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