Rock Hard Training From M&F

[Fit@40]

Looking through some old M&F magazines I came accross the Rock hard Challange routine. I am in the process of reducing fat and try to build muscle. I believe my diet is solid and I do 40 Minutes of cardio 4 time per week. Could you guys give your thoughts?

Day 1: Chest, triceps
Chest
Incline Bench Press 6- 6,6,6,10,12,12
Bench Press 6 -6,6,6,10,12,12
Decline Flye 4 -12
triceps
Bench Dip 5 -6,6,10,12,12
Close-Grip Bench Press 5 -6,6,10,12,12
Lying Triceps Extension 5- 6,6,10,12,12

Day 2: Legs, calves, abs
legs
Squat 5- 6,6,10,12,12
Leg Press 5- 6,6,10,12,12
Lunge 5 -6,6,10,12,12
Leg Extension 2- 12
Leg Curl 2 -12
abs
Crunch 2- 15
Reverse Crunch 2 -15
calves
Leg-Press Calf Raise 2 - 12
Seated Dumbbell Calf Raise 2 -12

Day 3: Delts, calves, abs
delts
Overhead Dumbbell Press 6 - 6,6,6,10,12,12
Upright Row 5 - 6,6,10,12,12
Bent-Over Lateral Raise 2- 12
Abs
Crunch 2 -15
Reverse Crunch 2 -15
calves
Leg-Press Calf Raise 2 -12
Seated Dumbell Calf Raise 2 -12

Day 4: Back, biceps
back
Bent-Over Row 6 - 6,6,6,10,12,12
Seated Row 6 - 6,6,6,10,12,12
Lat Pulldown 4 - 6,6,10,12
biceps
Barbell Curl 5 - 6,6,10,12,12
Incline Dumbbell Curl 5 - 6,6,10,12,12
Dumbbell Preacher Curl 2 - 10

[_Wolf_]

Routine sucks. Read the stickies. Simple rule.

[HIThopper]

I would disregard anything written in any muscle and fiction mag.Like wolf said read the stickies.You will learn alot.