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                          H.I.T. Routine - 2
The first two sets are warm-up sets. For the final set, choose a weight that allows you to reach failure while maintaining controlled form. Use the lower end of the rep range as your target, and select a weight that makes it difficult to complete that final set without breaking form.

On days between weightlifting sessions, you can include abdominal work and/or cardio. However, you should still schedule at least one—preferably two—full rest days each week to allow your body to recover and rebuild.

Day1

Pec Deck or Dumbbell Flys 3 sets 6-10 reps

Incline Smith Machine or Barbell Press 3 sets 6-10 reps

Palms up Pulldowns 3 sets 6-10 reps

Barbell Bent over Rows 3 sets 8-12 reps

Day 3

Leg Extensions 3 sets 10-15 reps

Barbell Squats or Leg Press 3 sets 8-15 reps

Lying Legs Curls 3 sets 8-12 reps

Standing Calf Raises 3 sets 12-20 reps

Day 5

Dumbbell Shoulder Press, or Smith Machine Press 3 sets 6-10 reps

Dumbbell Lateral Raises 3 sets 8-12 reps

(Superset)
Barbell Curls
Triceps Dips or Close grip Bench Press 
3 sets 6-10reps

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