Muscle & Fitness Australia - Issue 352 - June 2017

62 MUSCLE & FITNESS JUNE 2017

CIRCUIT
DIRECTIONS:complete four rounds,
taking each exercise one rep short of
failure.

EXERCISE SETS REPS

Dip

Pullup

Back raise

Kettlebell

swing*

10 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 3 min

*Alternate between 30 seconds of

hard skipping followed by 30 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
One-arm DB row

FINISHER
DIRECTIONS:complete 15 reps of each
exercise for six rounds. No rest between
rounds.

EXERCISE

TRX push-up

Kettlebell swing

TRX row

TRX pike

TRX pendulum

WEEK 7

DAY 1

EXERCISE SETS REPS

Back squat 4 12, 10, 8, 8

DAY 3
EXERCISE SETS REPS
Deadlift 53

DAY 2
EXERCISE SETS REPS
Overhead
press

4 12, 10, 8, 8

TRX push-u

Set the strap to gth and

get into push up with a

han ower

your y, bilising

yourself. Keep y e tight and

push yourself b p.

up

o midleng

into push-up position w

ndle in each hand. Slowly lo

ur body, focusing on stabi

your core t

back up

Hanging leg raise

2017 ROCK HARD CHALLENGE PA RT I I