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Day 3: Shoulders, Abs, Calves Part of the Rock Hard Challenge Month 2 (Muscle and Fitness 2008) program. This workout has never been performed.

Exercise Routine

You need a Flash plugin to view this player	Upright Rows - Barbell Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang...Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Exercise description by Bodybuilding.com (less) Routine: Set 1 - 5 reps Set 2 - 5 reps Set 3 - 5 reps Set 4 - 12 reps Set 5 - 15 reps Set 6 - 15 reps Set 7 - 15 reps
	Shoulder Press - Machine These machines can vary but make sure that the seat height is low enough so that when you sit in ...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less) Routine: Set 1 - 5 reps Set 2 - 5 reps Set 3 - 12 reps Set 4 - 15 reps Set 5 - 15 reps
	Side Lateral Raise - Seated Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold...Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Slowly lower to the starting position using the same path. Do not swing! Keep your arms straight. Can also be done standing. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 5 reps Set 2 - 5 reps Set 3 - 12 reps Set 4 - 15 reps
You need a Flash plugin to view this player	Rear Delt Raise - Dumbbell, Bent-Over Bend over with your back as close to parallel with the floor as you can. Hold dumbbells with...Bend over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ears. Do NOT swing the dumbbells up. Keep your body rigid and your head steady. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 12 reps
Created by JuryDuty	Weighted Crunch Crunch with weights.Crunch with weights. (less) Routine: Set 1 - 20 reps Set 2 - 20 reps
Created by JuryDuty	Double Crunch Crunch and Reverse Crunch at the same time.Crunch and Reverse Crunch at the same time. (less) Routine: Set 1 - 20 reps Set 2 - 20 reps
You need a Flash plugin to view this player	Calf Raise - Barbell, Seated Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of y...Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of your feet on the block. Place a barbell over your upper thighs about 3 inches above your knees. Raise up on your toes as high as possible and squeeze the calves. Lower down to the starting position and stretch as far as you can. Repeat. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 12 reps
	Calf Raise - Dumbbell, Seated, One-Leg Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a...Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a dumbbell on your upper left thigh about 3 inches above your knee. Place the ball of your left foot on the block. Raise your toes up as high as possible. Squeeze your calves, then return to the starting position, stretching as far down as possible. Repeat for your desired number of reps and then switch legs. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 15 reps Set 2 - 15 reps

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