Rock Hard Challenge 2014 Workout Month 1 Day 5

Rock Hard Challenge 2014 Workout Month 1

Day 5

Total-Body Circuit Training

Circuit I

Complete circuit three times through. Rest only 20 seconds between exercises; rest for three minutes after each circuit.

Exercise	Reps
Dumbbell Snatch (heavy)	8 (each arm)
Wide-Grip Pulldown	12
Hamstring Curl	12
Reverse Hyperextension	15
Overhead Rope Triceps Extension	15

Circuit II

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Barbell Shrug	10
Dumbbell Pullover	10
Single-Leg, Single-Arm, Stiff-Leg Dumbbell Deadlift	8 (each arm)
Weighted Bench Dip	10

Circuit III

Repeat circuit five times through. Don’t rest between exercises. Rest for one minute at the end of each circuit.

Exercise	Reps
Chin-Up	10
French Curl	10