Workout Plans
2018 Rock Hard Challenge: Workout, Part 2 thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 5 : Pull (B)

Exercises 9
Equipment Yes

Exercise A1

Mixed-Grip Pullup How to
RHC18 Mixed-Grip Pullup thumbnail
3 sets
15 per side* reps
-- rest
*Switch grip after first 15 reps

Exercise A2

Swiss Ball Leg Curl How to
RHC18 Swiss Ball Leg Curl thumbnail
3 sets
5 per side reps
-- rest

Exercise A3

Swiss Ball Reverse Hyperextension How to
RHC18 Swiss Ball Reverse Hyperextension thumbnail
3 sets
15 reps
-- rest

Exercise B1

Single-Arm Dumbbell Row How to
RHC18 Single Arm DB Row thumbnail
3 sets
6 per side reps
-- rest
2-second negative, 1-second positive

Exercise B2

Dumbbell Kickback How to
RHC18 Dumbbell Kickback thumbnail
3 sets
10 per side reps
-- rest
Hold full extension at top of each rep for a full second

Exercise B3

Superman How to
RHC18 Superman thumbnail
3 sets
25 reps
-- rest

Exercise C1

Straight-Arm Pulldown How to
RHC18 Straight-Arm Pulldown thumbnail
3 sets
10 reps
-- rest
Can be performed on cable machine

Exercise C2

SIngle-Arm Tricep Pushdown How to
RHC18 SIngle-Arm Tricep Pushdown thumbnail
3 sets
10 per side reps
-- rest
Can be performed on cable machine

Exercise Finisher

Row How to
RHC18 Rower thumbnail
10 sets
30 sec reps
30 sec rest
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