Rock Hard Challenge

7/31/2019 Rock Hard Challenge

1/30

Month 1 Exercise Descriptions

Rock Hard Bodypart Split

1 Chest, triceps

2 Legs, calves, abs

3 Shoulders, calves, abs

4 Back, biceps

>> Perform each of these workouts once over a seven-day period (Monday, Tuesday, Thursday,

Friday, for example).

Day 1: Chest, triceps

Incline Bench Press

Start: Grasp the bar with an overhand grip outside shoulder width. Unrack it and hold it directly above your

face. Keep your upper back and glutes pressed against the bench, feet flat and spread on the floor or

platform for balance.

Execution: Slowly lower the bar to your upper chest, coming to a complete stop without bouncing the bar

off your chest. Quickly reverse direction and explode the weight back up to full extension without locking

out.

Bench Press

Start: Lie faceup on a flat bench, grasping the bar outside shoulder width at arms' length above you. For

balance and power, keep your head, shoulders and glutes in contact with the bench at all times, and your

feet spread out flat on the floor.

Execution: Lower the bar to your lower chest; your elbows should point out to your sides at the bottom of

the move. Without bouncing, smoothly reverse direction and forcefully press to full arm extension directlyabove your chest.


2/30

Decline Flye

Start: Adjust a bench to a 30-45-degree decline. Hold a pair of dumbbells and carefully position yourself

on the bench, securing your feet under the pads. Starting with the weights on your thighs, lie back slowly

while moving the dumbbells into position at full extension above your chest, palms facing each other.

Execution: Keeping a slight bend in your elbows, take a deep breath and lower the weights out to your

sides in a wide, deliberate arc until your upper arms are roughly parallel to the floor or you feel a strong

stretch in your pecs. Pause briefly and reverse the motion.

Bench Dip

Start: Place two benches parallel to each other about 3 to 4 feet apart. Sit in the middle of one bench and

face the other bench. Place your hands on the bench by your hips, fingers cupping the edge of the bench

and your elbows pointing rearward. Support your body with your arms and carefully place both heels on

the bench in front of you.

Execution: Squeeze your triceps and slowly lower your glutes and upper body toward the floor until your

upper arms are roughly parallel to it. Pause momentarily, then press yourself upward until you come to the

starting position with your arms extended.

Close-Grip Bench Press

Start: Lie back on a flat bench with your feet flat on the floor. Grasp the barbell with a narrow (inside

shoulder-width), overhand grip. Press the bar up slightly to un-rack it, then steady the bar above your

chest with your arms extended.

Execution: Lower the bar to your lower chest, keeping your elbows close to your body. Do not bounce thebar off your chest, but rather when the bar approaches an inch or so away from your chest, pause and

press the bar back up to the starting position. Squeeze your triceps and chest at the top.

Lying Triceps Extension

Start: Lie faceup on a bench with your feet flat on the floor. Grasp an EZ-bar (or straight bar) and grasp it

with an overhand grip. With arms extended, hold the bar above your face and slightly back toward yourspotter.


3/30

Execution: Squeeze your triceps as you slowly lower the bar toward the top of your head. When your

elbows reach 90-degree angles, pause for a moment, then forcefully extend your arms to press the bar

back to the start position.

Day 2: Legs, calves, abs

Squat

Start:Stand erect, holding a bar across your upper back with your feet about shoulder-width apart, knees

slightly bent and your toes turned out slightly.

Execution: Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly

lower your body, as if you were going to sit down in a chair. Pause when your legs reach a 90-degree

angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the

standing position.

Leg Press

Start: Sit in a leg press machine with your back and hips against the pads, and place your feet shoulder-

width apart on the platform. Grasp the handles and press through your heels to release the safeties. Your

knees should be slightly bent at the start of the movement.

Execution: Inhale and slowly lower the weight until your knees form 90-degree angles. Pause briefly

before forcefully pressing the weight back up through your heels, exhaling as you pass the midpoint of the

lift.

Lunge

Start: Grasp a pair of dumbbells and stand upright with your eyes focused forward, feet hip-width apartand arms hanging straight down at your sides (or similarly, with a barbell across your upper back).

Execution: Step forward about 2-4 feet with one leg and bend your knee to lower your hips until your front

quad is parallel to the floor and your back knee is a few inches off the floor. Pause briefly in the bottom

position, then press through the heel of your front foot to extend your hip and knee and return to the start

position. Complete all reps for one side or alternate sides for reps.

Leg extension


4/30

Start: Sit in a leg extension machine so the backs of your thighs are in full contact with the seat and your

back is fully supported. Place your shins behind the resistance pad. Your knees should hang just off the

end of the seat, forming a 90-degree angle.

Execution: Grasp the handles, inhale deeply and contract your quads against the resistance until your

knees are fully extended. Exhale as you pass the midpoint, hold the peak contraction and slowly lowerback to the start.

Leg curl

Start: Lie facedown on a leg curl machine with your knees just past the end of the bench. The resistance

rollers should be adjusted so they rest against the backs of your ankles. Grasp the handles and inhale

deeply.

Execution: Keeping your torso still, contract your hamstrings to bring the rollers toward your glutes,

exhaling as you pass the midpoint of the move. Squeeze your hams hard at the top of the movement and

slowly reverse direction back to the starting position.

Crunch

Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Place your hands behind

your head with your fingertips touching, and your elbows out to your sides.

Execution: Slowly curl your upper body and shoulder blades off the floor as you raise your chest and

shoulders toward the ceiling. Hold the peak-contracted position momentarily while squeezing your abs.

Slowly return to the start position, stopping just short of your elbows touching the floor.

Reverse Crunch

Start: Lie flat on your back with your hips and knees bent 90 degrees, arms down at your sides.

Execution: Contract your abdominal muscles to pull your pelvis upward and your knees toward your

chest. Pause, return to the start and repeat.

Leg-Press Calf Raise

Start: Sit in a leg press machine with the safety stops locked in a position that allows you to bend your

knees slightly when the platform is at rest. Space your feet about hip-width apart on the platform, your toes

pointing upward. The balls of your feet should be on the platform, your heels slightly below. Grasp the

safety-lock grips for stability.

Execution: Press your legs to near full extension, putting a stretch on your calves. Contract your calves

forcefully, driving the platform away from you. Hold for 1-2 seconds in the top position before returning to

the start and repeating for reps.

Seated Dumbbell Calf Raise

Start: Sit on a flat bench holding a pair of heavy dumbbells on the tops of your knees.

Execution: Press your toes into forcefully into the f loor until you are fully flexed at the calf. Hold the top

position for a count and return to the start.


5/30

Day 3: Shoulders, calves, abs

Overhead dumbbell press

Start: Sit erect against a low-back bench, feet spread wide for balance with your chest out and back

slightly arched. Position the weights next to your ears with a palms-forward grip, elbows pointing down andout to your sides.

Execution: Press the dumbbells directly up and together to full arm extension in a strong but controlled

motion, just short of locking out your elbows. Control the downward motion and pause momentarily at the

bottom so you don't bounce as you reverse direction.

Upright row

Start: Stand erect with your chest out, shoulders back and midsection tight, lower back slightly arched and

knees unlocked. Grasp a bar with an overhand grip, hands 8-10 inches apart, holding the bar close to your

body with your arms extended down in front.

Execution: Keeping the bar just a few inches from your body, lift it up to your chin by raising your elbows

so they point out to your sides. Keep your elbows up and above the level of your hands during the move

and lower under control.

Bent-over lateral raise

Start: Grasp a pair of dumbbells with a neutral grip and bend at the waist, with your feet about shoulder-

width apart, knees slightly bent, upper torso parallel to the floor. Hold the weights directly below you with

your elbows slightly bent, keeping your head aligned by looking forward to reduce tension in your neck and

trap muscles.

Execution: Raise your arms out to your sides in an arc; visualize pinching your shoulders together so that

they almost touch. Raise the weights as high as you can without flexing or extending at the elbows.

Crunch

Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Place your hands behind

your head with your fingertips touching, and your elbows out to your sides.


6/30



Slowly return to the start position, stopping just short of your elbows touching the floor.

Reverse crunch

Start: Lie flat on your back with your hips and knees bent 90 degrees, arms down at your sides.

Execution: Contract your abdominal muscles to pull your pelvis upward and your knees toward your

chest. Pause, return to the start and repeat.

Leg-press calf raise

Start: Sit in a leg press machine with the safety stops locked in a position that allows you to bend your

knees slightly when the platform is at rest. Space your feet about hip-width apart on the platform, your toes

pointing upward. The balls of your feet should be on the platform, your heels slightly below. Grasp the

safety-lock grips for stability.

Execution: Press your legs to near full extension, putting a stretch on your calves. Contract your calves

forcefully, driving the platform away from you. Hold for 1-2 seconds in the top position before returning to

the start and repeating for reps.

Seated dumbbell calf raise




Day 4: Back, biceps

Bent-over row

Start: Stand with your feet shoulder-width apart and grasp a barbell with a wide, overhand grip. With your

chest up, back flat and knees bent slightly, bend forward at your waist until your torso is roughly parallel to

the floor and the bar hangs straight down in front of your shins. Keep your head in a neutral position and

your eyes fixed on the floor in front of you.

Execution: Remain in the bent-over position and bring the bar to your upper abdomen by pulling with your

back muscles. Squeeze and hold for 1-2 seconds before slowly lowering the bar along the same path.


7/30

Seated row

Start: Attach a close-grip handle to the seated row cable machine and sit upright on the bench facing the

weight stack. Place your feet against the platform with your legs slightly bent. Reach forward to grasp the

handle while keeping your back flat, and chest up. Pull back until your torso is erect and your arms are

fully extended.

Execution: Pull the handle toward your midsection. Keep your elbows close to the sides of your body.

Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2

seconds before slowly returning to the start position.

Lat pulldown

Start: Grasp the pulldown bar with a wide, overhand grip, thumbs wrapped around the bar for safety, then

sit erect with a slight arch in your low back. Fit your thighs securely under the pads with your feet flat on

the floor. Fully extend your arms, keep your head straight and focus your eyes forward.

Execution: Squeeze your shoulder blades together and pull the bar down to the top of your chest in a

smooth motion, keeping your elbows pointed out and down to your sides. Hold this position momentarily

before slowly returning the bar to the start. Concentrate on using your back muscles to pull the weight

down and avoid unnecessary swaying back and forth.

Barbell curl

Start: Grasp a barbell with an underhand grip, your hands spaced about shoulder-width apart. Stand erectwith your chest out, shoulders back and spine in alignment, keeping a slight bend in your knees. The bar

should rest across the tops of your thighs, arms extended.

Execution: With your elbows tight to your sides, squeeze your biceps to raise the bar in an arc toward

your shoulders. Squeeze for a peak contraction before slowly lowering the bar back down. Stop the bar

just short of your thighs to keep tension on the biceps.

Incline dumbbell curl

Start: Set an adjustable bench to an incline (roughly 45 degrees) and sit with your back flush against the

pad, dumbbells low at your sides, palms facing up, thumbs around the handles, feet flat on the floor.

Execution: Without swinging the weight, curl one dumbbell up as high as possible while keeping your

upper arm perpendicular to the floor. Pause at the top for a second before returning the weight to the

starting position. Complete all reps for one arm before switching.

Dumbbell preacher curl

Start: Lean against a preacher bench with your armpits snugly resting on top of the pads and your upper

arms firmly on the bench. Hold a pair of dumbbells with a supinated (underhand) grip just short of full-arm

extension.

Execution: Flex your arms to bring the weight up, but not so high that the top becomes a resting point.


8/30

Use a more explosive motion on the positive portion of the rep, controlling the decent back to the starting

position and keeping a slight bend in your elbow to maintain constant tension.

Exercise Sets x Reps Muscle Group

Barbell Bench Press On Bench 3 x 8 Chest

REST 1 x 120 TIPS

Reverse Grip Barbell Bench Press 3 x 10 Chest

REST 1 x 120 TIPS

Dumbbell Incline Bench Press On Bench Both Arms 3 x 10 Chest

REST 1 x 120 TIPS

Smith Machine Shoulder Press 3 x 8 Shoulders

Standing Dumbbell Shoulder Press Both Arms 3 x 10 Shoulders

REST 1 x 120 TIPS

Smith Machine Upright Row 3 x 10 Shoulders

REST 1 x 120 TIPS

Standing Barbell Shrugs 3 x 10 Shoulders

REST 1 x 120 TIPS

Standing Dumbbell Shrugs 3 x 8 Shoulders

REST 1 x 120 TIPS

Barbell Close Grip Bench Press with bands 3 x 8 Chest
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9/30

REST 1 x 120 TIPS

Standing Cable Triceps Extension Both Arms 3 x 10 Arms

REST 1 x 120 TIPS

Dips 2 x 10 Chest

REST 1 x 120 TIPS

Day 2


Standing Overhead Cable Pulldowns Both Arms 3 x 15 Back

SUPER-SET 0 x 0 TIPS

Seated On Bench Bar Lat Pulldowns Both Arms 3 x 15 Back

REST 1 x 60 TIPS

Barbell Bent Over Wide Grip Rows Both Arms 3 x 12 Back

REST 1 x 60 TIPS

One Arm Dumbbell Preacher Curl 4 x 15 Arms


Standing Bicep Curl Barbell Both Arms 4 x 15 Arms

REST 1 x 60 TIPS

Barbell Wrist Curl 3 x 15 Arms
http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/456http://www.muscleandfitnesstrainer.com/home/exercises/456http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/478http://www.muscleandfitnesstrainer.com/home/exercises/478http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/414http://www.muscleandfitnesstrainer.com/home/exercises/414http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/406http://www.muscleandfitnesstrainer.com/home/exercises/406http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/372http://www.muscleandfitnesstrainer.com/home/exercises/372http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/1092http://www.muscleandfitnesstrainer.com/home/exercises/1092http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/452http://www.muscleandfitnesstrainer.com/home/exercises/452http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/1036http://www.muscleandfitnesstrainer.com/home/exercises/1036http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/452http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1092http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/372http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/406http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/414http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/478http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/456http://www.muscleandfitnesstrainer.com/home/exercises/1076


10/30


Barbell Reverse Grip Wrist Curl 3 x 15 Arms

REST 1 x 60 TIPS

Day 3


Barbell Squat 3 x 8 Legs

REST 1 x 120 TIPS

Machine Leg Press Both Legs 3 x 10 Legs

REST 1 x 120 TIPS

Seated Machine Leg Extension Both Legs 3 x 10 Legs

REST 1 x 120 TIPS

ROMANIAN DEADLIFT 3 x 8 Legs

REST 1 x 120 TIPS

Standing Calf Raise 3 x 8 Legs

REST 1 x 120 TIPS

Decline Crunch 3 x 10 Abs

REST 1 x 60 TIPS

Prone Iso Abs Feet On Ground 3 x 60 Abs
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11/30

Day 4


Laying on Bench Dumbbell Flys Both Arms 3 x 15 Chest


Dumbbell Bench Press On Bench Both Arms 3 x 15 Chest

REST 1 x 60 TIPS

Standing Low Cable Flys Both Arms 3 x 12 Chest

REST 1 x 60 TIPS

Standing Dumbbell Side Raise Both Arms 3 x 12 Shoulders

REST 1 x 60 TIPS


Seated On Bench Dumbbell Military Press Both Arms 3 x 15 Shoulders

REST 1 x 60 TIPS

Smith Machine Shrug 3 x 15 Shoulders

REST 1 x 60 TIPS

Laying On Ball Bar Tricep Extension Both Arms 4 x 15 Arms

REST 1 x 60 TIPS

http://www.muscleandfitnesstrainer.com/home/exercises/135http://www.muscleandfitnesstrainer.com/home/exercises/135http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/100http://www.muscleandfitnesstrainer.com/home/exercises/100http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/164http://www.muscleandfitnesstrainer.com/home/exercises/164http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/223http://www.muscleandfitnesstrainer.com/home/exercises/223http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/211http://www.muscleandfitnesstrainer.com/home/exercises/211http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/1132http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/472http://www.muscleandfitnesstrainer.com/home/exercises/472http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/472http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/1132http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/211http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/223http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/164http://www.muscleandfitnesstrainer.com/home/exercises/1076http://www.muscleandfitnesstrainer.com/home/exercises/100http://www.muscleandfitnesstrainer.com/home/exercises/1049http://www.muscleandfitnesstrainer.com/home/exercises/135


12/30

Barbell Close Grip Bench Press with bands 4 x 15 Chest

REST 1 x 60 TIPS

Day 5


Pull-Up/ Chin 3 x 8 Back

REST 1 x 120 TIPS

Dumbbell Bent Over Wide Grip Rows One Arm 3 x 10 Back

REST 1 x 120 TIPS

Seated On Bench Bar Lat Pulldowns Both Arms 3 x 10 Back

REST 1 x 120 TIPS

Standing Bicep Curl Barbell Both Arms 3 x 8 Arms

REST 1 x 60 TIPS

Standing Bicep Curl Dumbbell One Arm 3 x 10 Arms

REST 1 x 60 TIPS

DB Cross Body Hammer Curls 2 x 10 Arms

REST 1 x 120 TIPS

Barbell Reverse Grip Wrist Curl 3 x 10 Arms

REST 1 x 120 TIPS
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13/30

Day 6


Seated Machine Leg Extension Both Legs 3 x 15 Legs


Dumbbell Front Lunge 3 x 15 Legs

REST 1 x 60 TIPS

Smith Machine Front Squat 3 x 12 Legs

SMITH MACHINE SQUAT 3 x 0 Legs

REST 1 x 60 TIPS

Prone Machine Leg Curl Both Legs 3 x 15 Legs


Dumbbell Straight Legged Deadlift 3 x 15 Legs

REST 1 x 60 TIPS

Seated Calf Raise 3 x 15 Legs


Standing Calf Raise 3 x 0 Legs

REST 1 x 60 TIPS

Hanging Leg Raise 3 x 0 Abs
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14/30


Laying on Ground Abdominal Crunches with a Twist 3 x 0 Abs

REST 1 x 60 TIPS

Month 2 Exercise Descriptions

Rock Hard Bodypart Split

1 Chest, triceps

2 Legs, calves, abs

3 Shoulders, calves, abs

4 Back, biceps/forearms

>> Perform each of these workouts once over a seven-day period (Monday, Tuesday, Thursday,

Friday, for example).

Day 1: Chest, triceps

Incline Dumbbell Press

Start: Lie faceup on an incline bench set at about a 45-degree angle. Your torso should be fully supported

from your head to your hips, with your knees bent and feet flat on the floor. Extend your arms with your

palms facing forward.

Execution: Bend your elbows and slowly lower the weights toward the outsides of your chest. When the

dumbbells reach about chest level, forcefully extend your arms, pressing the weights back up to the

starting position.

Dumbbell Press

Start: Lie back on a flat bench with your feet flat on the floor and your head, back and glutes flush on the

bench. Position the dumbbells just outside your pecs with a pronated, palms-forward grip, elbows bent

about 90 degrees.

Execution: Drive the weights up and together in an arc to full arm extension under control don't clang

them together at the top. Peter feels a better contraction when he turns his wrists in slightly at the top.

Lower under control, smoothly reversing direction at the bottom of the rep.

Decline Dumbbell Press

Start: Lie face-up on a decline bench set at about a 45-degree angle. Your torso should be fully supported

from your head to your hips, with your knees bent and feet supported. Have a partner hand you a

dumbbell in each hand. Extend your arms to hold the dumbbells up toward the ceiling with your palms

forward.

Execution: Bend your arms and slowly lower the dumbbells toward the outsides of your chest. (During the

barbell version, the bar would come to your lower chest). When the dumbbells reach chest level, forcefully

extend your arms, pressing the dumbbells back to the starting position.
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15/30

Decline Flye

Start: Adjust a bench to a 30-45-degree decline. Hold a pair of dumbbells and carefully position yourself

on the bench, securing your feet under the pads. Starting with the weights on your thighs, lie back slowly

while moving the dumbbells into position at full extension above your chest, palms facing each other.

Execution: Keeping a slight bend in your elbows, take a deep breath and lower the weights out to your

sides in a wide, deliberate arc until your upper arms are roughly parallel to the floor or you feel a strongstretch in your pecs. Pause briefly and reverse the motion.

Close-Grip Bench Press

Start: Lie back on a flat bench with your feet flat on the floor. Grasp the barbell with a narrow (inside

shoulder-width), overhand grip. Press the bar up slightly to un-rack it, then steady the bar above your

chest with your arms extended.

Execution: Lower the bar to your lower chest, keeping your elbows close to your body. Do not bounce the

bar off your chest, but rather when the bar approaches an inch or so away from your chest, pause and

press the bar back up to the starting position. Squeeze your triceps and chest at the top.

Bench Dip

Start: Place two benches parallel to each other about 3 to 4 feet apart. Sit in the middle of one bench and

face the other bench. Place your hands on the bench by your hips, fingers cupping the edge of the bench

and your elbows pointing rearward. Support your body with your arms and carefully place both heels on

the bench in front of you.

Execution: Squeeze your triceps and slowly lower your glutes and upper body toward the floor until your

upper arms are roughly parallel to it. Pause momentarily, then press yourself upward until you come to the

starting position with your arms extended.

Seated Overhead Dumbbell Extension

Start: Sit erect on a low-back bench, feet flat on the floor or on footpads. Grasp the inner plate of a

dumbbell as you hold it overhead at full arm extension. Wrap your thumbs around the bar. Keep your head

straight and lower back pressed into the pad.

Execution: Bending only at your elbows and holding them in place alongside your ears, lower the weight

behind your head until your arms form 90-degree angles. Hold for a brief count, then press back up to full

arm extension, squeezing your triceps hard at the top.

Day 2: Legs, calves, abs


16/30

Squat

Start: Stand erect, holding a bar across your upper back with your feet about shoulder-width apart, knees

slightly bent and your toes turned out slightly.

Execution: Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly

lower your body, as if you were going to sit down in a chair. Pause when your legs reach a 90-degree

angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at thestanding position.

Leg Press

Start: Sit in a leg press machine with your back and hips against the pads, and place your feet shoulder-

width apart on the platform. Grasp the handles and press through your heels to release the safeties. Your

knees should be slightly bent at the start of the movement.

Execution: Inhale and slowly lower the weight until your knees form 90-degree angles. Pause briefly

before forcefully pressing the weight back up through your heels, exhaling as you pass the midpoint of the

lift.

Romanian Deadlift

Start: Stand upright, holding a barbell in front of your upper thighs with a pronated (overhand) grip. Keep

your feet shoulder-width apart and a slight bend in your knees.

Execution: Keeping your chest up, abs tight and the natural arch in your lower back, lean forward from

your hips, pushing them rearward until your torso is roughly parallel to the floor. As you lean forward, keep

your arms straight and slide the bar down your thighs toward the floor until it reaches your shins. At the

bottom, keep your back flat and head neutral, with the bar very close to your legs. Flex your hamstrings

and glutes, and lift your torso while pushing your hips forward until you bring the bar back to the start

position.

Leg Extension

Start: Sit in a leg extension machine so the backs of your thighs are in full contact with the seat and your

back is fully supported. Place your shins behind the resistance pad. Your knees should hang just off theend of the seat, forming a 90-degree angle.

Execution: Grasp the handles, inhale deeply and contract your quads against the resistance until your

knees are fully extended. Exhale as you pass the midpoint, hold the peak contraction and slowly lower

back to the start.

Lying Leg Curl

Start: Lie facedown on a leg curl machine with your knees just past the end of the bench. The resistance

rollers should be adjusted so they rest against the backs of your ankles. Grasp the handles and inhale

deeply.

Execution: Keeping your torso still, contract your hamstrings to bring the rollers toward your glutes,

exhaling as you pass the midpoint of the move. Squeeze your hams hard at the top of the movement and

slowly reverse direction back to the starting position.

Weighted Crunch

Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Hold a weight plate across

your chest.



Slowly return to the start position and repeat for reps.

Double Crunch

Start: Lie face-up on the floor with your feet together and legs extended, holding them approximately 6inches above the floor. Support your head lightly with your hands.


17/30

Execution: Crunch upward and bring your knees in toward your chest simultaneously. Your glutes should

come off the floor slightly. Exhale at the top before lowering your legs and torso to the start position at the

same time.

Calf Raise

Start: Stand inside a calf raise machine with your shoulders under the pads, holding the handles near yourshoulders and keeping your head straight. Place the balls of your feet on the foot platform so that your

heels are free to move through a full range of motion. Straighten your legs and entire body until your feet,

hips and shoulders are in alignment. Keep your toes pointed straight ahead or slightly outward. Keep your

abs and lower back tight.

Execution: Lower your heels toward the floor until you feel a good stretch in your calf muscles. Hold for

brief count then press through the balls of your feet, raising your heels high above your toes. Hold the

peak-contracted position for a moment then slowly lower your heels back toward the floor.





Day 3: Shoulders, abs, calves

Upright Row

Start: Stand erect with your chest out, shoulders back and midsection tight, lower back slightly arched and

knees unlocked. Grasp a bar with an overhand grip, hands 8-10 inches apart, holding the bar close to your

body with your arms extended down in front.

Execution: Keeping the bar just a few inches from your body, lift it up to your chin by raising your elbows

so they point out to your sides. Keep your elbows up and above the level of your hands during the move

and lower under control.

Smith Machine Overhead Press

Start: Position a low-back bench directly midpoint within a Smith machine, moving it backward or forward

so that the bar just clears your nose in the down position. Sit erect against the bench, feet wide for

balance, chest out, and grasp the bar with an overhand grip a little wider than shoulder width. Keep your

head facing forward and your elbows pointed directly down when the bar is in the bottom position.

Execution: In a powerful motion, press the bar up to just short of full arm extension, avoiding lockout to

keep tension on the working muscles. Press the weight up with an explosive motion on the positive rep but

control the negative. Lower the bar to your upper chest, smoothly reversing direction at the bottom without

bouncing.


18/30

Seated Lateral Raise

Start: Sit on a low-back bench with your feet flat on the floor in front of you, holding a pair of dumbbellswith a neutral, palms-in grip, the dumbbells hanging down at your sides. Maintain a very slight bend in your

elbows at the start and keep your knees unlocked.

Execution: Lift the weights out to your sides in a wide arc to shoulder level, turning your thumbs down at

the top as if you're pouring water from a jug. Keep your form strict at the beginning of the set with just a

slight bend in your elbows; as you start to fatigue, increase the bend a bit to make the move easier. Lower

under control to the start position and repeat.

Bent-Over Lateral Raise

Start: Grasp a pair of dumbbells with a neutral grip and bend at the waist, with your feet about shoulder-

width apart, knees slightly bent, upper torso parallel to the floor. Hold the weights directly below you with

your elbows slightly bent, keeping your head aligned by looking forward to reduce tension in your neck and

trap muscles.

Execution: Raise your arms out to your sides in an arc; visualize pinching your shoulders together so that

they almost touch. Raise the weights as high as you can without flexing or extending at the elbows.

Weighted Crunch

Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Hold a weight plate across

your chest.



Slowly return to the start position and repeat for reps.

Double Crunch

Start: Lie face-up on the floor with your feet together and legs extended, holding them approximately 6

inches above the floor. Support your head lightly with your hands.

Execution: Crunch upward and bring your knees in toward your chest simultaneously. Your glutes should

come off the floor slightly. Exhale at the top before lowering your legs and torso to the start position at the

same time.

Calf Raise

Start: Stand inside a calf raise machine with your shoulders under the pads, holding the handles near your

shoulders and keeping your head straight. Place the balls of your feet on the foot platform so that your

heels are free to move through a full range of motion. Straighten your legs and entire body until your feet,

hips and shoulders are in alignment. Keep your toes pointed straight ahead or slightly outward. Keep your

abs and lower back tight.

Execution: Lower your heels toward the floor until you feel a good stretch in your calf muscles. Hold for

brief count then press through the balls of your feet, raising your heels high above your toes. Hold the

peak-contracted position for a moment then slowly lower your heels back toward the floor.





Day 4: Back, biceps/forearms


19/30

Bent-Over Row

Start: Stand with your feet shoulder-width apart and grasp a barbell with a wide, overhand grip. With your

chest up, back flat and knees bent slightly, bend forward at your waist until your torso is roughly parallel to

the floor and the bar hangs straight down in front of your shins. Keep your head in a neutral position and

your eyes fixed on the floor in front of you.

Execution: Remain in the bent-over position and bring the bar to your upper abdomen by pulling with your

back muscles. Squeeze and hold for 1-2 seconds before slowly lowering the bar along the same path.

Lat Pulldown

Start: Grasp the pulldown bar with a wide, overhand grip, thumbs wrapped around the bar for safety, then

sit erect with a slight arch in your low back. Fit your thighs securely under the pads with your feet flat on

the floor. Fully extend your arms, keep your head straight and focus your eyes forward.

Execution: Squeeze your shoulder blades together and pull the bar down to the top of your chest in a

smooth motion, keeping your elbows pointed out and down to your sides. Hold this position momentarily

before slowly returning the bar to the start. Concentrate on using your back muscles to pull the weight

down and avoid unnecessary swaying back and forth.

Seated Row

Start: Attach a close-grip handle to the seated row cable machine and sit upright on the bench facing the

weight stack. Place your feet against the platform with your legs slightly bent. Reach forward to grasp the

handle while keeping your back flat, and chest up. Pull back until your torso is erect and your arms are

fully extended.

Execution: Pull the handle toward your midsection. Keep your elbows close to the sides of your body.

Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2

seconds before slowly returning to the start position.

Straight-Arm Pulldown

Start: Stand facing a cable stack and take a shoulder-width grip on a high-pulley straight-bar attachment.

Execution: Begin with your arms extended (but not locked) out in front you and parallel to the floor.

Contract your lats while keeping your arms straight to pull your hands down to your thighs.

Barbell Shrug

Start: Stand holding a barbell with a palms-down (pronated) grip, your hands spaced just outside ofshoulder-with apart, the bar resting across the tops of your thighs.


20/30

Execution: Keeping your eyes forward and shoulders back, raise the weight by shrugging your shoulders

toward your ears, being careful not to round your upper back or flex your neck. Hold the top position for a

count and return to the start.

Standing Dumbbell Curl

Start: Grasp a barbell with an underhand, shoulder-width grip and stand erect with your feet hip-widthapart and knees unlocked. The barbell should be just above your thighs with your arms fully extended and

a slight bend in your elbows. Lock your upper arms by your sides.

Execution: Curl the bar by contracting your biceps, bringing it to about a shoulder-level position. Don't try

to bring it all the way to your chin, which would require your upper arms to come forward from your sides

and reduce overall muscle stimulation. Squeeze your biceps hard at the top, and slowly reverse direction.

Hammer Curl

Start: Stand erect with your chest out and shoulders back, holding a pair of dumbbells with a neutral grip

at your sides, arms fully extended.

Execution: Bring your weight across your body toward the opposite shoulder. Lift the weight aiming to go

past 90-degree elbow flexion in a strong motion. Hold the peak contraction for a split second and slowly

lower the weight, focusing on the negative. Alternate sides.

Dumbbell Preacher Curl

Start: Lean against a preacher bench with your armpits snugly resting on top of the pads and your upper

arms firmly on the bench. Hold a pair of dumbbells with a supinated (underhand) grip just short of full -arm

extension.

Execution: Flex your arms to bring the weight up, but not so high that the top becomes a resting point.

Use a more explosive motion on the positive portion of the rep, controlling the decent back to the starting

position and keeping a slight bend in your elbow to maintain constant tension.

Wrist CurlStart: Pick up a barbell with an underhand, narrow grip and sit on a flat bench. Hang the barbell just off of

the edge of the bench, your forearms in tight and flush with the pad, elbows bent roughly 90 degrees.

Execution: Keeping your thumb under the bar and moving only at your wrists, slowly roll the weight into

your fingertips as far as your strength and f lexibility will allow. After reaching a full stretch, forcefully

contract your fingers and wrists to roll the bar back up to full flexion. Make sure to keep your thumb under

the bar for the best range of motion.


21/30


22/30


23/30

Ms 1 - Descries Exerccio

Split Rock Bodypart rgido

1 Peito, trceps

2 pernas, panturrilhas, abs

3 Ombros, panturrilhas, abs

4 Back, bceps

>> Executar cada um destes exerccios uma vez ao longo de um perodo de sete dias (segunda,

tera, quinta, sexta, por exemplo).

Dia 1: Peito, trceps

Incline Bench Press

Incio: Segure a barra com um aperto overhand fora da largura dos ombros. Unrack-lo e prend-lo

diretamente acima de sua face. Mantenha sua parte superior das costas e glteos pressionados contra o

banco, ps chatos e se espalhou no cho ou plataforma de equilbrio.

Execuo: Abaixe lentamente a barra para o peito, vindo a parar por completo sem saltar a barra de seu

peito. Rapidamente a direo e explodir o peso de volta at a extenso completa sem bloquear.

Bench Press

Incio: Lie voltado para cima em um banco plano, segurando a barra fora a largura dos ombros no

comprimento dos braos dos acima de voc. Para o equilbrio e poder, manter a cabea, ombros e

glteos em contato com o banco em todos os momentos, e seus ps espalhados no cho.

Execuo: Abaixe a barra para a parte inferior do trax; os cotovelos devem apontar para os lados na

parte inferior do movimento. Sem salto, sem problemas inverter a direo e fora para pressionar

extenso do brao cheia diretamente acima de seu peito.


24/30

Flye declnio

Incio: Ajuste um banco para um declnio de 30 45 graus. Segure um par de halteres e cuidadosamente

posicionar-se sobre a bancada, assegurando seus ps sob as almofadas. Comeando com os pesos em

suas coxas, deitar-se lentamente enquanto se move os halteres em posio de extenso total acima de

seu peito, palmas para o outro.

Execuo: Manter uma ligeira curva na sua cotovelos, respire fundo e diminuir os pesos para os lados

em um arco largo e deliberada at que seus braos so aproximadamente paralelo ao cho ou se sentir

um estiramento forte em seus peitorais. Uma breve pausa e inverter o movimento.

Dip Bench

Incio: Coloque dois bancos paralelos uns aos outros cerca de 3 a 4 metros de distncia. Sente-se no

meio de um banco e enfrentar o outro banco. Coloque as mos no banco por seus quadris, dedos de

encaixe da borda do banco e os cotovelos apontando para trs. Apoiar o seu corpo com os braos e

coloque cuidadosamente os calcanhares no banco na frente de voc.

Execuo: Aperte seu trceps e corpo lentamente abaixe os glteos e superior em direo ao cho at

que seus braos so mais ou menos paralelo a ele. Pausa momentaneamente, em seguida, prima-se

para cima at chegar posio inicial com os braos estendidos.

Fechar-Grip Bench Press

Incio: Deite-se em um banco plano com os ps apoiados no cho. Segure a barra com um grip (dentro

ombro-largura), overhand estreito. Pressione a barra para cima um pouco para un-rack, ento firme a

barra acima de seu peito com os braos estendidos.

Execuo: Abaixe a barra para a parte inferior do peito, mantendo os cotovelos junto ao corpo. No saltara barra do seu peito, mas quando a barra se aproxima de uma polegada ou assim longe do seu peito

pausa, e pressione a barra de volta posio inicial. Aperte seu trceps e peito na parte superior.

Extenso de encontro do Triceps

Incio: Lie voltado para cima em um banco com os ps no cho. Segure um EZ-bar (ou barra reta) e

segure-o com um aperto overhand. Com os braos estendidos, segure a barra acima do seu rosto eligeiramente para trs em direo a seu spotter.


25/30

Execuo: Esprema o trceps, baixe lentamente a barra em direo ao topo de sua cabea. Quando os

cotovelos alcanar ngulos de 90 graus, faa uma pausa por um momento, depois vigorosamente

estender seus braos para pressionar a barra de volta posio inicial.

Dia 2: Pernas, panturrilhas, abs

Agache

Incio: Fique ereto, segurando uma barra na parte superior das costas com os ps sobre a largura dos

ombros, joelhos levemente flexionados e os dedos dos ps virados ligeiramente para fora.

Execuo: Mantendo a cabea neutra, abs apertado e tronco ereto, dobre os joelhos e quadris

lentamente a diminuir o seu corpo, como se voc fosse sentar em uma cadeira. Pausa quando suas

pernas atingir um ngulo de 90 graus, ento fora conduzir atravs de seus saltos, estendendo-se em

seus quadris e os joelhos at que voc chegue na posio em p.

Leg Press

Incio: Sente-se numa mquina de leg press com as costas e os quadris contra as almofadas, e coloque

os ps na largura dos ombros na plataforma. Segure as alas e prima atravs de seus saltos para liberar

os seguranas. Os seus joelhos devem ser ligeiramente curvado, no incio do movimento.

Execuo: inspire e abaixe lentamente o peso at os joelhos formando ngulos de 90 graus. Uma breve

pausa antes de pressionar com fora o peso de volta atravs de seus saltos, exalando como voc passar

o ponto mdio do elevador.

Estocada

Incio: Segure um par de halteres e de p com seus olhos voltados para frente, os ps na largura doquadril e os braos pendurados para baixo em seus lados (ou semelhante, com uma barra em sua parte

superior das costas).

Execuo: Passo em frente cerca de 2-4 ps com uma perna e dobrar o joelho para diminuir os quadris

at que o seu quad frente paralelo ao cho e seu joelho de volta est a poucos centmetros do

cho. Uma breve pausa na posio inferior, em seguida, pressione com o calcanhar do p da frente para

estender o quadril e joelho e retornar posio inicial. Complete todas as repeties para um lado ou

lados alternados de repeties.


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Extenso da perna

Incio: Sente-se em uma mquina de extenso da perna para as costas das suas coxas esto em pleno

contato com o assento e as costas totalmente suportado. Coloque suas pernas por trs do bloco de

resistncia. Os joelhos devem ficar apenas fora da final do assento, formando um ngulo de 90 graus.

Execuo: Segure as alas, inspirar profundamente e contrair os quads contra a resistncia at que seus

joelhos esto estendidos. Expire como voc passar o ponto mdio, mantenha a contrao de pico e para

trs lentamente mais baixo para o incio.

Flexora

Incio: bruos Deite-se de uma mquina da onda de perna com os joelhos apenas aps o fim do

banco. Os rolos de resistncia deve ser ajustada para que eles encostem nas costas de seus

tornozelos. Segure as alas e inspire profundamente.

Execuo: Mantendo o seu torso ainda, contrair os msculos posteriores da coxa para trazer os rolos em

direo aos glteos, exalando como voc passar o ponto mdio do movimento. Espremer suas presuntos

rgido na parte superior do movimento e, lentamente, inverter a direco de volta posio de partida.

Crunch

Incio: voltado para cima Deite no cho com as pernas dobradas e os ps apoiados no cho. Coloque as

mos atrs da cabea com os dedos tocando, e os cotovelos para os lados.

Execuo: Lentamente enrolar o corpo superior e ombros do cho como voc aumentar o seu peito e

ombros em direo ao teto. Segure a posio de pico-contratado momentaneamente enquanto aperta seu

abs. Lentamente retorne posio inicial, parando um pouco abaixo de seus cotovelos tocando o cho.

Reverter Crunch

Incio: Deite-se de costas com os quadris e os joelhos dobrados em 90 graus, braos em seus lados.

Execuo: Contraia os msculos abdominais para puxar a plvis para cima e os joelhos em direo ao

peito. Pausar, voltar ao incio e repita.

Leg Press-Calf Raise

Incio: Sente-se numa mquina de leg press com a segurana deixa preso em uma posio que permite

que voc dobre seus joelhos ligeiramente quando a plataforma est em repouso. Espao de seus ps

sobre na largura do quadril na plataforma, seus dedos apontando para cima. As bolas de seus ps devem

estar na plataforma, os calcanhares um pouco abaixo. Segure as alas de travamento de segurana para

a estabilidade.

Execuo: Pressione as pernas para perto de sua mxima extenso, colocando um trecho em suas

panturrilhas. Contraia os bezerros com fora, levando a plataforma longe de voc. Mantenha por 1-2

segundos na primeira posio, antes de voltar ao comeo e repetir para os representantes.

Sentado Dumbbell Calf Raise

Incio: Sente-se em um banco plano segurando um par de halteres pesados sobre os topos de seusjoelhos.


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Execuo: Pressione os dedos dos ps em fora no cho at que esteja completamente flexionado na

panturrilha. Segure a posio de topo para uma contagem e voltar ao incio.

Dia 3: Ombros, panturrilhas, abs

Overhead dumbbell imprensa

Incio: Sente-se ereto contra um banco lombar, ps bem abertos para o equilbrio com o seu peito para

fora e para trs ligeiramente arqueado. Posicione os pesos prximos aos seus ouvidos com as palmas

das mos uma frente-punho, cotovelos apontando para baixo e para os lados.

Execuo: Pressione os halteres diretamente acima e junto extenso total do brao em um movimento

forte, mas controlado, pouco antes de bloquear os cotovelos. Controlar o movimento para baixo e fazer

uma pausa momentnea na parte inferior para que voc no saltam como voc inverter direo.

Linha vertical

Incio: Fique ereto, com o peito, costas e ombros midsection apertado, parte inferior das costas

ligeiramente arqueadas e joelhos destravados. Segure um bar com um aperto overhand, mos 8-10

centmetros de distncia, segurando a barra junto ao corpo com os braos estendidos para baixo na

frente.

Execuo: Manter o bar a poucos centmetros do seu corpo, levante-o ao seu queixo, elevando os

cotovelos para que eles apontam para os lados. Mantenha os cotovelos para cima e acima do nvel de

suas mos durante o movimento e menor sob controle.

Bent-over elevao lateral

Incio: Segure um par de halteres com um aperto neutro e dobrar na cintura, com os ps sobre a ombro-

largura distante, joelhos ligeiramente flexionados tronco, membros superiores paralelos ao cho. Segure

os pesos diretamente abaixo de voc com os cotovelos ligeiramente dobrados, mantendo a cabea

alinhada, olhando para a frente para reduzir a tenso no pescoo e os msculos armadilha.

Execuo: Levante os braos para os lados em um arco; visualizar apertando seus ombros juntos para

que eles quase se tocam. Levante os pesos como mais alto que puder, sem flexionar ou estender os

cotovelos.


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Crunch

Incio: voltado para cima Deite no cho com as pernas dobradas e os ps apoiados no cho. Coloque as

mos atrs da cabea com os dedos tocando, e os cotovelos para os lados.

Execuo: Lentamente enrolar o corpo superior e ombros do cho como voc aumentar o seu peito eombros em direo ao teto. Segure a posio de pico-contratado momentaneamente enquanto aperta seu

abs. Lentamente retorne posio inicial, parando um pouco abaixo de seus cotovelos tocando o cho.

Reverter crise

Incio: Deite-se de costas com os quadris e os joelhos dobrados em 90 graus, braos em seus lados.

Execuo: Contraia os msculos abdominais para puxar a plvis para cima e os joelhos em direo ao

peito. Pausar, voltar ao incio e repita.

Leg press-panturrilha

Incio: Sente-se numa mquina de leg press com a segurana deixa preso em uma posio que permite

que voc dobre seus joelhos ligeiramente quando a plataforma est em repouso. Espao de seus ps

sobre na largura do quadril na plataforma, seus dedos apontando para cima. As bolas de seus ps devem

estar na plataforma, os calcanhares um pouco abaixo. Segure as alas de travamento de segurana para

a estabilidade.

Execuo: Pressione as pernas para perto de sua mxima extenso, colocando um trecho em suas

panturrilhas. Contraia os bezerros com fora, levando a plataforma longe de voc. Mantenha por 1-2

segundos na primeira posio, antes de voltar ao comeo e repetir para os representantes.

Sentado dumbbell bezerro levantar

Incio: Sente-se em um banco plano segurando um par de halteres pesados sobre os topos de seus

joelhos.

Execuo: Pressione os dedos dos ps em fora no cho at que esteja completamente flexionado na

panturrilha. Segure a posio de topo para uma contagem e voltar ao incio.

Dia 4: Back, bceps

Bent-over linha

Incio: Stand com os ps na largura dos ombros e segure uma barra com um aperto de largura

overhand. Com o peito para cima, costas retas e os joelhos ligeiramente dobrados, dobre para a frente

em sua cintura at seu torso quase paralelo ao cho ea barra trava direto para baixo na frente de suas

pernas. Mantenha sua cabea em uma posio neutra e os olhos fixos no cho na frente de voc.

Execuo: Permanea na posio curvada e trazer a barra para o seu abdmen superior, puxando com

os msculos das costas. Aperte e segure por 1-2 segundos antes de lentamente abaixando a barra ao

longo do mesmo caminho.


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Sentado linha

Incio: Conecte um cabo prximo aperto para a mquina sentado linha cabo e sentar-se direito no banco

de frente para a pilha de pesos. Coloque os ps contra a plataforma com as pernas ligeiramente

dobradas. Alcance para a frente para segure a ala, mantendo as costas retas e peito para cima. Puxe

para trs at que o tronco ereto e os braos esto estendidos.

Execuo: Puxe a ala em direo ao seu meio. Mantenha os cotovelos perto dos lados de seu

corpo. Mantenha o tronco ereto ea cabea em posio neutra como voc apertar os msculos das

costas. Mantenha por 1-2 segundos antes de retornar lentamente posio inicial.

Puxada

Incio: Segure a barra suspenso com um aperto de largura overhand, polegares envolvendo a barra de

segurana, em seguida, sentar-se ereto, com um ligeiro arco na sua lombar. Coloque as coxas de forma

segura sob as almofadas com os ps apoiados no cho. Estender completamente os braos, manter a

cabea reta e concentrar seus olhos para a frente.

Execuo: Aperte as omoplatas e puxe a barra at o topo do seu peito em um movimento suave,

mantendo os cotovelos apontados e para baixo para os lados. Segure esta posio momentaneamente

antes lentamente retornando a barra para o incio. Concentre-se em usar os msculos das costas para

puxar o peso para baixo e evitar a oscilao desnecessria frente e para trs.

Rosca direta

Incio: Segure uma barra com um aperto desleal, as mos espaadas sobre a largura dos ombros. Fique

ereto, com o peito para fora, ombros para trs e coluna em alinhamento, mantendo uma ligeira curvatura

em seus joelhos. A barra deve descansar entre os topos das suas coxas, braos estendidos.

Execuo: Com os cotovelos apertados para os lados, apertar os bceps para levantar a barra em um

arco em direo a seus ombros. Aperte para uma contrao de pico antes de lentamente abaixando a

barra de volta para baixo. Parar a barra um pouco abaixo das coxas para manter a tenso sobre os

bceps.

Incline dumbbell onda

Incio: Definir um banco ajustvel para um plano inclinado (cerca de 45 graus) e sentar com as costas

encostadas almofada, halteres baixo em seus lados, palmas para cima, polegares ao redor do alas,

ps apoiados no cho.

Execuo: Sem balanar o peso, enrolar um haltere at o mais alto possvel, mantendo o brao


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perpendicular ao cho.Pausa no topo por um segundo antes de retornar o peso posio inicial. Conclua

todos os representantes de um brao antes de mudar.

Dumbbell onda pregador

Incio: Encoste-se a um banco de pregador com suas axilas confortavelmente descansando em cima dasalmofadas e os braos firmemente no banco. Segure um par de halteres com um supinado grip (desleal)

pouco menos de full-brao de extenso.

Execuo: Flexionar os braos para trazer o peso para cima, mas no to alto que o topo se torna um

ponto de descanso.Use um movimento mais explosivo na parte positiva do representante, controlando a

volta decente para a posio inicial e mantendo uma ligeira curvatura em seu cotovelo para manter a

tenso constante.

Date post:	05-Apr-2018
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Rock Hard Challenge

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