Muscle_&_Fitness_JulyAugust_2016

2016 ROCK HARD CHALLENGE PART I
RHC DIRECTIONS
Perform each workout (Day I, II,
and III) once per week, resting a
day between each session. You’ll
perform the same number of sets
and reps for each exercise in each
workout the first week—the sets
and reps will change each week.
So you’ll do two sets of 15 for every
move in Week 1, then three sets of
12 for everything in Week 2, and
so on. Perform all the exercises as
straight sets, resting 45–60 seconds
between sets.
On one separate day per week—
not a weight-training day—complete
30–60 minutes of light aerobic
training. This is done mainly for
recovery, so keep your heart rate
between 120 and 150 beats per
minute. To estimate this, hold your
index and middle finger to the pulse
in your neck and count the beats for
six seconds. Multiply by 10 to get
your approximate beats per minute.
You can jog, swim, row, cycle, or
perform a circuit of light bodyweight
exercises.
PHASE I
WEEK SETS REPS
One 2 15
Two 3 12
Three 4 10
Four 3 15
DAY I
EXERCISE
Sumo Deadlift
Farmer’s Walk
Glute Bridge
Ab Wheel Rollout
Standing Calf Raise
Ab Wheel Rollout
Use an ab wheel if your gym has
one or load a barbell with five-pound
plates. Kneel on the floor with your
shoulders over the bar. Brace your
abs and extend your arms in front of
you, rolling the bar forward until you
feel your lower back is about to sag.
Roll the bar back.
Farmer’s Walk
Hold a heavy dumbbell in
each hand and walk as quickly
as you can. Every two steps
equals one rep. Keep your
shoulders back and chest out.
You can use two dumbbells
that together equal your body
weight (approximately), or a
loaded trap bar.
36 MUSCLE & FITNESS JULY/AUGUST 2016