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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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