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Cutting with HIITCreated by dnh452
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Workout Programs → Cutting with HIIT
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Summary
4 Workouts / 23 Exercises
22% Cardio / 78% Strength Training
Workout Program Description
This is my current program after a bulking phase.The HIIT exercizes are medicine ball burpees and mountain climbers. They are to be done full go, with a 30 second active, 30 rest (aprox 6 sets). HIIT is very intense, and is only done twice per week to prevent burnout.
Workouts
Cutting with HIIT and weights (day 1)
Description
This is meant to tone after a bulking phase. (Chest, tri's and shoulders)
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Dumbbell, Flat 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Flyes - Dumbbell, Flat 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Dips 3 sets: 10 reps, 10 reps, 10 reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Tricep Extension - Dumbbell, One Arm 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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Shoulder Press - Dumbbell, Seated 3 sets: 10 reps, 10 reps, 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Medicine Ball Burpee 00:03:00 Use a medicine ball (preferably with handles). jump up, upon landing, squat down, support upper body with medicine ball, kick both legs back (like a push-up), return legs to squat, jump up, and repeat... |
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Crunch - Exercise Ball 3 sets: 15 reps, 15 reps, 15 reps Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl... |
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Crunch - Oblique 3 sets: 10 reps, 10 reps, 10 reps Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
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fattypantnatfrom Ottawa, Ontario |
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marshallgMarshall from Burbank, California (Burbank Athletic Club) |
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