قالب وردپرس درنا توس
Home / Fitness Tips / HIIT 100s: Build a chiseled body in 6 weeks

HIIT 100s: Build a chiseled body in 6 weeks




  HIIT 100s: Building a Chiseled Constitution in 6 Weeks

James Michelfelder / M + F Magazine

If we had a dollar for every well-meaning human being, his fat burning efforts at medium-to-cardiovascular sessions Intensity could make Fort Knox our summer retreat. This attitude, "I'm trying to lose weight, so I'm just doing cardio," has become an epidemic, with people spending countless hours on ellipticals, treadmills, and stationary bikes with very little to show. The result, of course, washboard abdominal muscles and an overall slender physique, which is best achieved by high-intensity lifting at significant volumes.

Enter HIIT 100s, M & F's most efficient program to date, allowing you to quickly and easily use stubborn body fat in a short time. Keep yourself on the following workouts for six weeks while keeping your diet clean, and the shredded body that you could never reach through endless cardio sessions will soon be yours.

GREATEST HIITS

You are probably familiar with High Intensity Interval Training (HIIT). When it comes to cardio, HIIT is definitely the best way to remove body fat unless there is literally no reason to get on a treadmill and run at a steady pace for 30 minutes or more, unless you're an endurance athlete. And if you're reading this magazine, chances are you're not longing for the body of a marathon runner.

For those of you who are unfamiliar with HIIT, these are intense exercise intervals (eg running at 90 percent of your maximum heart rate) followed by low intensity (slow walking) or complete rest. This is in sharp contrast to the typical steady-state cardio that most people perform with moderate intensity, e.g. For example, when walking at 60 to 70 percent of the maximum heart rate on a treadmill. HIIT was originally developed by coaches to train runners, but has been transitioned to the fitness industry because of its fat burning effect, which has been widely acknowledged in scientific studies. Many of these studies found that people who performed HIIT burned significantly more body fat – and in less time – than those who did in-patient cardio programs.

The main reason why HIIT works so well for losing body fat is because of the greater calorie burn (or post-workout EPOC) that is sustained after exercise. In other words, you burn more calories and more body fat while sitting around doing nothing. In addition to this increase in resting metabolism, HIIT improves the mechanisms in muscle cells that promote fat burning and dull fat storage.

VOLUME 100

When most people think of HIIT, remember that this is only possible for Cardio, but it can also be used in weight training. After all, weight training itself is a form of HIIT – you make a set with all your effort, rest, then change another set, rest and repeat yourself. However, the break between two and three minutes between sets is too long for a session to be considered an effective form of HIIT. But you just have to shorten the rest periods, and you're doing a kind of HIIT that burns fat.

For this HIIT 100s program, I've combined HIIT not only with weights, but also with two very popular, intense and effective strength training techniques: German Volume Training (GVT) and Hundreds Training. With GVT, also known as 10×10, you do 10 sets of 10 reps for a given exercise. Hundreds, as the name suggests, comprise 100 repetitive sentences.

For hundreds, do 10 sets of 10 reps for one exercise per muscle group. Sounds exactly like GVT, right? Not exactly. HIIT is built in over the rest periods between these 10 sets. You start between sets at the beginning of the program with only 60 seconds, and let the rest time drop by 10 seconds over a period of six weeks until you have no rest and do 100 repetitions directly. The two forms of training are technically different, but too late in the program of the HIIT 100s, if you rest only 10 or 20 seconds between sets of 10, there is little that it demands on your body. [19659005] Method of Madness

The following trainings are easy to follow, but not that easy. After following the HIIT 100s protocol in your first exercise, you must do three more sets for each major muscle group to refuse the same exercise with your 10-rep maximum (10RM). Of course, after 10 sets of 10 reps, you will not be able to do 10 full reps with your 10RM weight – more likely five to seven reps. The third set will be to make a drop set of the same weight that you used for HIIT 100 (50 percent of your 10RM) and do as many reps as possible. Three sets of one or two more exercises, and you will be ready with this muscle group for the day. The pause between all sets after the HIIT 100s exercise is limited to one minute to maximize fat burning.

You follow muscle-group-specific weight training with a final dose of HIIT 100s with a full-body exercise, such as: B. a barbell dumbbell cleans; Kettlebell swings; Barbell or dumbbell deadlift; Dumbbell, dumbbell or kettlebellier; or my own unique lift known as Dead / Curl / Press.

For HIIT 100s sets during Weeks 1 through 3, the first three sets of 10 must be performed as quickly and explosively as possible when rest periods are 30 seconds or more. This will help to build more muscle and strength despite this light weight.

For sets 4-6, you should keep the movement slow and controlled, focus on the contraction, and squeeze each repetition up one to two seconds. This helps to build a strong mind-muscle connection that is critical to muscle size, shape, and separation.

During weeks 4-6, where rest periods are 20 seconds or less, the goal is to complete the 100 reps easily. Do not worry about the speed or control of the repetitions. Get the repetitions in the best possible shape while your muscles burn.

FIRST STEPS

For HIIT 100s exercises, choose a weight that equals 50 percent of what you would normally do for 10 reps. Do not worry about being too heavy. If you can not do all 10 reps before the eighth set, reduce the weight by five to ten pounds. If you can not do 10 reps during or after the eighth set, finish all 10 sets and do as many reps as possible. The next time you train this muscle group, reduce the starting weight by five to ten pounds.

If you find one of the HIIT 100s exercises new for you, you need to spend some time on how much weight you can do for 10 repetitions. The week before you begin the HIIT 100s program, you train these exercises in your training to determine the correct weights. When estimating your 10RM, be sure to first do the HIIT exercise for that muscle group. For example, if you do not know what your 10RM is on bench press, do a bench exercise as the first exercise in your chest workout and strive for a weight that will allow you to perform exactly 10 repetitions. Then follow your typical breast routine.

Hundreds of Benefits

Although the main benefit of this program is its rapid fat loss, the side effects are just as impressive. Although the weights you use must be light, your muscles still receive the signal to grow. HIIT 100 makes it very hard to move brutally. This raises muscle fatigue to a new level, stimulating the release of muscle building hormones.

Another obvious benefit of 100 repetitions with ever-shorter rest periods is the increase in muscle endurance, which increases conditioning – a great benefit when playing sports. Even if you are not an athlete, this benefit will be clear and clear in your training. When you return to your regular regime of resting for a few minutes between sets, your muscle recovery will be faster, allowing you to receive more repetitions of the same weight and give a stronger stimulus at successive sets. [19659025] Get the HIIT 100s Diet >>

KEY:

* Complete the Drop Kit on the last set by placing the weight on the Reduce the amount you've used for HIIT 100s and make as many reps as possible to failure.

^ As this is a bodyweight exercise, you can not reduce the weight. If you can not do 10 sets of 10 reps with one minute break, do not reduce the rest every week. Instead, stay one minute until you can complete all 10 sets for 10 repetitions. Then the next week begins to reduce the rest period.

If you do not have access to kettlebells, you can use a dumbbell.

And do not rest between weapons. Change arms without resting until all three sets for both arms have been completed.

Week 1

Training 1 (Monday): Chest, back, abdomen

Exercise Weight Sets / Reps Rest
Bench press 50% 10RM 10/10 60s
Bench Press 10RM (From Test) 3 * / Failure 60s 60s
Dumbbell Tilt Press 10RM 3 / Failure [1960's
Cable Crossover 15RM 3 / Failure 1960's
50% 10RM 50% 10RM ] 10/10 60s
Pulldown with wide grip 10RM (from test) 3 * / Failure 1960s
Barbell Bentover Row 10RM 3 / Failure 1960s
Pulldown with straight arm 15RM 3 / Failure 1960s
reverse crunch body weight ^ 10/10 crunch body weight ^ 10/10 [19659036] 60s
Dead / Curl / Press [1 9659038] Light Dumbbells 10/10 1960s

[19659007]

Tuesday): Legs, Triceps, Calves

Exercise Weight Sets / Repeats Rest
Squat 50% 10RM 10 / 10 60s Squat 10 RM (from test) 3 * / Failure 60s
Leg Press 10RM 3 / Failure 60s
1515 [15659038] 3 / Failure 60s
Leg Diffraction 15RM 3 / Failure 1960s
Triceps Presses 50% 10RM [19659036] 10/10 60s
Triceps Pressdown 10RM (from test) 3 * / Failure 1960s
Lying Triceps Extension 15RM 3 / Failure [19659036] 60s
Standing r calf raise 50% 10RM 10/10 60s
Standing Calf Raise 10RM (from T est) 3 * / Failure 1960s [19659039] Seated Calf Raise 15RM 3 / Failure 1960s
Kettleball Swing 10/10 1960s

Workout 3 (Wednesdays): 64-404494] [19659079] Exercise

Weight Sets / Repeats Rest
Dumbbell Shoulder Press 50% 10RM 10/10 60s
10RM (From Test) 3 * / Failure 1960s
Side dumbbell movement of the dumbbell 10RM 3 / Failure 1960s
Rear dumbbell lift 15RM 3 / Failure 1960s [19659039] Dumbbell Shrug 50% 10RM 10/10 60s
Dumbbell Shrug 10RM (from test) 3 * / Failure ] 60s
Dumbbell Curl [1 9659036] 50% 10RM 10/10 [1 9659038] 60s
Dumbbell Curl 10RM (from test) 3 * / Failure 60s
Incline Dumbbell Curl 15RM 3s Fail 60s 60s Barbell Wrist Curl 50% 10RM 10/10 60s
Barbell Wrist Curl 10RM (from test) [60s Dumbbell Clean [19659038] 50% 10RM 10/10 60s

(Thursday): Chest, Back, Belly

Exercise Weight Sets / Repeats Rest
Bench Press 50% 10RM 10/10 50s 50s Bench Press 10RM (From Test ) 3 * / Failure 1960s
Reverse-grip tilt bench press 10RM 3 / Failure 60s
Incline Dumbbell Flye 15RM 3 / Failure 1960s
Pul ldown with wide grip 50% 10RM 10/10 1950s
Pulldown with wide grip 10RM (test) 3 * / Failure 1960s
Single Arm Dumbbell Bentover Series [19659038] 10RM 3 / Failure &
Reverse Grip Pulldown 15RM 3 / Failure 1960s
Reverse Crunch [19659036] 10/10 50s
Crunch Body weight ^ 10/10 1950s
Dead / Curl / Press Lightweight dumbbells 10/10 [19659036] 50s [1965938]

Training 5 (Friday): Legs, Triceps, Calves

Sets / Reps Rest
Squat 50% 10RM 10/10 50s
Squat 10RM (From Test) 3 * / Failure 60s
Dumbbell Lunge 10RM 3 / Failure 60s
Leg Extension 15RM 19659036] 3 / Fai Lure 1960s Years
Romanian deadlift 15RM 3 / Failure 60s
Triceps Squeeze 50% 10RM 10/10 Triceps Crutch 10RM (from the test ) 3 * / Failure 60s
Triceps Extension Cable 15RM 3 / Failure 1960s
50% 10RM 10/10 50s Years
Standing calf pose 10RM (from test) 3 * / Failure 1960s
Sitting calf raiser 15RM 3 / Failure 1960s
Kettleball Swing Lightweight Kettlebell # 10/10 50s

19659144]

Training 6 (Saturday): Shoulders, Falling, Biceps, Forearms

Exercise Weight Sets / reps dumbbell shoulder press
50% 10RM 10/10 50s
dumbbell shoulder press 10RM (from d em test) 3 * / Failure 1960s
Lifting one-arm cable laterally 10RM 3 / Failure & 19659041] Machine Delt Flye 15RM 3 / Failure 1960s
Dumbbell Shrug 50% 10RM 10/10 1950's
10RM (From Test) 3 * / Failure 1960's [19659039] Dumbbell Curl 50% 10RM 10/10 1950s
Dumbbell Curl 10RM (from test) 19659038] 3 * / Failure 60s
the back cable reel 15RM 3 / Failure &
Barbell Wrist Curl 50% 10RM 10/10 50s
Barbell Wrist Curl [19659036] 10RM (From Test) 3 * / Failure 60s
Dumbbell Cleansing 50% 10RM 10/10 ] 50s

We ek 2

Workout 1 (Monday): chest, back, abdomen

Exercise [19659032] Weight Sets / Reps Rest
Bench Press 50% 10RM 10/10 40s
Bench Press 10RM (from test) 3 * / Failure 60s
Dumbbell Tilt Press 10RM 3 / Failure 3s / 19659041] Cable Crossover 15RM 3 / Failure 1960s
Wide-pull pull-down 50% 10RM 10/10 40s
Pull-down wide grip
] 10RM (from test) 3 * Failure 60s
Barbell Bentover Row 10RM 3 / Failure 60s
straight arm 15RM ] 3 / Failure 60s
Reverse Crunch body weight ^ [19659036] 10/10 40s
Crunch Body Weight ^ 10/10 40s [19659041] Dead / Curl / Press Light Dumbbells 10/10 40s

[1 9659144]

T raining 2 (Tuesday): Legs, Triceps, Calves

Weight Weight Weight 19659095] Squat 50% 10RM 10/10 40s
Squat
19659036] 10RM (from test) 3 * / Failure 60s
10RM 3 / Failure 60s
Leg Straightener 15RM 3 / Failure 60s
Leg Curl 15RM 60s 60s [19659041] Triceps Pressdown 50% 10RM 10/10 40s
Triceps Pressdown 10RM (from test) 3 * / Failure 60s 60s
Lying Triceps Extension 15RM 3 / Failure 1960s
Standing calf raiser 50 40RM 10/10 1940s
Standing calf raiser 10RM (test) 3 * / Failure 1960s
Sitting calf raiser 15RM 3 / Failure [19659036] 60s
Kettleball Swing Lightweight Kettleball # 10/10 40s

[19659007]

Training 3 (Wednesday): Shoulders, Falling, Biceps, Forearms

Exercise Weight Sets / Reps
Barbell press
19659038] 50% 10RM 10/10 1940s
Dumbbell Shoulder Press 10RM (Test) 3 * / Failure 1960s
Dumbbell Lateral Raise [19659036] 10RM 3 / Failure 60s
Rear Dumbbell Dumbbell 15RM 3 / Failure 1960s
Dumbbell Shrug 50% 10RM 10 / 10 [19659038] 1940's
Dumbbell Shrug 10RM (from test) 3 * / Failure 1960's
Dumbbell 50% 10RM 10/10 40s Dum bbell Curl 10RM (from test) 3 * / Failure [196590] 38] 60s
Incline Dumbbell Curl 15RM 3 / Failure 1960s
Barbell Wrist Curl 50% 10RM 10/10 Barbell Wrist Curl 10RM (from test) 3 * / Failure 60s
Dumbbell Cleansing 50% 10RM [19659036] 10/10 40s

Training 4 (Thursday): chest, back, abdomen

Weight Weight 19659092] Rest
Bench press 50% 10RM 10 / 10 40s
Bench press 10RM (from test) 3 * / Failure 60s ] Incline Bench Press with Reverse Grip 10RM 3 / Failure [19659036] 60s
Incline Dumbbell Flye 15RM 3 / Failure 60s
Wide-Grip Pulldown
Wide-Grip Pulldown
50% 10RM 10 / 10 40e r years
pull-down wide grip 10RM (from tes t) 3 * / Failure 60s
single arm dumbbell bentover series 10RM 3 / Failure &
reverse grip pulldown 15RM 3 / Failure 60s
reverse crunch body weight ^ 10/10 40s
Crunch [Bodyweight^ 10/10 40s ] Dead / Curl / Press Light Dumbbells 10/10 1940s

] Training 5 (Friday): Legs, Triceps, Calves

Exercise Weight Sets / Repeats Calm
Squat 50% 10RM 10/10 [19659036] 40s
Squat 10RM (from test) 3 * / Failure 60s
Dumbbell Lung 10RM 3 / Failure 1960s [19659039] Leg Extension 15RM 3 / Failure 1960s
Romanian Deadlift 15RM 3 / Failure 1960s
Triceps Pressdown 50% 10RM 19659036] 10/10 40s
Triceps Pressdown 10RM (from test) 3 * / Failure 60s
Cable Triceps Extension 15RM 3 / Failure [1960s
Standing calf raiser 50% 10RM 10/10 1940s
10RM (from test) 3 * / Failure 1960s
Sitzk lberhöhung 15RM 3 / Failure 60s
Kettle ball Swing 10/10 40s

Training 19 (69659153]). Forearms

Exercise Weight Sets / Reps Rest
Dumbbell Shoulder Press 50% 10RM 10/10 40s
Dumbbell Shoulder Press 10RM (from test ) 3 * / Failure [19659038] 1960s
one-arm cable side lifting 10RM 3 / Failure and
Rear Belt Flye 15RM 3 / Failure 60/19659041] Dumbbell Shrug 50% 10RM 10/10 1940s
Dumbbell Shrug 10RM (from test) 3 * / Failure [196590361960s 60s 50% 10RM 10/10 1940s
Dumbbell Curl 10RM (from test) 3 * / Failure 60s Years
Rear-end cable bend ] 15RM 3 / Failure &
Barbell Wrist Curl 50% 10RM 10/10 40s [19659039] Barbell Wris T Curl 10RM (From Test) ] 3 * / Failure 1960s
Dumbbell Clean 50% 10RM 10/10 1940s
[19659627]

]

Week 3

Training 1 (Monday): chest, back, abdomen

exercise weight [1965] 9034] Sets / Reps rest
bench press 50% 10RM 10/10 40s
Bench Press 10RM (From Test) 3 * / Failure 1960's
Dumbbell Incline Press 10RM 3 / Failure 60s
Cable Crossover 15RM 3 / Failure 60s Wide-Grip 50% 10RM 10/10 1940s
Wide-grip pull-down 10RM (from test) 3 * / Failure 1960s
Barbell Bentover Row ] 10RM 3 / Failure 1960s [19659039] pull-down with straight arm 15RM 3 / Failure 60s
Reverse Crunch 10/10 1940s
Crunch Body weight ^ 10 / 10 40e years
Dead / Curl / Press Light Dumbbells 10/10

Training 2 (T Tuesday): legs, triceps, calves

EXERCISE WEIGHT SETS / REPS REST
Squat 50% 10 RM 10/10 30 sec. [19659041] Squat 10 RM (from test) 3 * to failure 60 sec.
Leg Press 12 RM 3 until failure 60 sec. 19659041] Legstrider 20 RM 3 until failure 60 sec.
Leg Curl 20 RM 3 until failure 60 sec.
Triceps Pressdown 50% 10RM 10/10 30 sec.
Triceps Pressdown 10 RM (from test) 3 * / until failure 60 sec.
Lying triceps extension 20 RM 3 / to failure 60 sec.
Standing calf Raise 50% 10 RM 10/10 30 Sec.
Standing Calf Raise 10 RM (from test) 3 * / to the log ern 60 sec.
Seated calf raiser 20 RM 3 / to fail 6 0 sec.
Kettlebell Swing lightweight kettlebell # 10/10 [19659036] 30 sec.

Training 3 (Wednesday): Shoulders, Falling, Biceps, Forearms

EXERCISE WEIGHT SETS / REPS Dumbbell Shoulder Press 50% 10 RM 10 / 10 20 sec.
Dumbbell Shoulder Press 10 RM (from test) 3 * / until failure 60 sec.
Dumbbell Side Lift 12 RM 3 / to failure 60 sec.
Dumbbell Rear Delt Raise 20 RM 3 / to fail 60 sec.
Dumbbell Shrug 50% 10 RM (from test 10/10 30 sec.
Dumbbell Shrug 10 RM (from test) 3 * / until failure 60 sec.
Dumbbell Curl 50% 10 RM 10/10 30 sec.
Dumbbell Curl 10 RM (from test) 3 / to failure 60 sec. Inclination dumbbell curl 20 RM 3 / to failure [19659036] 60 sec.
Barbell Wrist Curl 50% 10 RM 10/10 30 sec.
Barbell Wrist Curl 10 RM (from test) 3 * / until failure 60 sec.
Dumbbell cleaners 50% 10 RM 10/10 30 sec.

Training 4 (Thursday): Chest, back, abdomen [19659675] Exercise

WEIGHT SETS / REPS REST
Bench press 50% 10 RM 10/10 30 sec.
Bench press 10 RM (from 3 * / until failure 60 sec.
Reverse grip incline press 12 RM [19659038] 3 / to fail 60 sec.
Incline barbell Flye 20 RM 3 / to failure 60 sec.
Wide-grip pulldown [19659036] 50% 10 RM 10/10 30 sec.
Pulldown with wide grip 10 RM (from test) 3 * / until failure 30 sec. [19659039] One arm bent over the row 12 RM 3 / to failure 60 sec
reverse grip pulldown 20 RM 3 / to failure 60 sec [19659039] Reverse Crunch body weight ^ 10/10 30 seconds
Crunch body weight ^ 10/10 30 seconds [1 9659041] Dead / Curl / Press [19659036] Dumbbells 10/10 30 sec.

Workout 5 (Friday): legs, triceps, calves

TRAINING WEIGHT SETS / REPS REST
Squat 50% 10 RM 10/10 30 sec.
Squat 10 RM (from the test) 3 * / until the failure 60 sec. [19659039] Dumbbell lung 12 RM 3 / to failure 60 p ek.
Legstrider 20 RM 3 to failure 60 sec.
Romanian deadlift 20 RM 3 to failure ] 30 sec.
Triceps -Pressdown 50% 10 RM 10/10 60 sec.
Triceps Pressdown 10 RM (from test) 3 * / to failure 60 sec.
Cable Overhead Tri-Ext 20 RM 3 / To Fail 60 Sec.
Standing Calf Posture 50% 10 RM 10/10 30 Sec.
Standing Calf Raise 10 RM (from test) 3 * / until failure 60 sec.
Sitting Calf Raise 20 RM 3 / zum Scheitern 30 Sek.
Kettlebell Swing leichte Kettlebell # 1065 10 Sek. [19650038] 20 Sek. [19650038]

Training 6 (Samstag): Schultern, Fallen, Bizeps, Unterarme

ÜBUNG GEWICHT SETS / REPS REST [19659035]Hantelschulterpresse 50% 10 RM 10/10 30 Sek.
Dumbbell Shoulder Press 10 RM (aus Test) 3 * / bis zum Versagen 60 Sek.
Einarm-Kabelseitenhub 12 RM 3 / zum Scheitern 60 Sek.
Maschinerie-Hintertürfliege 20 RM 3 / zum Scheitern 60 Sek.
Dumbbell Shrug 50% 10 RM 10/10 30 Sek.
Dumbbell Shrug 10 RM (aus Test) 3 * / bis zum Versagen 60 Sek.
Dumbbell Curl 50% 10 RM 10/10 30 Sek.
Dumbbell Curl 10 RM (vom Test) 3 / bis zum Scheitern 60 Sek.
Back Cable Curl 20RM 3 / to failure 60 Sek.
Barbell Wrist Curl 50% 10 RM 10/10 30 Sek.
Barbell Wrist Curl 10 RM (aus dem Test) 3 * / bis zum S cheitern 60 Sek.
Dumbbell Cleans 50% 10 RM 10/10 20 Sek.

Woche 4

Training 1 (Montag): Brust, Rücken, Bauchmuskeln

ÜBUNG GEWICHT SETS / REPS REST
Bankdrücken HIIT 100s 50% 10 RM 10/10 20 Sek.
Bankdrücken 10 RM (vom Test) 3 * / bis zum Versagen 60 Sek.
Dumbbell Incline Press 12 RM 3 / Ausfall 60 Sekunden
Cable Crossover 20 RM 3 / Ausfall 60 Sekunden
Pulldown mit weitem Griff 50% 10 RM 10/10 20 Sek.
Pulldown mit weitem Griff 10 RM (vom Test) 3 * / bis zum Versagen 60 Sek.
Barbell Bent- Over Row 12 RM 3 / zum Scheitern 60 Sek.
Straight-Arm-Pulldown 20 RM 3 / zum Scheitern [19659036]60 Sek.
Reverse Crunch Körpergewicht ^ 1065 20 Sek.
Crunch Körpergewicht ^ 10/10 20 sec.
Dead / Curl / Press leichte Hanteln 10/10 20 Sek.

 

Workout 2 (Tuesday): Legs, Triceps, Calves

EXERCISE WEIGHT SETS/REPS REST
Squat 50% 10 RM 10/10   20 sec.
Squat 10 RM (from test) 3*/to failure 60 sec.
Leg Press  12 RM 3/to failure 60 sec.
Leg Extension 20 RM 3/to failure 60 sec.
Leg Curl 20 RM 3/to failure 60 sec.
Triceps Pressdown 50% 10RM   10/10 20 sec.
Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.
Lying Triceps Extension 20 RM 3/ to failure 60 sec.
Standing Calf Raise    50% 10 RM 10/10   20 sec.
Standing Calf Raise    10 RM (from test) 3*/to failure   60 sec.
Seated Calf Raise 20 R M 3/to failure 60 sec.
Kettlebell Swing  light kettlebell#  10/10 20 sec.

Workout 3 (Wednesday): Shoulders, Traps, Biceps, Forearms

EXERCISE WEIGHT SETS/REPS REST
Dumbbell Shoulder Press 50% 10 RM 10/10   20 sec.
Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.
Dumbbell lateral Raise 12 RM 3/to failure 60 sec.
Dumbbell Rear Delt Raise 20 RM 3/to failure 60 sec.
Dumbbell Shrug 10 RM (from test) 10/10 60 sec.
Dumbbell Curl [19659985]50% 10 RM 10/10 30 sec.
Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.
Incline Dumbbell Curl 20 RM 3/to failure 60 sec.
Barbell Wrist Curl 50% 10 RM 10/10   30 sec.
Barbell Wrist Curl   10 RM (from test) 3*/to failure[19659038]60 sec.

Dumbbell Cleans

50% 10 RM  10/10 30 sec.

 

Workout 4 (Thursday): Chest, Back, Abs

EXERCISE WEIGHT SETS/REPS REST
Bench Press 50% 10 RM 10/10   30 sec.
Bench Press 10 RM (from test) 3*/to failure 60 sec.
Reverse Grip Incline Press    12 RM 3/to failure 60 sec.
Incline Dumbbell Flye 20 RM 3/to failure 60 sec.
Wide-Grip Pulldown 50% 10 RM 10/10 20 sec.
Wide-Grip Pulldown   10 RM (from test)   3*/to failure 30 sec.
One Arm Bent Over Row   12 RM 3/to failure 30 sec.
Reverse Grip Pulldown  20 RM 3/to failure 60 sec.
Reverse Crunch     body weight^   10/10   20 sec.
Crunch     body weight^  10/10  20 sec.
Dead/Curl/Press     light dumbbells   10/10 20 sec.

 

Workout 5 (Friday): Legs, Triceps, Calves

EXERCISE WEIGHT SETS/REPS REST
Squat 50% 10 RM 10/10   20 sec.
Squat 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Lunge   12 RM 3/to failure 60 sec.
Leg Extension  20 RM 3/to failure 60 sec.
Romanian Deadlift 20 RM 3/to failure 60 sec.
Triceps Pressdown   50% 10 RM  10/10 20 sec.
Triceps Pressdown  10 RM (from test) 3*/to failure 60 sec.
Cable Overhead Tri-Ext 20 RM 3/to failure 60 sec.
Standing Calf Raise   50% 10 RM 10/10   20 sec.
Standing Calf Raise      10 RM (from test) 3*/to failure 60 sec.
Seated Calf Raise       20 RM 3/to failure 30 sec.

 

Workout 6 (Saturday): Shoulders, Traps, Biceps, Forearms

EXERCISE WEIGHT SETS/REPS REST
Dumbbell Shoulder Press 50% 10 RM 10/10   20 sec.
Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.
One-Arm Cable Lateral Raise 12 RM 3/to failure 60 sec.
Machine Rear Delt Flye 20 RM 3/to failure 60 sec.
Dumbbell Shrug 50% 10 RM 10/10 20 sec.
Dumbbell Shrug 10 RM (from test)  3*/to failure 60 sec.
Dumbbell Curl 50% 10 RM 10/10 20 sec.
Dumbbell Curl 10 RM (from test)  3/to failure 60 sec.
Behind-the-Back Cable Curl   20RM 3/to failure  60 sec.
Barbell Wrist Curl 50% 10 RM 10/10   30 sec.
Barbell Wrist Curl 10 RM (from test) 3*/to failure

60 sec.

Week 5

Workout 1 (Monday): Chest, Back, Abs  

EXERCISE WEIGHT SETS/REPS REST
Bench Press  50% 10 RM 10/10   10 sec.
Bench Press 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Incline Press    15 RM 3/to failure 60 sec.
Cable Crossover   30 RM 3/to failure 60 sec.
Wide-Grip Pulldown 50% 10 RM 10/10 10 sec.
Wide-Grip Pulldown   10 RM (from test)   3*/to failure 60 sec.
Barbell Bent-Over Row   15 RM 3/to failure 60 sec.
Straight-Arm Pulldown  30 RM 3/to failure 60 sec.
Reverse Crunch     body weight^   10/10   10 sec.
Crunch     body weight^  10/10  10 sec.[19659041]Dead/Curl/Press     light dumbbells   10/10 10 sec.

Workout 2 (Tuesday): Legs, Triceps, Calves

EXERCISE WEIGHT SETS/REPS REST
Squat 50% 10 RM 10/10   10 sec.
Squat 10 RM (from test) 3*/to failure 60 sec.
Leg Press  15 RM 3/to failure 60 sec.
Leg Extension 30 RM 3/to failure 60 sec.
Leg Curl 30 RM 3/to failure 60 sec.
Triceps Pressdown 50% 10RM   10/10 10 sec.
Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.
Lying Triceps Extension 30 RM 3/to failure 60 sec.
Standing Calf Raise    50% 10 RM 10/10   10 sec.
Standing Calf Raise    10 RM (from test) 3*/to failure   60 sec.
Seated Calf Raise 30 RM 3 /to failure 60 sec.
Kettlebell Swing  light kettlebell#  10/10 10 sec.

 

Workout 3 (Wednesday): Shoulders, Traps, Biceps, Forearms

EXERCISE WEIGHT SETS/REPS REST
Dumbbell Shoulder Press 50% 10 RM 10/10   10 sec.
Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.
Dumbbell lateral Raise 15 RM 3/to failure 60 sec.
Dumbbell Rear Delt Raise 30 RM 3/to failure 60 sec.
Dumbbell Shrug 50% 10 RM (from test) 10/10 10 sec.
Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Curl  50% 10 RM 10/10 10 sec.
Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.
Incline Dumbbell Curl 30 RM 3/to failure 60 sec.
Barbell Wrist Curl 50% 10 RM 10/10   10 sec.
Barbell Wrist Curl   10 RM (from test) 3*/to failure 60 sec.
Dumbbell Cleans 50% 10 RM  10/10 10 sec.

 

Workout 4 (Thursday): Chest, Back, Abs

EXERCISE WEIGHT SETS/REPS REST
Bench Press 50% 10 RM 10/10   10 sec.
Bench Press 10 RM (from test) 3*/to failure 60 sec.
Reverse Grip Incline Press    15 RM 3/to failure 60 sec.
Incline Dumbbell Flye 50 RM 3/to failure 60 sec.
Wide-Grip Pulldown 50% 10 RM 10/10 10 sec.
Wide-Grip Pulldown   10 RM (from test)   3*/to failure 30 sec.
One Arm Bent Over Row   15 RM 3/to failure 30 sec.
Reverse Grip Pulldown  30 RM 3/to failure 60 sec.
Reverse Crunch     body weight^   10/10   10 sec.
Crunch     body weight^  10/10  10 sec.[1 9659041]Dead/Curl/Press     light dumbbells   10/10 10 sec.

Workout 5 (Friday): Legs, Triceps, Calves

EXERCISE WEIGHT SETS/REPS REST
Squat 50% 10 RM 10/10   10 sec.
Squat 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Lunge   15 RM 3/to failure 60 sec.
Leg Extension  30 RM 3/to failure 60 sec.
Romanian Deadlift 30 RM 3/to failure 60 sec.
Triceps Pressdown   50% 10 RM  10/10 10 sec.
Triceps Pressdown  10 RM (from test) 3*/to failure 60 sec.
Cable Overhead Tri-Ext 30 RM 3/to failure 60 sec.
Standing Calf Raise   50% 10 RM 10/10   10 sec.
Standing Calf Raise      10 RM (from test) 3*/to failure 60 sec.
Seated Calf Raise       30 RM 3/to failure 30 sec.
Kettlebell Swing   light kettlebell# 10/10 10 sec.

Workout 6 (Saturday): Shoulders, Traps, Biceps, Forearms

EXERCISE WEIGHT SETS/REPS REST
Dumbbell Shoulder Press 50% 10 RM 10/10   20 sec.
Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.
One-Arm Cable Lateral Raise 15 RM 3/to failure 60 sec.
Machine Rear Delt Flye 30 RM 3/to failure 60 sec.
Dumbbell Shrug 50% 10 RM 10/10 10 sec.
Dumbbell Shrug 10 RM (from test)  3*/to failure 60 sec.
Dumbbell Curl 50% 10 RM 10/10 20 sec.
Dumbbell Curl 10 RM (from test)  3/to failure 60 sec.
Behind-the-Back Cable Curl   30RM 3/to failure  60 sec.
Barbell Wrist Curl 50% 10 RM 10/10   20 sec.
Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Cleans   50% 10 RM 10/10 20 sec.

Week 6

Workout 1 (Monday): Chest, Back, Abs  

EXERCISE WEIGHT SETS/REPS REST
Bench Press  50% 10 RM 10/10   0 sec.
Bench Press 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Incline Press    15 RM 3/to failure 60 sec.
Cable Crossover   30 RM 3/to failure 60 sec.
Wide-Grip Pulldown 50% 10 RM 10/10 0 sec.
Wide-Grip Pulldown   10 RM (from test)   3*/to failure 60 sec.
Barbell Bent-Over Row   15 RM 3/to failure 60 sec.
Straight-Arm Pulldown  30 RM 3/to failure 60 sec.
Reverse Crunch     body weight^   10/10   0 sec.
Crunch     body weight^  10/10  0 sec.[19659041]Dead/Curl/Press     light dumbbells   10/10 0 sec.

Workout 2 (Tuesday): Legs, Triceps, Calves

EXERCISE WEIGHT SETS/REPS REST
Squat 50% 10 RM 10/10   0 sec.
Squat 10 RM (from test) 3*/to failure 60 sec.
Leg Press  15 RM 3/to failure 60 sec.
Leg Extension 30 RM 3/to failure 60 sec.
Leg Curl 30 RM 3/to failure 60 sec.
Triceps Pressdown 50% 10RM   10/10 0 sec.
Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.
Lying Triceps Extension 30 RM 3/to failure 60 sec.
Standing Calf Raise    50% 10 RM 10/10   0 sec.
Standing Calf Raise    10 RM (from test) 3*/to failure   60 sec.
Seated Calf Raise 30 RM 3/to failure 60 sec.
Kettlebell Swing  light kettlebell#  10/10 0 sec.

Workout 3 (Wednesday): Shoulders, Traps, Biceps, Forearms

EXERCISE WEIGHT SETS/REPS REST
Dumbbell Shoulder Press 50% 10 RM 10/10   0 sec.
Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.
Dumbbell lateral Raise 15 RM 3/to failure 60 sec.
Dumbbell Rear Delt Raise 30 RM 3/to failure 60 sec.
Dumbbell Shrug 50% 10 RM (from test) 10/10 0 sec.
Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Curl  50% 10 RM 10/10 0 sec.
Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.
Incline Dumbbell Curl 30 RM 3/to failure 60 sec.
Barbell Wrist Curl 50% 10 RM 10/10   0 sec .
Barbell Wrist Curl   10 RM (from test) 3*/to failure 60 sec.
Dumbbell Cleans 50% 10 RM  10/10 0 sec.

Workout 4 (Thursday): Chest, Back, Abs

EXERCISE WEIGHT SETS/REPS REST
Bench Press 50% 10 RM 10/10   0 sec.
Bench Press 10 RM (from test) 3*/to failure 60 sec.
Reverse Grip Incline Press    15 RM 3/to failure 60 sec.
Incline Dumbbell Flye 30 RM 3/to failure 60 sec.
Wide-Grip Pulldown 50% 10 RM 10/10 0 sec.
Wide-Grip Pulldown   10 RM (from test)   3*/to failure 30 sec.
One Arm Bent Over Row   15 RM 3/to failure 30 sec.
Reverse Grip Pulldown  30 RM 3/to failure 60 sec.
Reverse Crunch     body weight^   10/10   0 sec.
Crunch     body weight^  10/10  0 sec.
Dead/Cur l/Press     light dumbbells   10/10 0 sec.

Workout 5 (Friday): Legs, Triceps, Calves

EXERCISE WEIGHT SETS/REPS REST
Squat 50% 10 RM 10/10   0 sec.
Squat 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Lunge   15 RM 3/to failure 60 sec.
Leg Extension  30 RM 3/to failure 60 sec.
Romanian Deadlift 30 RM 3/to failure 60 sec.
Triceps Pressdown   50% 10 RM  10/10 0 sec.
Triceps Pressdown  10 RM (from test) 3*/to failure 60 sec.
Cable Overhead Tri-Ext 30 RM 3/to failure 60 sec.
Standing Calf Raise   50% 10 RM 10/10   0 sec.
Standing Calf Raise      10 RM (from test) 3*/to failure 60 sec.
Seated Calf Raise      [19659038]30 RM 3/to failure 30 sec.
Kettlebell Swing   light kettlebell# 10/10 0 sec.

Workout 6 (Saturday): Shoulders, Traps, Biceps, Forearms

EXERCISE WEIGHT SETS/REPS REST
Dumbbell Shoulder Press 50% 10 RM 10/10   0 sec.
Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.
One-Arm Cable Lateral Raise 15 RM 3/to failure 0 sec.
Machine Rear Delt Flye 30 RM 3/to failure 60 sec.
Dumbbell Shrug 50% 10 RM 10/10 0 sec.
Dumbbell Shrug 10 RM (from test)  3*/to failure 60 sec.
Dumbbell Curl 50% 10 RM 10/10 0 sec.
Dumbbell Curl 10 RM (from test)  3/to failure 60 sec.
Behind-the-Back Cable Curl   30RM 3/to failure  60 sec.
Barbell Wrist Curl 50% 10 RM 10/10   0 se c.
Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.
Dumbbell Cleans   50% 10 RM 10/10 0 sec.

*/

No

Source link