up (Wide Hand)	2x50 reps	rest: 40s
Dumbbell Seated One-Arm Supported Tricep Extension	2x21 reps	rest: 40s

1Hr Legs & Chest 7 exercises, 59 mins

Dumbbell Single-Leg Squat	1x16 reps	rest: 40s
Smith Machine Bench Press	4x21 reps	rest: 40s
Machine Leg Extension	4x21 reps	rest: 40s
Smith Machine Incline Bench Press	3x21 reps	rest: 40s
Machine Kneeling Leg Curl	3x21 reps	rest: 40s
Dumbbell Incline Fly With A Twist	2x21 reps	rest: 40s
Dumbbell Decline Bench Lunge	2x21 reps	rest: 40s

Rock's Complete Workout 7 exercises, 1 hr 6 mins

Sit-Up	1x60 reps	rest: 60s
Chin-Up	1x30 reps	rest: 60s
Smith Machine Bench Press	5x20 reps	rest: 60s
Barbell Preacher Curl	5x18 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x16 reps	rest: 40s
Smith Machine Shoulder Press	3x16 reps	rest: 40s
Cable Tricep Pushdown (V-Bar)	3x25 reps	rest: 40s

The "Batman" 10 exercises, 1 hr 30 mins