JUNE 2017 MUSCLE & FITNESS 59TRX pike
Get into a pl sition, with
a foot in eac hold. Bend
at the hips a ng your
feet to your Slowly
lowe k
straigh for the
prescribe f reps.FINISHER
DIRECTIONS:complete 12 reps of each
exercise for four rounds without resting.
EXERCISE
TRX push-up
Kettlebell swing
TRX row
TRX pike
TRX pendulumWEEK 5
DAY 1
EXERCISE SETS REPS
Back squat 412
Dip
SUPERSET WITH
Pull-up1
*50
3
Backraise
SUPERSET WITH
Pull-up1
*80
3
Hangingleg
raise
SUPERSET WITH
Band
pushdown116020Battle rope** 10 15 sec on,
15 off
*Complete three reps every time you take
a break.
**Alternate between slams, alternating
slams, and waves.DAY 3
EXERCISE SETS REPS
Deadlift 44
Barbell row
SUPERSET WITH
Hammer curl3
312-15, 10-12,
8-10
8
Walking lunge
SUPERSET WITH
Hammer curl3
312-15, 10-12,
8-10
8
Towel pull-up
SUPERSET WITH
Lateral raise*
**35
8
Jump rope*** 4 2 min*Rest as needed to complete all reps.
**Complete eight reps every time you
take a break.
***Alternate between 10 seconds of
hard skipping and 20 seconds of slow
skipping.DAY 2
EXERCISE SETS REPS
Overhead press 4 18, 6, 5, 5
Stepup
SUPERSET WITH
Pull-up3
312-15, 10-12,
8-10
3
Paused incline
DB bench
SUPERSET WITH
Pull-up3312-15, 10-12,
8-10One-arm DB
row
SUPERSET WITH
Pull-up3312-15, 10-12,
8-10reps in the tank for each set. You’ll
make steady progress but won’t
burn out. Make sure that you’re
getting an adequate amount of
rest between sets of the main lift.
However, once you’re done with
those sets, the intensity gets jacked
up during your accessory work.
Compound movements for brutal
straight sets are still a staple, but now
they’re supersetted with exercises
like pull-ups and hammer curls
to add more volume to pump up
your trophy muscles. The newest
implement is the TRX, which will
finish off whatever muscle fibres
managed to survive the onslaught, as
using a suspension trainer recruits
more muscles to stabilise your body.
e
ank po
ch footh
and brin
you chest. lowly
r yourself back into a
ht line and repeat f
ed number of2017 ROCK HARD CHALLENGE PA RT I I