Mike's High Intensity Training Program
2-Day a week Full-Body H.I.T. Program for Size & Strength
10 Weeks "ON" then 2 Weeks "OFF"
1 Heavy set to failure. The reps are slow and controlled. 3 second positive, followed by a 1 second pause, followed by a 4 second negitive. Repeat. Remember to do 2 to 3 sets warm up prior to each failure set.
Monday
Barbell Bench Press 1 set of 6-8
Barbell Squat 1 x 10-12
Seated or T-Bar Row 1 x 6-8
Machine Calf Raise 1 x 12-15
Thursday
Barbell Shoulder Press 1 x 6-8
Barbell Dead Lift 1 x 10-12
Lat Pulldown Machine 1 x 6-8
Roman Chair Leg Lifts 3 x 20-30
A good diet and plenty of sleep, especially during your off days is required.
- Routine submitted by Mike N
*Editors note*
High intensity training (H.I.T) is a very advanced training technique and should not be used by beginners. Be sure to do 2 to 3 warm up sets prior to going for your all out effort on the last set. NEVER attempt an all out effort on your very first set without 2 or 3 sets prior warm up.
For illustrations and descriptions of the weight training exercises,
please go to the following page:
Weight lifting exercises
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