Rock Hard Challenge 2014 Workout Month 1 Day 4

Rock Hard Challenge 2014 Workout Month 1

Day 4
Total-Body Circuit Training
Circuit I
Complete circuit three times through. Rest only 20 seconds between exercises; rest for three minutes after each circuit.
ExerciseReps
Deadlift6
Incline Dumbbell Flye12
Hammer Curl*10
Decline Sit-Up20
*Use three-second negatives. Take only one second to lift the weight.
Circuit II
Complete circuit three times through. Rest only 20 seconds between exercises; rest for three minutes after each circuit.
ExerciseReps
Push Press 5
Single-Leg Leg Press10 (each leg)
Quad Extension12
Preacher Curl*8
Plank**1 min. 
*Use three-second negatives. Take only one second to lift the weight.
**Elevate right arm, then left arm, then right leg, then left leg for 15 seconds each.
Circuit III
Complete circuit four times through. Don’t rest between exercises; rest only one minute between circuits.
ExerciseReps
Push-Up25
Barbell Curl12

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