Rock Solid eBook

Workout Program

for Rock solid Muscles Week1

Day 1

Exercise

Barbell Incline Bench Press On Bench SUPER-SET Laying on Incline Bench Dumbbell Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET Standing Dumbbell Upright Row Both Arms HIIT Training Standing Cable Triceps Extension Both Arms SUPER-SET Standing Both Legs Over Head Tricep Extension Both Arms Laying On Bench Bar Triceps Extension Both Arms Close Grip Pushups Feet On Ball HIIT Training

Sets Reps

3

10

0 3

0 12

0 3

0 10

1 3

7 10

0 3

0 10

3

15

0 3

0 10

1 2

7 10

0 2

0 15

2

15

2

10

1

7

Week1

Day 2 Exercise

Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise SUPER-SET Seated Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Laying on Ball Abdominal Crunches Hands by Head HIIT Training

Sets Reps

3 0 3

10 0 15

3

15

0 3

0 10

3

10

0 3

0 10

1 2

7 12

0 2 1 2

0 15 7 15

0 2

0 30

1

7

Week1

Week1

Week1

Week1

Day 3

Day 4

Day 5

Day 6

Exercise

Standing Barbell Upright Row SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs HIIT Training Standing Bicep Curl Barbell Both Arms SUPER-SET Standing Both Legs Preacher Curls One Arm Standing High Bicep Curls Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms SUPER-SET Barbell Wrist Curl HIIT Training

Sets Reps 3

10

0 3

0 10

3

12

0 3

0 10

1 2

7 10

0 2

0 15

1 2

7 10

0 2

0 15

2

15

0 2

0 10

0 2

0 12

1

7

Exercise Sets Reps Barbell Incline 3 10 Bench Press On Bench SUPER-SET 0 0 Laying On 3 12 Incline Bench Dumbbell Flys Both Arms SUPER-SET 0 0 Dumbbell 3 10 Bench Press On Bench Both Arms HIIT Training 1 7 Standing 3 10 Barbell Military Press SUPER-SET 0 0 Standing Dumb- 3 10 bell Rear Delt Raise Both Arms Standing Dumb- 3 15 bell Side Raise Both Arms SUPER-SET 0 0 Standing Dumb- 3 10 bell Upright Row Both Arms HIIT Training 1 7 Standing Cable 2 10 Triceps Extension Both Arms SUPER-SET 0 0 Standing Both 2 15 Legs Over Head Tricep Extension Both Arms SUPER-SET 0 0 Close Grip Push 2 10 Ups HIIT Training 1 10

Exercise

Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs Seated Machine Leg Extension Both Legs Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Deadlift HIIT Training Standing Calf Raise SUPER-SET Seated Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Laying on Ball Abdominal Crunches Hands by Head HIIT Training

Sets Reps 3 10 0 3

0 12

3

12

0

0

3

10

3

15

0

0

3

10

1 2

7 12

0 2

0 15

1 2

7 30

0 2

0 30

1

7

Exercise Sets Reps Standing Barbell 3 10 Upright Row SUPER-SET 0 0 Standing Cable 3 12 Machine Close Grip High Rows Both Arms Standing 3 15 Overhead Cable Pulldowns Both Arms SUPER-SET 0 0 Seated On 3 10 Bench Bar Lat Pulldowns HIIT Training 1 7 Standing Barbell 2 10 Shrugs SUPER-SET 0 0 Standing Dumb- 2 15 bell Shrugs HIIT Training 1 7 Standing Bicep 2 10 Curl Barbell Both Arms SUPER-SET 0 0 Standing Both 2 15 Legs Preacher Curls One Arm Standing High 2 10 Bicep Curls Both Arms SUPER-SET 0 0 Standing Bicep 2 10 Curl Dumbbell Alternating Arms Barbell Wrist 2 12 Curl HIIT Training 1 7

Week2

Week2

Week2

Day 1

Day 2

Day 3

Exercise

Barbell Incline Bench Press On Bench SUPER-SET

Sets Reps 4 8 0

0

Laying On Incline Bench Dumbbell Flys Both Arms SUPER-SET Standing High Cable Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET Standing Dumbbell Upright Row Both Arms HIIT Training Standing Cable Triceps Extension Both Arms SUPER-SET Laying On Bench Dumbbell Tricep Extension Both Arms Close Grip Pushups Feet On Ball

4

15

0 4

0 20

0 4

0 8

HIIT Training

1 4

7 8

0 4

0 15

4

15

0 4

0 8

1 3

7 8

0 3

0 20

3

8

1

7

Exercise

Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise V-Ups With No Equipment SUPER-SET HIIT Training Bent Over Cable Crunch HIIT Training

Sets Reps

4 0 4

8 0 15

4

15

0 4

0 15

4

20

0 4

0 8

1 3

10 20

3

30

0 1 3

0 10 12

1

10

Exercise

Barbell Bent Over Wide Grip Rows Both Arms SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs Standing Bicep Curl Barbell Both Arms SUPER-SET Standing Both Legs Preacher Curls One Arm Standing High Bicep Curls Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms HIIT Training Barbell Wrist Curl HIIT Training

Sets Reps

4

8

0 4

0 15

3

20

0 3

0 8

1 3

10 8

0 3

0 20

3

8

0 2

0 20

3

20

0 2

0 8

1 2 1

10 15 10

Week2

Week2

Week2

Day 4

Day 5

Day 6

Exercise

Barbell Incline Bench Press On Bench SUPER-SET Laying On Incline Bench Dumbbell Flys Both Arms Standing High Cable Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET HIIT Training Standing Dumbbell Upright Row Both Arms Standing Cable Triceps Extension Both Arms SUPER-SET Standing Both Legs Over Head Tricep Extension Both Arms Close Grip Push Ups HIIT Training

Sets Reps

4

8

0 4

0 20

4

20

0 4

0 8

1 4

10 8

0 4

0 15

4

15

0 1 4

0 10 8

3

8

0 3

0 15

3 1

8 10

Exercise

Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Bent Over Cable Crunch HIIT Training

Sets Reps

4 0 4

8 0 15

4

15

0 4

0 8

4

15

0 4

0 8

1 3

10 20

1 3

10 30

0 3

0 12

1

10

Exercise

Barbell Bent Over Wide Grip Rows Both Arms SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs HIIT Training Standing Bicep Curl Barbell Both Arms

Sets Reps

4

8

0 4

0 8

3

15

0 3

0 8

1 3

10 8

0 3

0 8

1 3

10 8