Muscle & Fitness Australia - Issue 352 - June 2017

64 MUSCLE & FITNESS JUNE 2017

GROOMING BY CHRISTIE CAIOLA

CIRCUIT
DIRECTIONS:for Round 1, use weight for
five reps; for Round 2, complete 10 reps
with your body weight.

EXERCISE SETS REPS

Dip

Pull-up

Back raise

Battle ropes 10 15 sec on,

15 off

CIRCUIT

DIRECTIONS:complete three rounds of

eight reps for each exercise, with no rest

between exercises or rounds.

EXERCISE SETS REPS

Barbell row

Hammer curl

Walking lunge

Lateral raise

Tate press

Jump rope* 5 3 min

*Alternate 15 seconds hard, 45 slow.

CIRCUIT

DIRECTIONS: complete three rounds of

eight reps for each exercise, with no rest

between exercises.

EXERCISE

Step--up

Pull-up

DB bench press

One-arm DB row

FINISHER

DIRECTIONS:complete 10 reps of each

exercise for four rounds. No rest between

rounds.

EXERCISE

TRX push-up

Kettlebell swing

TRX row

TRX pike

TRX pendulum

WEEK 8 DELOAD
DIRECTIONS:perform all main lifts
at 75% intensity

DAY 1
EXERCISE SETS REPS

Back squat (^35) DAY 3
EXERCISE SETS REPS
Deadlift 35
DAY 2
EXERCISE SETS REPS
Overhead press 35
Hamme l
Hold a d ch hand,
with our
body. ee ur ulder
blades toge nd curl one
dumbbell up wing your
elbow to tra ghtly in front
of your body until the
weight touches your shoulder,
and then slowly lower.
er curl
dumbbell in eac
your palms facing yo
y. Squeeze your shou
ether an
p, allow
avel slig
y. Curl
Hanging leg raise
2017 ROCK HARD CHALLENGE PA RT I I