Muscle & Fitness Australia - Issue 352 - June 2017

60 MUSCLE & FITNESS JUNE 2017

Tate press
Lie down on a flat bench, holding
a dumbbell in each hand r
your chest as if you wer to
bench press Keep your u s
stationary
hinging at your elbow, unt
weights are touching yo t.
Keep your elbows out an owly lift
the weight back up, recruiting your
triceps to lift the weight back up.

CIRCUIT
DIRECTIONS:complete three rounds, with
no rest between rounds, taking each
exercise one rep short of failure.

EXERCISE SETS REPS

Dip

Pullup

Back raise

Battle rope* 8 30 sec on,

15 off

*Alternate between slams, alternating
slams and waves.

CIRCUIT

DIRECTIONS:complete three rounds of

eight reps for each exercise, with no rest

between exercises.

EXERCISE SETS REPS

Barbell row

Hammer curl

Walking lunge

Lateral raise

Tate press

Jump rope* 5 2 min

*Alternate between 15 seconds of

hard skipping followed by 15 seconds

of slow skipping.

CIRCUIT

DIRECTIONS: complete three rounds of

eight reps for each exercise, with no rest

between exercises or rounds.

EXERCISE

Step-up

Pull-up

DB bench press

DB row

FINISHER

DIRECTIONS: complete 15 reps of each

exercise for five rounds without resting.

EXERCISE

TRX push-up

Kettlebell swing

TRX row

TRX pike

TRX pendulum

WEEK 6

DAY 1

EXERCISE SETS REPS

Back squat 4 8,6,5,5

DAY 3

EXERCISE SETS REPS

Deadlift 44

DAY 2

EXERCISE SETS REPS

Overhead

press

48, 6, 5, 5

dover

ere about t

s. Keep your upper arms

and lower the weight,

your elbow until the

our chest

and slow

iti

Hanging leg raise

2017 ROCK HARD CHALLENGE PA RT I I