4-day HIT (High Intensity Training) Workout - HIT-20€¦ · Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As

4-day HIT (High Intensity Training) Workout - HIT-20

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MONDAY TUESDAY - Upper BodyExercise Sets Reps Exercise Sets Reps

deadlift 2 20 bench press 2 4 to 6shrugs 2 10 dumbell shoulder press 2 10chin-ups 2 6 to 8 cable lateral raise 2 15

WEDNESDAY THURSDAY - Rest DayExercise Sets Reps

squats 2 4 to 6leg curls 2 15calf raises 2 15

FRIDAY SATURDAY & SUNDAY - Rest DaysExercise Sets Reps

SUPERSET

close-grip bench press 2 6 to 8triceps (cable) push-downs 2 10

seated barbell bicep curls 2 10

N o t e sThis is a physically demanding program. On your rest days eat well and make sure to get enough sleep.

Exercise N o t e sSupersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET

Exercise I n s t r u c t i o n s The basic principles of performing HIT sets/reps are:

Slow, controlled movement. Without bouncing and without using momentum, take 2-3 full seconds to lift the weight (positive phase). Before lowering the weight, pause for half a second and "squeeze" the contracted muscle. Finish one rep by taking 4-5 full seconds to lower the weight to the starting position (negative phase). The key here is to keep the muscle under constant tension, without allowing the weight to rest on the machine or your body at the bottom of the negative phase. Full range of motion. Each exercise should be taken through the complete range of joint movement, but don't fully straighten or “lock out” your joints.

Momentary muscle fatigue (MMF). You want to "feel the burn" in the target muscle by the end of your set -without sacrificing the perfect form described above. You will defeat the purposes of HIT by arching your back, rocking your body, or trying to use momentum to squeeze out another repetition or two. You will also limit training effectiveness by stopping at a predetermined number of repetitions per set if you could do more without sacrificing form.

Rest 60 to 90 seconds between sets (90 seconds for beginners, 60 seconds for intermediate and advanced).

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4-day/week Strength Training Routine for Max Density & Strength - ST-01

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WORKOUT 1 WORKOUT 2Workout Program Workout Program

Shoulders & Upper Chest S e t s

R e p s

Chest, Front Shoulders & Triceps S e t s1 2 3 4 1 2 3 4

R e p s

incline bench press 10 10 8 / flat bench press 10 10 8 8side shoulder dumbbell raise 12 10 / / Back, Rear Shoulders & Biceps S e t s

1 2 3 4Back & Rear Shoulders S e t s seated row (machine) 10 10 8 81 2 3 4

lat pull-down (wide grip) 10 10 8 8 alternate bent-over cable row 10 10 8 8alternate V-bar lat pull-down 10 10 8 8 alternate bent-over one arm dumbbell row 10 10 8 8alternate lat pull-down (regular grip) 10 10 8 8 bent-over dumbbell fly 12 10 10 /

deadlift 10 8 8 / Legs S e t s1 2 3 4

Legs S e t s squat (with barbell or dumbbells) 10 10 8 81 2 3 4leg curls 10 8 8 / alternate leg press 10 10 8 8alternate lunges 10 8 8 / N o t e salternate step-ups on platform 10 8 8 /

When you do the rows, make sure you exhale when pulling and inhale on the way back. On the negative, go slowly back (3 sec).

N o t e sWhen you do the bench press, exhale when pushing up and go slow (3 sec) on the negative (downward) movement.

N O T E S

* Do the ALTERNATE exercises to change things up week after week. For example, if you do the lat pull-down on Mondays in WEEK 1, change and do the V-bar pull-down in WEEK 3, followed by the regular grip lat pull-down in WEEK 3. Then, in WEEK 4 start the whole rotation again. * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. This workout is great for increasing strength and muscle density but you need to apply yourself to the max each and every time you get to the gym. * We recommend implementing the first workout schedule option. If you feel you need more rest between workout sessions, then switch to Workout Schedule OPTION 2 .



4-day/week Strength Training Routine with Special Focus on Eccentric Motions - ST-02

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Chest, Front Shoulders & Triceps S e t s

R e p s

Chest, Front Shoulders & Triceps S e t s1 2 3 4 1 2 3 4

R e p s

flat bench press 10 8 / / incline dumbbell bench press 10 8 / /peck-deck 10 8 / / flat bench dumbbell fly 10 8 / /

Back, Rear Shoulders & Biceps S e t s Back, Rear Shoulders & Biceps S e t s1 2 3 4 1 2 3 4

lat pull-down (wide grip) 10 10 8 / bent-over one arm dumbbell row 10 10 8 /alternate seated machine row 10 10 8 / pull-ups (assisted) 8 8 / /alternate seated cable row 10 10 8 / Legs S e t s

1 2 3 4deadlift 10 8 8 / dumbbell squat 15 12 10 /

Legs S e t s leg curls 15 12 10 /1 2 3 4squat 10 8 8 / N o t e salternate lunges 12 10 / / Go super slow on the negatives (3 to 4 sec). When

you do the assisted pull-ups, don't worry too much about getting up to the chin-up bar, rather focus more on slowly releasing yourself back down on the downward portion of the movement. To get up, you will either be assisted by a trainer or friend or you might do the pull-ups on the machine that has a counterbalance.

alternate step-ups on platform 12 10 / /N o t e s

With all exercises focus on the negative motion (returning back to start position). Perform the negatives slowly - at least 3 seconds.

N O T E S * Do the ALTERNATE exercises to change things up week after week. For example, if you do the lat pull-down in WEEK 1, change and do the seated machine row in WEEK 2, followed by the seated cable row in WEEK 3. Then, in WEEK 4 start the whole rotation again. * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. You need to apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined because it is designed to give your muscles maximum opportunity for rest and recovery. * The main focus of this workout is to focus on the eccentric (negative) motion of each exercise. An eccentric contraction is used as a means of decelerating a body part or object, or lowering or releasing back a load gently rather than letting it drop. This workout will shock your muscles in a different way compared to regular workouts. Thus, pay special attention to the negative movements of each exercise. Don't rush them!



4-day Upper/Lower Body Split Strength Training Workout - ST-10

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MONDAY - Lower Body TUESDAY - Upper Body

L o w e r B o d y Sets Reps U p p e r B o d y Sets Repssquats 6 6 to 8 bench press 10 3power cleans 6 2 to 5 incline bench press 10 2hang clean 6 15 military shoulder press 8 3snatch 6 10 lat pull-downs 4 12clean and jerk 6 6 close-grip bench press 3 8

A b s Sets Reps barbell curls 4 8crunches** 6 3x30 sec. N o t e s

N o t e s Rest 45 seconds to 1 minute between sets on this workout day. After a couple of weeks, as your strength increases, rest less than 45 seconds.

** Ab crunches are done by holding each crunch for 30 seconds, then releasing and resting for 10 seconds in between before repeating the crunch/hold again.

FRIDAY - Lower Body SATURDAY - Upper Body

L o w e r B o d y Sets Reps U p p e r B o d y Sets Repssquats 5 6 bench press 6 4 to 8power cleans 3 6 incline bench press 3 3deadlifts 4 4 upright rows 3 12leg extensions 3 20 bent-over barbell rows 6 8 to 10hamstring leg curls 3 12 tricep push-downs 3 until failure

leg press** 4 15 sec. hold

barbell curls 5 6** in contracted position hold for 15 seconds N o t e s

N o t e s Rest plenty (2 minutes at least) between sets on this day. Especially when doing the big muscle group exercises.

Rest at least 90 seconds between sets of the big exercises: squats, power cleans, deadlifts . Rest only about 30 seconds when doing leg extensions, hamstring curls and the leg press .

N o t e s

* This is a physically demanding program. On your rest days eat well and make sure to get enough sleep. * Follow the workout schedule as outlined. If you feel you need more rest between workouts, then implement WORKOUT SCHEDULE Option 2 because it's designed to give your muscles more rest time between workouts.



4-day/week High-Volume Strength Training Routine - ST-11

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Back, Rear Shoulder, Biceps & Abs S e t s

R e p s

Chest, Side Shoulder, Legs & Abs S e t s1 2 3 4 5 1 2 3 4

R e p s

lat pull-ups 10 10 8 7 6 super set

incline bench press 10 8 7 6alternate lat pull-up (wide grip to rear) 10 10 8 7 6 dumbbell fly 12 12 10 8alternate lat pull-up (V-bar to chin) 10 10 8 7 6 flat bench dumbbell press 12 12 10 8

bent-over one-arm dumbbell row 10 10 8 7 6 side shoulder dumbbell raise 12 12 10 10alternate dead row 10 10 8 7 6 alternate side shoulder cable raise 12 12 10 10alternate T-bar dead row 10 10 8 7 6 super

settricep dips 12 12 10 /

alternate seated machine row 10 8 8 7 6 tricep cable push-down 12 12 10 /

bent-over dumbbell fly 12 10 9 8 / alternate skullcrushers 12 12 10 8super

setalternate reverse cable crossovers 12 10 9 8 / close-grip bench pres 12 10 8 8alternate reverse peck-deck 12 10 9 8 / squats 10 10 8 8

super set

bicep preacher curls 10 10 9 8 / alternate leg press 10 10 8 8chin-ups (bicep focused) to failure / alternate hack squat 10 10 8 8

alternate bicep EZ bar curls 10 10 9 8 / swiss ball ab crunches to failuresuper

set incline dumbbell curl 10 10 9 8 / N o t e ssuper

setabs crunch (legs on bench) 20 20 18 16 /

roman chair leg lifts to failure /alternate cable crunch 15 12 12 12 /

super set hanging leg raises to failure /

N O T E S * Do the ALTERNATE exercises and supersets to change things up week after week. For example, during workout 1, if you do the lat pull-ups in WEEK 1, change and do the wide-grip pull-ups to the rear in WEEK 2, followed by the V-bar pull-up in WEEK 3. Then, in WEEK 4 start the whole rotation again. The idea behind alternating exercise is to confuse your muscles and keep them from adapting. Development and growth stops once your muscles adapt. * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. You need to apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined. If you feel you need more rest between workout sessions, then implement Workout Schedule Option 2 . * This workout has a higher volume of sets and if you apply yourself 100% while at the gym, this program will not be easy (and that's exactly how it should be). Thus, you will need to rest well on your off days.



4-day/week Strength Training Routine for Maximum Strength Gains - ST-12

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WORKOUT 1 WORKOUT 2C h e s t S e t s

R e p s

L e g s S e t sMax Sets Max Sets

R e p s

inclined barbell bench press 20 min. super cluster squat 20 min. super cluster

week 1 80% of your 1-Rep Max (RM) 3 reps x Max Sets week 1 80% of your 1-Rep Max (RM) 3 reps x Max Setsweek 2 85% of your 1-Rep Max 2 reps x Max Sets week 2 85% of your 1-Rep Max 2 reps x Max Setsweek 3 90% of your 1-Rep Max 1 rep x Max Sets week 3 90% of your 1-Rep Max 1 rep x Max Setsweek 4 weight used in week 2 3 reps x Max Sets week 4 weight used in week 2 3 reps x Max Setsweek 5 weight used in week 3 2 reps x Max Sets week 5 weight used in week 3 2 reps x Max Sets

B a c k S e t s Legs Supersets S e t sMax Sets 1 2 3 4 5

wide-grip pull-ups 20 min. super cluster super set

leg-curls 8 8 8 6 6week 1 80% of your 1-Rep Max (RM) 3 reps x Max Sets stiff-leg deadlift 8 8 8 6 6week 2 85% of your 1-Rep Max 2 reps x Max Sets standing calf raises 10 10 8 8 6week 3 90% of your 1-Rep Max 1 rep x Max Sets N o t esweek 4 weight used in week 2 3 reps x Max Sets

When you do the calf raises , go super slow on the negative (way down). It should take you at least 3 seconds to get back down. Rest at least 90sec. between supersets.

week 5 weight used in week 3 2 reps x Max Sets

A r m s S e t sSupersets

super set

bicep preacher curls 6 to 8 supesetslying tricep extension

week 1 80% of your 1-Rep Max (RM) 3 repsweek 2 85% of your 1-Rep Max 2 repsweek 3 90% of your 1-Rep Max 1 repweek 4 weight used in week 2 3 repsweek 5 weight used in week 3 2 reps

WORKOUT 1b WORKOUT 2bC h e s t S e t s

R e p s

L e g s S e t s

R e p s

Max Sets Max Setsinclined barbell bench press 20 min. super cluster squat 20 min. super cluster

week 1 80% of your 1-Rep Max 3 reps. x Max Sets week 1 80% of your 1-Rep Max 3 reps. x Max Setsweek 2 85% of your 1-Rep Max 2 reps. x Max Sets week 2 85% of your 1-Rep Max 2 reps. x Max Setsweek 3 90% of your 1-Rep Max 1 rep x Max Sets week 3 90% of your 1-Rep Max 1 rep x Max Setsweek 4 weight used in week 2 3 reps x Max Sets week 4 weight used in week 2 3 reps x Max Setsweek 5 weight used in week 3 2 reps. x Max Sets week 5 weight used in week 3 2 reps. x Max Sets

B a c k S e t s Legs Supersets S e t sMax Sets 1 2 3 4 5

bent-over barbell row 20 min. super cluster super set

leg curls 8 8 7 6 /week 1 80% of your 1-Rep Max (RM) 3 reps x Max Sets leg extensions 8 8 7 6 /week 2 85% of your 1-Rep Max 2 reps x Max Sets seated calf raises 20 20 18 16 /week 3 90% of your 1-Rep Max 1 rep x Max Sets N o t esweek 4 weight used in week 2 3 reps x Max Sets

On this day, when you do your calves, go super slow on the positive (way up). The positive portion of the movement should take you 4 seconds . Hold for 2 seconds at the top and then on the negative take at least 2 seconds down . Thus, the complete tempo will be: 4-2-2. Rest at least 2 min. between supersets.

week 5 weight used in week 3 2 reps x Max Sets

A r m s S e t sSupersets

super set

barbell bicep curls6 to 8 supesets

dips (weighted if possible)

week 1 80% of your 1-Rep Max (RM) 3 repsweek 2 85% of your 1-Rep Max 2 repsweek 3 90% of your 1-Rep Max 1 repweek 4 weight used in week 2 3 repsweek 5 weight used in week 3 2 reps

N O T E S ( on page 2)



N O T E S (page 2)* Super Clusters involve doing as many sets (max sets) as possible of a given exercise within the prescribed time limit (20 minutes for this workout program). For example, in Workout 1, you will start with the inclined barbell bench press and do as many sets as you can within 20 minutes at 80% of your 1-Rep Max for each set. You should rest between 90 seconds to 2 minutes. Once the 20 minute time limit expires, you will rest again and move on to your next super cluster exercise. As the weeks progress, you will get stronger and you will be able to catch your breath between exercise much faster (rest only 1 minute). This means that after a few weeks (even when you factor in the increase in weights) you will be able to perform more sets within the 20 minute time limit.

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add at least 10lbs every week to the big muscle group exercises. * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined. You have 2 Workout Schedule Options.

* This workout is designed to increase your strength by at least 20% - 30% every month. Rest well on your off days because your muscles will need all the rest and recovery time they can get.



4-day Strength Training Workout - ST-20

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Monday - Shoulders & Triceps Tuesday - BackS h o u l d e r s Sets Reps B a c k Sets Reps

SUPERSET

military press 2* + 4 4 to 8 SUPERSET

bent-over barbell row 2* + 4 4 to 8dumbell side raise 2 10 to 15 wide grip lat pull-down 2 10 to 15

Note: superset last two sets only (3 and 4) Note: superset last two sets only (3 and 4)T r i c e p s Sets Reps

SUPERSET

lying (EZ bar) extension 2* + 4 4 to 8triceps push-downs 2 10 to 15

Note: superset last two sets only (3 and 4)

Wednesday - Rest Day Thursday - Chest & BicepsC h e s t Sets Reps

SUPERSET

incline bench press 2* + 4 4 to 8dumbell flys 2 10 to 15

Note: superset last two sets only (3 and 4)B i c e p s Sets Reps

SUPERSET

incline dumbell curls 2* + 4 4 to 8standing barbell curls 2 10 to 15

Note: superset last two sets only (3 and 4)

Friday - Legs Saturday and Sunday - Rest DayL e g s Sets Reps

SUPERSET

squats 2* + 5 4 to 8leg extensions 2 15 to 20

Note: superset last two sets only (3 and 4)leg curl 4 4 to 8

Note: last set double-drop** set to failureseated calf raise 4 4 to 8

Note: last set double-drop** set to failure

E x e r c i s e N o t e s *First 2 sets before each superset routine will be warm-up sets. This is just to get your joints and ligaments prepared for the exercises (supersets) that follow.

**This is the most basic and yet brutal of all shocks! You begin by reaching failure with a weight, as soon as you hit failure, lessen the weight, and then continue the set until failure is reached again.Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps, you would strip the weight down to 80 pounds and continue. This is a single drop set (or descending set) because you lower the weight once.A double drop set is when you lower the weight twice. Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps, you would strip the weight down to 80 pounds and continue to failure, and then lower the weight down to 60 pounds.

E x e r c i s e N o t e s Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As soon as you finish a set of one exercise move quickly to the next exercise and do a set of the second exercise. After this you can rest and then repeat the superset cycle again until you go through the entire sequence (number of sets).

SUPERSET


m

4-day/week Alternating Intensities Strength Training Routine - ST-22

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DAY 1 WORKOUT DAY 2 WORKOUTHigh Intensity Workout Program Light Intensity Workout Program

Back & Rear Shoulders S e t s

R e p s

Shoulders, Triceps, Hams & Calves S e t s1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8

R e p s

lat pull-ups (weighted or bodyweight) 3 to 5 5 to 7 7 to 9 barbell shoulder press (front & back) 3 to 5 5 to 7 7 to 9 / /

alternate lat pull-up (wide grip to rear) 3 to 5 5 to 7 7 to 9 triceps close-grip dips (on bench) 8 8 7 6 / / / /

alternate wide-grip (to the neck) 3 to 5 5 to 7 7 to 9 alternate parallel bar dips 8 8 7 6 / / / /

alternate V-bar pull-up (to the chin) 3 to 5 5 to 7 7 to 9 *rest no more than 90 sec. between sets

bent-over one-arm dumbbell row 3 to 5 5 to 7 7 to 9 super set

leg curls 10 10 8 8 6 6 / /

alternate dead row 3 to 5 5 to 7 7 to 9 seated calf raises 10 10 8 8 6 6 / /

alternate T-bar dead row 3 to 5 5 to 7 7 to 9 *rest no more than 60 sec. between sets

alternate seated machine row 3 to 5 5 to 7 7 to 9 N o t e ssuper

setside shoulder dumbbell raise 8 8 7 6 / / / /

When you do the barbell shoulder press, alternate between the front and back: 1 rep to the front, 1 rep to the back and so on.

reverse peck-deck 8 8 7 6 / / / /

alternate side shoulder cable raise 8 8 7 6 / / / /

N o t e sFor all exercises on this day, rest 60 to 90 seconds between sets.

DAY 3 WORKOUT DAY 4 WORKOUTHigh Intensity Workout Program Medium Intensity Workout Program

Chest & Biceps S e t s

R e p s

Quads, Shoulder & Abs S e t s

R e p s

1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8inclined barbell bench press 3 to 5 5 to 7 7 to 9 squats 3 to 5 5 to 7 7 to 9 / /

alternate incline dumbbell press 3 to 5 5 to 7 7 to 9 jump squats 9 9 7 7 6 6 5 5

super set

dumbbell fly 10 10 8 8 6 6 / / bent-over shoulder fly 7 to 9 5 to 7 / /

flat bench press 8 8 6 6 5 5 / / weighted incline sit-ups 8 to 12 / / / /

*rest 60 to 90 sec. between sets alternate weighted hanging leg raises 8 to 12 / / / /

preacher curls 3 to 5 5 to 7 7 to 9 / / *rest no more than 60 sec. between sets

weighted chin-ups 8 to 10 / / / /

*rest 60 sec. or less between sets

N O T E S

* Do the ALTERNATE exercises to change things up week after week. For example, during the DAY 1 WORKOUT, after doing lat pull-ups in WEEK 1, change and do the wide-grip pull-ups to the rear in WEEK 2, followed by the V-bar pull-up in WEEK 3. Then, in WEEK 4 start the whole rotation again. The idea behind alternating exercise is to confuse your muscles and keep them from adapting. Development and growth stops once your muscles adapt. * Increase the weights after every set cluster (example: 3 to 5 reps for sets 1, 2, 3 = 1st cluster; 5 to 7 reps for sets 4, 5, 6 = 2nd cluster...) * Increase the weights for each exercise every week. You have to push yourself because this is the best way to shock your body into growth and development. You need to apply yourself to the max each and every time you get to the gy

* Follow the workout schedule as outlined. * On your off days, you can do cardio. If the spring/summer season is around the corner, then do 2 cardio sessions on your off days (no more than 40 minutes of interval training on your favorite cardio machine). If your heading into fall/winter then we wouldn't suggest doing cardio as part of this workout.


5-day/week Strength Training Routine for Maximum Strength Gains - ST-23

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DAY 1 WORKOUT DAY 2 WORKOUTB a c k R e p s C h e s t R e p s

weighted pull-ups 20 minute super cluster flat bench pressset 1 90% of 1-Rep Max 1 rep set 1 85% of your 1-Rep Max 3 repsset 2 90% of 1-Rep Max 3 reps set 2 85% of your 1-Rep Max 2 repsset 3 90% of 1-Rep Max 1 rep set 3 90% of your 1-Rep Max 1 repset 4 90% of 1-Rep Max 3 reps set 4 90% of your 1-Rep Max 3 repsset 5 90% of 1-Rep Max 1 rep set 5 95% of your 1-Rep Max 2 repsset 6 90% of 1-Rep Max 3 reps set 6 95% of your 1-Rep Max 1 repset 7 90% of 1-Rep Max 1 rep * Rest 45 seconds to 2 minutes between sets. In the first couple of

weeks you will rest more. As weeks go by and your strength increases, you will rest less between sets.

set 8 90% of 1-Rep Max 3 repsset 9 90% of 1-Rep Max 1 rep

C h e s t S e t s

R e p s

Hams & Lower Back S e t s

Reps

1 2 3 4 5 1 2 3 4 5inclined barbell bench press 3 to 5 / / / deadlift 7 7 5 5 /

*rest 45 to 60 seconds between sets during this exercise *rest at least 1 minute between sets

L e g s S e t s S h o u l d e r s S e t s1 2 3 4 5 1 2 3 4 5

leg press 5 to 7 / vertical row 7 7 5 5 /*rest 45 to 60 seconds between sets *rest at least 1 minute between sets

A b s S e t s N o t e s1 2 3 4 5super

set swiss ball crunch 18 16 14 12 /

* After your workout, do some cardio. No more than 30 minutes on your favorite cardio machine at medium intensity.hanging leg raises 18 16 14 12 /

*rest only 30 seconds between supersets

N o t e s DAY 4 WORKOUT* Keep increasing the weights on all exercises each week. Pushing and challenging yourself constantly is the key to achieving optimal results!

S h o u l d e r s S e t s

R e p s

1 2 3 4 5barbell shoulder press 7 7 5 5 /

B a c k S e t s1 2 3 4 5

weighted pull-ups (wide-grip to rear) 7 7 5 5 /DAY 3 WORKOUTQ u a d s S e t s

B a c k R e p s 1 2 3 4 5squat 5 5 3 3 /

dead row*rest only 1 minute between sets

set 1 85% of 1-Rep Max 3 repsB i c e p s S e t s

set 2 85% of 1-Rep Max 2 reps 8 setsstanding barbell curls 3 reps at 85% of 1-RM

set 3 85% of 1-Rep Max 3 repsC a l v e s S e t s

set 4 85% of 1-Rep Max 2 reps 1 2 3 4 5seated calf raises (alternate: 1 set toes in, 1 set toes out)

20 20 18 18 16set 5 85% of 1-Rep Max 3 reps

Q u a d s R e p s DAY 5 WORKOUTsquat C h e s t S e t s

set 1 85% of 1-Rep Max 3 reps Max Sets

flat bench press 20 min. super clusterset 2 85% of 1-Rep Max 2 repsset 3 85% of 1-Rep Max 3 reps

85% to 95% of 1-Rep Max 2 to 3 reps of Max Sets within 20min.set 4 85% of 1-Rep Max 2 reps

set 5 85% of 1-Rep Max 3 reps Hams & Lower Back R e p sH a m s S e t s

R e p s

deadlifts1 2 3 4 5leg curls 7 7 5 5 / set 1 85% of your 1-Rep Max 3 reps

T r i c e p s S e t s set 2 85% of your 1-Rep Max 2 reps1 2 3 4 5parallel bar dips 7 7 5 5 / set 3 90% of your 1-Rep Max 1 repalternate tricep cable pushdowns 7 7 5 5 / set 4 90% of your 1-Rep Max 3 repsalternate close-grip bench press 7 7 5 5 / set 5 95% of your 1-Rep Max 2 reps

*for variety, change (alternate) exercises every week *finish your workout with 20 minutes of medium intensity cardio

N O T E S ( on page 2)www.fitness-and-bodybuilding-workouts.com


N O T E S (page 2)* Super Clusters involve doing as many sets (max sets) as possible of a given exercise within the prescribed time limit (20 minutes for this workout program). For example, in the DAY 1 WORKOUT, you will start with the weighted pull-ups and do as many sets as you can within 20 minutes at 90% of your 1-Rep Max for each set for the prescibed number of reps. You should rest between 90 seconds to 2 minutes. As the weeks progress, you will get stronger and you will be able to catch your breath between exercise much faster (rest only 1 minute or less). This means that after a few weeks (even when you factor in the increase in weights) you will be able to perform more sets within the 20 minute time limit.

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add at least 10lbs every week to the big muscle group exercises. * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined.




5-day/week Strength Training Routine - ST-24

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DAY 1 WORKOUT DAY 2 WORKOUTB a c k R e p s L e g s R e p s

weighted pull-ups (rest 2 minutes between sets ) squat (rest 90 seconds to 2 minutes between sets )set 1 80% of 1-Rep Max 5 reps set 1 80% of 1-Rep Max 5 repsset 2 90% of 1-Rep Max 3 reps set 2 90% of 1-Rep Max 3 repsset 3 95% of 1-Rep Max 1 rep set 3 95% of 1-Rep Max 1 repset 4 95% of 1-Rep Max 1 rep set 4 95% of 1-Rep Max 1 repset 5 90% of 1-Rep Max 3 reps set 5 90% of 1-Rep Max 3 repsset 6 95% of 1-Rep Max 5 reps set 6 95% of 1-Rep Max 5 reps

super set

seated cable row4 supersets of 5 to 7 reps Rest 2 minutes between sets for the squat in the first couple of weeks.

As weeks go by and your strength increases, you will rest less between sets (1 minute only).

straight-arms push-downalternate machine row

R e a r S h o u l d e r s S e t s

Reps

super set

leg curls 4 supersets of 3 to 5 reps1 2 3 4 5bent over dumbbell fly 12 12 10 10 / leg press

rest 45 to 60 seconds between sets during this exercise rest at least 1 minute between sets

B i c e p s S e t s C a l v e s S e t s Rep

1 2 3 4 5 1 2 3 4 5

EZ bar preacher curls 3 3 3 3 3 standing calves raise 10 10 8 8 8alternate and do TOES IN for one set and then TOES OUT for next set and so on…N o t e s

Go super heavy when you do the bicep curls. There is no secret to building big guns and increasing their strength. You just have to blast them to the max every time you do them.

A b s S e t s1 2 3 4 5

Reps

cable crunch 18 16 16 14 12alternate hanging leg raises 18 16 16 14 12alternate plank 18 16 16 14 12

DAY 4 WORKOUTB a c k S e t s

R e p s

1 2 3 4 5T-bar rows 3 reps at 85% of 1-RM

B i c e p s S e t s1 2 3 4 5

weighted chin-ups 5 5 3 3 2DAY 3 WORKOUTsuper

set reverse-grip preacher curls 5 5 3 3 /

C h e s t R e p sseated incline dumbbell curls 5 5 3 3 /

inclined barbell bench press (rest 2 minutes between sets )rest only 1 minute between sets

set 1 80% of 1-Rep Max 5 repsQ u a d s S e t s

set 2 90% of 1-Rep Max 3 reps 1 2 3 4 5standing barbell curls 3 reps at 85% of 1-RM

set 3 95% of 1-Rep Max 1 repA b s S e t s

set 4 95% of 1-Rep Max 1 rep 1 2 3 4 5

V-ups (only 15 sec. between sets) 20 20 18 18 16set 5 90% of 1-Rep Max 3 reps

set 6 95% of 1-Rep Max 5 reps DAY 5 WORKOUTsuper

set dumbbell chest fly

4 supersets of 3 to 5 reps S h o u l d e r s R e p smachine chest press

barbell shoulder press (rest 2 min. between sets)S i d e S h o u l d e r s S e t s R

ep

1 2 3 4 5set 1 80% of 1-Rep Max 5 repsone-arm side shoulder dumbbell raise 12 12 10 10 8

alternate sides with no brakes between sets, just keep going… set 2 90% of 1-Rep Max 3 reps

T r i c e p s S e t s Rep

set 3 95% of 1-Rep Max 1 rep1 2 3 4 5lying EZ bar extensions 5 5 3 3 3 set 4 95% of 1-Rep Max 1 rep

rest 45 to 60 seconds between sets set 5 90% of 1-Rep Max 3 reps

80% of 1-Rep Max 5 repsDAY 5 Continued: T r i c e p s S e t sRep

set 61 2 3 4 5

super set

arm extension 4 supersets of 3 to 5 reps / super

setvertical row 4 supersets of 5 to 7 reps

cable pushdown bent-over dumbbell fly

N O T E S ( on page 2)www.fitness-and-bodybuilding-workouts.com


N O T E S (page 2)* The ALTERNATE exercise choices are listed so that you can add some variety into the workout. Do the alternate exercise every other week.

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* To figure out your 1-REP MAX (RM) you will need to experiment with the weights if you don't already know your 1RM weights for each exercise. So, for the first week, just experiment and "fine tune" the weights. You will probably need to write down the weight amounts on paper for easier reference later. * As you progress, your strength will increase. This means that your 1-Rep Max will be moving upward. Thus, you will need to re-adjust the weights every 2 weeks or so (depending on how fast your strength increases). Generally speaking, you should be able to add at least 10lbs every week to the big muscle group exercises. * Apply yourself to the max each and every time you get to the gym. * Follow the workout schedule as outlined.




6-day Muscle-Building Strength Training Workout - ST-21

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MONDAY & FRIDAY - Chest & Back TUESDAY & SATURDAY - Shoulders, Triceps & Biceps

C h e s t Sets Reps S h o u l d e r s Sets Repsflat barbell bench press 4 10 to 12 military press (front) 4 6 to 10incline dumbell press 4 10 to 12 dumbell side raises 4 8 to 10dips 4 10 to 12 one-arm cable raises (behind back) 4 10 to 12cable crossovers 4 12 to 15 barbell shrugs 4 10 to 12

B a c k Sets Reps dumbell shrugs 4 12 to 15wide grip pull-ups (front) 4 10 to 12 T r i c e p s Sets RepsT-bar rows 4 10 to 12 tricep (cable) push-downs 4 10 to 12lat pull-downs 4 10 to 12 lying (EZ bar) extensions 4 10 to 12one-arm dumbell rows 4 10 to 12 barbell shrugs 4 12 to 15

B i c e p s Sets Repsstanding barbell curls 4 10 to 12concentration curls 4 10 to 12

WEDNESDAY & SUNDAY - Legs & Abs THURSDAY - Rest Day

L e g s Sets Reps

This is your only rest day. Don't do any physical activity that is too demanding on this day. Just get as much rest as possible and if you can, take a mid-day nap too.

squats 4 10 to 1245 degree leg press 4 12 to 15leg extensions 4 12 to 15lying hamstring curls 4 12 to 15squats 8 14 to 12

A b s Sets Repscrunches 4 until failure

roman chair sit-ups 4 until failure

N o t e s

* This workout is an intensive workout and you will need to rest well after your workouts and get enough sleep during each and every night. It's a workout that is geared towards building muscle and density rather than only focusing on purely increasing your strength. Thus, in a sense, it's a muscle-building type of strength training workout.



Documents

4-day HIT (High Intensity Training) Workout - HIT-20€¦ · Supersets are performed with NO REST in between sets of any given two-exercise (sometimes three) exercise routine. As