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04-04-2019, 08:57 PM #1
Shredded Physique With HIIT Training
This HIIT Training Routine Will Leave Your Physique Shredded!
Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon.
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Week 1
Workout 1: Chest/Back/Abs
1
Barbell Bench Press - Medium Grip
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you)
2
Incline Dumbbell Press
3 sets, Failure (60 sec rest, 10RM)
3
Cable Crossover
3 sets, Failure (60 sec rest, 15RM)
4
Wide-Grip Lat Pulldown
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure (60 sec rest, 10RM from test)
5
Bent Over Barbell Row
3 sets, Failure (60 sec rest, 10RM)
6
Straight-Arm Pulldown
3 sets, Failure (60 sec rest, 15RM)
7
Reverse Crunch
10 sets, 10 reps (Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.)
8
Crunches
10 sets, 10 reps (Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.)
9
Barbell Deadliftto Barbell Curl to Barbell Overhead Press
10 sets, 10 reps (60 sec rest, light dumbbells)
Workout 2: Legs/Triceps/Calves
1
Barbell Squat
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
2
Leg Press
3 sets, Failure (60 sec rest, 10RM)
3
Leg Extensions
3 sets, Failure (60 sec rest, 15RM)
4
Seated Leg Curl
3 sets, Failure (60 sec rest, 15RM)
5
Triceps Pushdown
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
6
Cable Lying Triceps Extension
3 sets, Failure (60 sec rest, 15RM)
7
Standing Calf Raises
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
8
Seated Calf Raise
3 sets, Failure (60 sec rest, 15RM)
9
One-Arm Kettlebell Swings
10 sets, 10 reps (If you don't have access to kettlebells, you can use a dumbbell.)
Workout 3: Shoulders/Traps/Biceps/Forearms
1
Dumbbell Shoulder Press
10 sets, 10 reps (60 sec. rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
2
Side Lateral Raise
3 sets, Failure (60 sec rest, 10RM)
3
Seated Bent-Over Rear Delt Raise
3 sets, Failure (60 sec rest, 15RM)
4
Dumbbell Shrug
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
5
Dumbbell Bicep Curl
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
6
Incline Dumbbell Curl
3 sets, Failure (60 sec rest, 15RM))
7
Seated Palm-Up Barbell Wrist Curl
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
8
Dumbbell Clean
10 sets, 10 reps (60 sec rest, 50% 10RM)
Workout 4: Chest/Back/Abs
1
Barbell Bench Press - Medium Grip
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
2
Barbell Incline Bench Press Medium-GripReverse-grip.
3 sets, Failure (60 sec rest, 10RM)
3
Incline Dumbbell Flyes
3 sets, Failure (60 sec rest, 15RM)
4
Wide-Grip Lat Pulldown
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
5
One-Arm Dumbbell Row
3 sets, Failure (60 sec rest, 10RM)
6
Underhand Cable Pulldowns
3 sets, Failure (60 sec rest, 15RM)
7
Reverse Crunch
10 sets, 10 reps (Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.)
8
Crunches
10 sets, 10 reps (Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.)
9
Barbell Deadliftto Barbell Curl to Barbell Overhead Press
10 sets, 10 reps (Because this is a body-weight exercise, you can't reduce the weight. If you can't do 10 sets of 10 reps with one minute of rest, don't reduce the rest each week. Instead, stick to one minute until you're able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period.)
Workout 5: Legs/Triceps/Calves
1
Barbell Squat
10 sets, 10 reps (60 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
2
Dumbbell Lunges
3 sets, Failure (60 sec rest, 10RM)
3
Leg Extensions
3 sets, Failure (60 sec rest, 15RM)
4
Romanian Deadlift
3 sets, Failure (60 sec rest, 15RM)
5
Triceps Pushdown
10 sets, 10 reps (50 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
6
Cable Rope Overhead Triceps Extension
3 sets, Failure (60 sec rest, 15RM)
7
Standing Calf Raises
10 sets, 10 reps (50 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
8
Seated Calf Raise
3 sets, Failure (60 sec rest, 15RM)
9
One-Arm Kettlebell Swings
10 sets, 10 reps (50 sec rest, light kettlebell)
Workout 6: Shoulders/Traps/Biceps/Forearms
1
Dumbbell Shoulder Press
10 sets, 10 reps (50 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
2
Bent Over Low-Pulley Side Lateral
3 sets, Failure (60 sec rest, 10RM)
3
Reverse Machine Flyes
3 sets, Failure (60 sec rest, 15RM)
4
Dumbbell Shrug
10 sets, 10 reps (50 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to failure.)
5
Dumbbell Bicep Curl
10 sets, 10 reps (50 sec rest, 50% 10RM)
3 sets, Failure 10RM from test (On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s
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