6-Week Full-Body HIIT Workout - Muscle & Fitness

6-Week Full-Body HIIT Workout | Muscle & Fitness
http://www.muscleandfitness.com/workouts/workout-routines/hiit-6...
WORKOUT ROUTINES
HIIT 100S: CARVE UP YOUR PHYSIQUE IN 6 WEEKS

Get a fat-burning blitz with M&Fs hardcore, get-lean training program.
BY M&F EDITORS |
muscle_fitness
DURATION
EQUIPMENT
6 WEEKS
If we had a dollar for every well-intentioned person whos centered his or her fat-burning eorts around low- to moderate-intensity cardio
sessions, we could make Fort Knox our summer retreat. This Im trying to lose weight, so Im just doing cardio attitude has become
epidemic, aspeople waste countless hours on ellipticals, tread-mills, and stationary bikes, with very little to show for it. The results theyre
after, of course, are wash-board abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable
volumes.
Enter Hiit 100s, M&Fs most ecient program to date for whittling away
CAVEMAN TRAINING: 3 HARDCORE WORKOUT ROUTINES
stubborn body fat in a short period of time. Stick to the following

workouts for a full six weeks while keeping your diet clean, and that
shredded body you could never achieve through endless cardio sessions
GET 25% STRONGER IN 12 WEEKS
will be yours very soon.
GREATEST HIITS
Youre probably familiar with high-intensity interval training (HIIT). When it
THREE 15-MINUTE MUSCLE-BUILDING WORKOUTS
comes to cardio, HIIT is definitely the best way to strip o body fat, to the
extent that theres literally no reason to hop on a treadmill and run at a
steady pace for 30 or more minutes unless youre an endurance athlete.
And if youre reading this magazine, chances are you dont desire the physique of a marathoner.
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For those of you who arent familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate)
followed by low intensity (walking at a moderate pace) or complete rest. This is in sharp contrast to the typical steady-state cardio most
people do at a moderate intensity, such as walking on a treadmill at 6070% of their max heart rate. HIIT was originally de- veloped by track
coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in
scientific studies (see HIIT Findings). A lot of these studies found that subjects performing HIIT burned significantly more body fatand in
less timethan those who did steady-state cardio programs.
The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOCexcess post-exercise oxygen
consumption) thats maintained after the workout is over. In other words, you burn more calories and more body fat while youre sitting
around doing nothing. In addition to this increase in resting metabolism, HIIT is eective at enhancing the mechanisms in muscle cells that
promote fat burning and blunt fat storage.
VOLUME 100
When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. After all, weight
training itself is a form of HIITyou do a set with all-out eort, rest, then do another set, rest, and repeat. Resting two to three minutes
between sets, however, is too long for a training session to be considered an eective form of HIIT. But all you have to do is shorten rest
periods and youre doing a kind of HIIT that burns fat.
For this HIIT 100s program, Ive combined HIIT not only with weights but also with two very popular, intense, and eective weight- training
techniques: German volume training (GVT) and Hundreds training. With GVT, aka 10x10, you do 10 sets of 10 reps on a given exercise.
Hundreds, as the name implies, involves doing 100-rep sets.
With Hundreds, youll do 10 sets of 10 reps for one exercise per muscle group. Sounds the same as GVT, right? Not exactly. HIIT is
incorporated via the rest periods between those 10 sets. Youll start with just 60 seconds between sets at the beginning of the program and
progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. The two forms
of training are technically dierent, but late in the HIIT 100s program, when youre resting only 10 or 20 seconds between sets of 10, theres
little to distinguish them as far as the toll they take on your body.
METHOD TO THE MADNESS

The following workouts are simple to follow, just not very easy to do. For each major muscle group, after following the HIIT 100s protocol on
your first exercise, youll do three more sets to failure of the same exercise using your 10-rep max (10RM). Of course, after doing 10 sets of
10 reps, youll no longer be able to complete 10 full reps with your 10RM weightprobably more like 57 reps. On the third set, youll do a
dropset with the same weight you used for HIIT 100s (50% of your 10RM) and do as many reps as possible. Three sets of one or two more
exercises and youll be done with that muscle group for the day. Rest between all sets following the HIIT 100s exercise is limited to one
minute to maximize fat burning.
Youll follow the muscle groupspecific weight training with one last dose of HIIT 100s using a full-body exercise such as barbell or
dumbbell cleans; kettlebell swings; barbell or dumbbell deadlifts; barbell, dumbbell, or kettlebell snatches; or my own unique lift known as
the dead/curl/press.
On HIIT 100s sets during Weeks 13, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as
possible. This will help build more muscle power and strength, despite using such light weight. On Sets 46, keep the movement slow and
controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. This helps establish a strong
mind-muscle connection, which is critical for muscle size, shape, and separation. During Weeks 46, when rest periods are down to 20
seconds or less, your goal is to simply complete the 100 reps. Dont worry about rep speed or control; justget the reps done with the best
form possible while your muscles are on fire.
GET STARTED
On HIIT 100s exercises, select a weight thats equal to 50% of what you could nor- mally do for 10 reps. Dont worry about going too heavy.
If you cant complete all 10 reps before the eighth set, drop the weight by 510 pounds. If you cant complete 10 reps during or after the
eighth set, finish all 10 sets doing as many reps as possible for each. The next time you train that muscle group, decrease the starting
weight by 510 pounds.
If any of the HIIT 100s exercises are new to you, youll need to spend some time figur- ing out how much weight you can do for 10 reps.
The week before you start the HIIT 100s program, work these exercises into your training to get a gauge on appropriate weights. When
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estimating your 10RM, be sure to do the HIIT exercise first for that muscle group. For example, if you dont know what your 10RM is on the
bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows youto complete exactly 10 reps, then
follow with your typical chest routine.
HUNDREDS OF BENEFITS
While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Even though the weights you use will
need to be light, your muscles will still get the signal to grow. HIIT 100s make a very light weight brutally dicult to move. This pushes
muscle fatigue to new levels, which stimulates the release of muscle- building hormones.
Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your
conditioninga big advantageif you play sports. Even if youre not an athlete, this benefit will ring loud and clear in your workouts. When
you go back to your regular regimen, where youre resting a couple of minutes between sets, your muscle recovery will be quicker, thus
allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus.
GET THE HIIT 100S DIET >>
KEY:
* On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s and doing as many reps as possible to
failure.
^ Because this is a body-weight exercise, you cant reduce the weight. If you cant do 10 sets of 10 reps with one minute of rest, dont
reduce the rest each week. Instead, stick to one minute until youre able to do all 10 sets for 10 reps. Then, the next week start reducing the
rest period.
# If you dont have access to kettlebells, you can use a dumbbell.
& And do not rest between arms. Alternate arms without resting until all three sets for both arms are completed.
WEEK 1
WORKOUT 1 (MONDAY): CHEST, BACK, ABS
Exercise
Weight
Sets/Reps
Rest
Bench Press
50% 10RM
10/10
60s
Bench Press
10RM (From Test)
3* / Failure
60s
Dumbbell Incline Press
10RM
3 / Failure
60s
Cable Crossover
15RM
3 / Failure
60s
Wide-Grip Pulldown
50% 10RM
10/10
60s
Wide-Grip Pulldown
10RM (From Test)
3* / Failure
60s
Barbell Bentover Row
10RM
3 / Failure
60s
Straight-Arm Pulldown
15RM
3 / Failure
60s
Reverse Crunch
Body weight^
10/10
60s
Crunch
Body weight^
10/10
60s
Dead/Curl/Press
Light dumbbells
10/10
60s
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES
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EXERCISE
WEIGHT
SETS/REPS
REST
Squat
50% 10RM
10/10
60s
Squat
10RM (From Test)
3* / Failure
60s
Leg Press
10RM
3 / Failure
60s
Leg Extension
15RM
3 / Failure
60s
Leg Curl
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
60s
Triceps Pressdown
10RM (From Test)
3* / Failure
60s
Lying Triceps Extension
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
60s
Standing Calf Raise
10RM (From Test)
3* / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettleball#
10/10
60s
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE
WEIGHT
SETS/REPS
REST
Dumbbell Shoulder Press
50% 10RM
10/10
60s
10RM (From Test)
3* / Failure
60s
Dumbbell Lateral Raise
10RM
3 / Failure
60s
Dumbbell Rear-Delt Raise
15RM
3 / Failure
60s
Dumbbell Shrug
50% 10RM
10/10
60s
Dumbbell Shrug
10RM (From Test)
3* / Failure
60s
Dumbbell Curl
50% 10RM
10/10
60s
Dumbbell Curl
10RM (From Test)
3* / Failure
60s
Incline Dumbbell Curl
15RM
3 / Failure
60s
Barbell Wrist Curl
50% 10RM
10/10
60s
Barbell Wrist Curl
10RM (From Test)
3* / Failure
60s
Dumbbell Clean
50% 10RM
10/10
60s
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS

EXERCISE
WEIGHT
SETS/REPS
REST
Bench Press
50% 10RM
10/10
50s
Bench Press
10RM (From Test)
3* / Failure
60s
Reverse-Grip Incline Bench Press
10RM
3 / Failure
60s
Incline Dumbbell Flye
15RM
3 / Failure
60s
Wide-Grip Pulldown
50% 10RM
10/10
50s
Wide-Grip Pulldown
10RM (From Test)
3* / Failure
60s
One-arm Dumbbell Bentover Row
10RM
3 / Failure
&
Reverse-Grip Pulldown
15RM
3 / Failure
60s
Reverse Crunch
Body weight^
10/10
50s
Crunch
Body weight^
10/10
50s
Dead/Curl/Press
Light dumbbells
10/10
50s
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WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES

EXERCISE
WEIGHT
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
3 / Failure
60s
Romanian Deadlift
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
50s
Triceps Pressdown
10RM (From Test)
3* / Failure
60s
Cable Overhead Triceps Extension
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
50s
Standing Calf Raise
10RM (From Test)
3* / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettlebell #
10/10
50s
WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10RM
10/10
50s
10RM (From Test)
3* / Failure
60s
One-arm Cable Lateral Raise
10RM
3 / Failure
&
Machine Rear-Delt Flye
15RM
3 / Failure
60s
Dumbbell Shrug
50% 10RM
10/10
50s
Dumbbell Shrug
10RM (From Test)
3* / Failure
60s
Dumbbell Curl
50% 10RM
10/10
50s
Dumbbell Curl
10RM (From Test)
3* / Failure
60s
Behind-the-Back Cable Curl
15RM
3 / Failure
&
Barbell Wrist Curl
50% 10RM
10/10
50s
Barbell Wrist Curl
10RM (From Test)
3* / Failure
60s
Dumbbell Clean
50% 10RM
10/10
50s
WEEK 2
Exercise
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Weight
Sets/Reps
Rest
Bench Press
50% 10RM
10/10
40s
Bench Press
10RM (From Test)
3* / Failure
60s
10RM
3 / Failure
60s
Cable Crossover
15RM
3 / Failure
60s
Wide-Grip Pulldown
50% 10RM
10/10
40s
Wide-Grip Pulldown
10RM (From Test)
3* / Failure
60s
10RM
3 / Failure
60s
15RM
3 / Failure
60s
Reverse Crunch
Body weight^
10/10
40s
Crunch
Body weight^
10/10
40s
Dead/Curl/Press
Light dumbbells
10/10
40s
17-11-16 21:30

EXERCISE
WEIGHT
SETS/REPS
REST
Squat
50% 10RM
10/10
40s
Squat
10RM (From Test)
3* / Failure
60s
Leg Press
10RM
3 / Failure
60s
Leg Extension
15RM
3 / Failure
60s
Leg Curl
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
40s
Triceps Pressdown
10RM (From Test)
3* / Failure
60s
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
40s
Standing Calf Raise
10RM (From Test)
3* / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettleball#
10/10
40s

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10RM
10/10
40s
10RM (From Test)
3* / Failure
60s
Dumbbell Lateral Raise
10RM
3 / Failure
60s
Dumbbell Rear-Delt Raise
15RM
3 / Failure
60s
Dumbbell Shrug
50% 10RM
10/10
40s
Dumbbell Shrug
10RM (From Test)
3* / Failure
60s
Dumbbell Curl
50% 10RM
10/10
40s
Dumbbell Curl
10RM (From Test)
3* / Failure
60s
15RM
3 / Failure
60s
Barbell Wrist Curl
50% 10RM
10/10
40s
Barbell Wrist Curl
10RM (From Test)
3* / Failure
60s
Dumbbell Clean
50% 10RM
10/10
40s

EXERCISE
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WEIGHT
SETS/REPS
REST
Bench Press
50% 10RM
10/10
40s
Bench Press
10RM (From Test)
3* / Failure
60s
Reverse-Grip Incline Bench Press
10RM
3 / Failure
60s
15RM
3 / Failure
60s
Wide-Grip Pulldown
50% 10RM
10/10
40s
Wide-Grip Pulldown
10RM (From Test)
3* / Failure
60s
One-arm Dumbbell Bentover Row
10RM
3 / Failure
&
Reverse-Grip Pulldown
15RM
3 / Failure
60s
Reverse Crunch
Body weight^
10/10
40s
17-11-16 21:30
EXERCISE
WEIGHT
SETS/REPS
REST
Crunch
Body weight^
10/10
40s
Dead/Curl/Press
Light dumbbells
10/10
40s

EXERCISE
WEIGHT
SETS/REPS
REST
Squat
50% 10RM
10/10
40s
Squat
10RM (From Test)
3* / Failure
60s
Dumbbell Lunge
10RM
3 / Failure
60s
Leg Extension
15RM
3 / Failure
60s
Romanian Deadlift
15RM
3 / Failure
60s
Triceps Pressdown
50% 10RM
10/10
40s
Triceps Pressdown
10RM (From Test)
3* / Failure
60s
Cable Overhead Triceps Extension
15RM
3 / Failure
60s
Standing Calf Raise
50% 10RM
10/10
40s
Standing Calf Raise
10RM (From Test)
3* / Failure
60s
Seated Calf Raise
15RM
3 / Failure
60s
Kettleball Swing
Light Kettlebell #
10/10
40s

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10RM
10/10
40s
10RM (From Test)
3* / Failure
60s
One-arm Cable Lateral Raise
10RM
3 / Failure
&
Machine Rear-Delt Flye
15RM
3 / Failure
60s
Dumbbell Shrug
50% 10RM
10/10
40s
Dumbbell Shrug
10RM (From Test)
3* / Failure
60s
Dumbbell Curl
50% 10RM
10/10
40s
Dumbbell Curl
10RM (From Test)
3* / Failure
60s
15RM
3 / Failure
&
Barbell Wrist Curl
50% 10RM
10/10
40s
Barbell Wrist Curl
10RM (From Test)
3* / Failure
60s
Dumbbell Clean
50% 10RM
10/10
40s
WEEK 3
Exercise
Weight
Sets/Reps
Rest
Bench Press
50% 10RM
10/10
40s
Bench Press
10RM (From Test)
3* / Failure
60s
10RM
3 / Failure
60s
Cable Crossover
15RM
3 / Failure
60s
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17-11-16 21:30
Wide-Grip Pulldown
50% 10RM
10/10
40s
Wide-Grip Pulldown
10RM (From Test)
3* / Failure
60s
10RM
3 / Failure
60s
15RM
3 / Failure
60s
Reverse Crunch
Body weight^
10/10
40s
Crunch
Body weight^
10/10
40s
Dead/Curl/Press
Light dumbbells
10/10
40s

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

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
20 sec.
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
50% 10 RM (from test)
10/10
30 sec.
Dumbbell Shrug
10 RM (from test)
3*/to failure
60 sec.
Dumbbell Curl
50% 10 RM
10/10
30 sec.
Dumbbell Curl
10 RM (from test)
3/to failure
60 sec.
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
60 sec.
Dumbbell Cleans
50% 10 RM
10/10
30 sec.
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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.
ReverseGrip InclinePress
12 RM
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
Wide-Grip Pulldown
50% 10 RM
10/10
30 sec.
Wide-Grip Pulldown
10 RM (from test)
3*/to failure
30 sec.
One Arm Bent Over Row
12 RM
3/to failure
60 sec.
Reverse Grip Pulldown
20 RM
3/to failure
60 sec.
Reverse Crunch
body weight^
10/10
30 sec.
17-11-16 21:30
Crunch
body weight^
10/10
30 sec.
Dead/Curl/Press
light dumbbells
10/10
30 sec.

EXERCISE
WEIGHT
SETS/REPS
REST
Squat
50% 10 RM
10/10
30 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
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 failure
60 sec.
Standing Calf Raise
50% 10 RM
10/10
30 sec.
Standing Calf Raise
10 RM (from test)
3*/to failure
60 sec.
Seated Calf Raise
20 RM
3/to failure
30 sec.
Kettlebell Swing
light kettlebell#
10/10
20 sec.

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
30 sec.
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
30 sec.
Dumbbell Shrug
10 RM (from test)
3*/to failure
60 sec.
Dumbbell Curl
50% 10 RM
10/10
30 sec.
Dumbbell Curl
10 RM (from test)
3/to failure
60 sec.
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.
Dumbbell Cleans
50% 10 RM
10/10
20 sec.
WEEK 4
EXERCISE
WEIGHT
SETS/REPS
REST
Bench Press HIIT 100s
50% 10 RM
10/10
20 sec.
Bench Press
10 RM (from test)
3*/to failure
60 sec.
12 RM
3/to failure
60 sec.
Cable Crossover
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
60 sec.
Barbell Bent-Over Row
12 RM
3/to failure
60 sec.
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.
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EXERCISE
WEIGHT
SETS/REPS
REST
Squat
50% 10 RM
10/10
20 sec.
Squat
10 RM (from test)
3*/to failure
60 sec.
17-11-16 21:30
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.
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
60 sec.
Kettlebell Swing
light kettlebell#
10/10
20 sec.

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
20 sec.
10 RM (from test)
3*/to failure
60 sec.
12 RM
3/to failure
60 sec.
20 RM
3/to failure
60 sec.
Dumbbell Shrug
10 RM (from test)
10/10
60 sec.
Dumbbell Curl
50% 10 RM
10/10
30 sec.
Dumbbell Curl
10 RM (from test)
3/to failure
60 sec.
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
60 sec.
50% 10 RM
10/10
30 sec.
Dumbbell Cleans

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.
12 RM
3/to failure
60 sec.
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.
12 RM
3/to failure
30 sec.
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.
10 de 14
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.
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.
17-11-16 21:30

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
20 sec.
10 RM (from test)
3*/to failure
60 sec.
12 RM
3/to failure
60 sec.
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.
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
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.
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.
15 RM
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
Reverse Crunch
body weight^
10/10
10 sec.
Crunch
body weight^
10/10
10 sec.
Dead/Curl/Press
light dumbbells
10/10
10 sec.

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.
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.
10/10
10 sec.
Kettlebell Swing
light kettlebell#
11 de 14
EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
10 sec.
10 RM (from test)
3*/to failure
60 sec.
15 RM
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
Dumbbell Shrug
10/10
10 sec.
Dumbbell Shrug
10 RM (from test)
3*/to failure
60 sec.
17-11-16 21:30
Dumbbell Curl
50% 10 RM
10/10
10 sec.
Dumbbell Curl
10 RM (from test)
3/to failure
60 sec.
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.

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.
15 RM
3/to failure
60 sec.
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.
15 RM
3/to failure
30 sec.
30 RM
3/to failure
60 sec.
Reverse Crunch
body weight^
10/10
10 sec.
Crunch
body weight^
10/10
10 sec.
Dead/Curl/Press
light dumbbells
10/10
10 sec.

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.
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.

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
20 sec.
10 RM (from test)
3*/to failure
60 sec.
15 RM
3/to failure
60 sec.
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.
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
12 de 14
17-11-16 21:30
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.
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.
15 RM
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
Reverse Crunch
body weight^
10/10
0 sec.
Crunch
body weight^
10/10
0 sec.
Dead/Curl/Press
light dumbbells
10/10
0 sec.

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.
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.

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
0 sec.
10 RM (from test)
3*/to failure
60 sec.
15 RM
3/to failure
60 sec.
30 RM
3/to failure
60 sec.
Dumbbell Shrug
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.
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.
13 de 14
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.
15 RM
3/to failure
60 sec.
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.
15 RM
3/to failure
30 sec.
30 RM
3/to failure
60 sec.
17-11-16 21:30
Reverse Crunch
body weight^
10/10
0 sec.
Crunch
body weight^
10/10
0 sec.
Dead/Curl/Press
light dumbbells
10/10
0 sec.

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.
60 sec.
Romanian Deadlift
30 RM
3/to failure
Triceps Pressdown
50% 10 RM
10/10
0 sec.
Triceps Pressdown
10 RM (from test)
3*/to failure
60 sec.
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
30 sec.
Kettlebell Swing
light kettlebell#
10/10
0 sec.

EXERCISE
WEIGHT
SETS/REPS
REST
50% 10 RM
10/10
0 sec.
60 sec.
10 RM (from test)
3*/to failure
15 RM
3/to failure
0 sec.
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.
30RM
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.
14 de 14
17-11-16 21:30

6-Week Full-Body HIIT Workout - Muscle & Fitness

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6-Week Full-Body HIIT Workout | Muscle & Fitness

HIIT 100S: CARVE UP YOUR PHYSIQUE IN 6 WEEKS

CAVEMAN TRAINING: 3 HARDCORE WORKOUT ROUTINES

stubborn body fat in a short period of time. Stick to the following

GET 25% STRONGER IN 12 WEEKS

will be yours very soon.

THREE 15-MINUTE MUSCLE-BUILDING WORKOUTS