MF HIT Week 4

Get lean - Extended Sets

Incline DB Press 2 x 5
Bench DB Press 2 x 5
Decline DB Press 2 x 5
Low-Cable Crossover 2 x 5
High Cable Crossover 2 x 5

DB Overhead Extension 2 x 5
Cable Pushdown 2 x 5
Reverse-Grip Curl 2 x 5
Barbell Curl 2 x 5
Hammer Curl 2 x 5

Day 2:

Front Squat 3 x 5
Smith Machine Squat 3 x 5
Romanain Deadlift 3 x 5
Lying Leg Curl 3 x 5

Sanding Calf Raise 3 x 20
Seated Calf Raise 3 x 20

Day 3:

DB Front Raise 2 x 5
Upright Row 2 x 5
Barbell Overhead Press 2 x 5
Bent-Over Lateral Raise 2 x 5
DB Lateral Raise 2 x 5

Reverse Crunch 3 x 12
Crunch 3 x 12

Day 4:

Barbell Row 2 x 5
Reverse-Grip Barbell Row 2 x 5
Smith Machine Behind-back shrug 2 x 5
Barbell Shrug Pull-up 2 x 5
Chin 2 x 5
Incline DB Shrug 2 x 5

MF HIT Week 3

Get lean - Tri-Sets

Day 1:

Incline Barbell Press 3 x 4
Incline DB Fly 3 x 12
Bench DB Fly 3 x 20

Lying Triceps Extension 2 x 4
Cable Pushdown 2 x 12
Overhead DB Extension 2 x 20

Day 2:

Barbell Squat 3 x 4
Leg Press 3 x 12
Leg Extension 3 x 20

Standing Calf Raise 2 x 12
Seated Calf Raise 2 x 12
Donkey Calf Raise 2 x 12

Day 3:

Seated Overhead Press 3 x 4
DB Lateral Raise 3 x 12
Reverse Pec-Deck Flye 3 x 20

Barbell Shrug 2 x 4
Incline DB Shrug 2 x 12
Behind-the-back SMith Machine Shrug 2 x 20

Russian Twist 2 x 10
Hanging Leg Raise 2 x 10
Cunch 2 x 10

Day 4:

Chin-ups 3 x 4
Seated Row 3 x 12
Straight- Arm Lat Pulldowns 3 x 20

Preacher Curls 2 x 4
Standing Barbell Curls 2 x 12
Hammer Curl 2 x 20

MF HIT Week 2

Get lean - Opposing Bodypart Supersets

Day 1:

Barbell Bech Press 4 x 6
Barbell Bent-over Row 4 x 6

Incline Bench Press 3 x 8
Seated Cable Row 3 x 8

Day 2:

Smith Machine Squat 3 x 6
Romanian Deadlift 3 x 6

Leg Extension 3 x 10
Leg Curl 3 x 10

Standing Calf Raise 3 x 20
Seated Calf Raise 3 x 20

Day 3:

Preacher Curl 3 x 6
Overhead DB Extension 3 x 6

Hammer Curl 3 x 10
Bench Dip 3 x 10

Cable Crunch 2 x 12
Reverse Crunch 2 x 12

Day 4:

Overhead Barbell Press 3 x 6
Lat Pulldown 3 x 6

Arnold Press 2 x 8
Chin ups 2 x 8

DB Front Raise 2 x 10
Straight Arm Lat Pulldown 2 x 10

MF HIT Week 1

Get lean, Same-bodypart supersets

Day 1:

Incline Bench Press 2 x 8
Incline DB Fly 2 x 8

Bench Press 3 x 10
Bench DB fly 3 x 10

Bench Dip 2 x 8
Lying Tricep Exten 2 x 8

Close Grip Bench 2 x 10
Cable Pushdown 2 x 10

Day 2:

Barbell Squat 3 x 8
Leg Press 3 x 8

Romanian Deadlift 2 x 12 a.k.a. stright leg dead lift
Lying Leg Curl 2 x 12

Standing Calf Raise 3 x 20
Seated Calf Raise 3 x 20

Day 3:

Overhead DB Press 2 x 8
DB lateral Raise 2 x 8

Upright Row 2 x 10
Bent-over Row 2 x 12

Reverse Crunch 3 x 12
Crunch 3 x 12

Barbell Shrug 3 x 8
Incline DB Shrug 3 x 8

Day 4:

Barbell Bent-Over Row 3 x 10
Seated Row 3 x 10

T-Bar Row 2 x 12
Lat Pulldown 2 x 12

Barbell Curl 2 x 8
Incline DB Curl 2 x 8

High Cable Curl 2 x 10
Hammer Curl 2 x 10

Workout #6 Heavy Split

Time to go Heavy. Switching to Machine on some lifts for self spotting. Also going to try switching up some of the other lifts. No super-set yet. Think I will save that one for next time. I will be doing this for about a month.

Day 1 Back, Biceps, Forarms, Abs

Back -----
Staight Leg Deadlift 20,12,10,6,6,6,6
Pull-ups - Wide grip 1 x 10, Regular width 1 x 10, Close Grip 1 x 10, Towel 1 x 10
DB Rows 15,10,5,5,5,5
Back Extensions 3 x 10-12

Biceps -----
EZ Bar Curls 12,10,5,5,5,5
Seated DB Curls 10,5,5,5
Reverse Curls 5,5,5
Hammer Curls 5,5,5

Forearms -----
Dowel 3 x 10 , first time for this one we will see if that needs to change
Standing Forearm Curls 3 x 8
Reverse Forearm Curls 3 x 8

Day 2 Chest, Deltoids, Triceps, Abs

Chest -----
Machine Incline 20,12,10,5,5,5,5
Machine Bench 10,8,5,5,5,5
DB Bench Flys 3 x 6-8

Deltoids -----
Push Press 10,8,5,5,5,5
DB Side Laterals 3 x 8-6 Stand straight and rotate hand, pinkie up.
Machine Shoulder flys 3 x 8-10

Triceps -----
Close Grip Bench 10,8,5,5,5,5,
DB Tri Press 3 x 8-6
Dips 3 x burn out up to 10 then add weight

Day 3 Back, Biceps, Forarms, Abs -- medium

No Legs???

I messed up my knee last spring and have not had it fixed. I can't do leg workouts so I do everything else till I get it fixed up. Hope to get that done soon so I can get the legs and lungs going again. Cardio has hit the skids cause of it and man I can tell the difference.

Workout #5 Reps/Triangle Pyramid

Day 1

Chest ------
DB Incline 10, 2 x 8-10,6,6, 2 x 8-10
Reps 1 and 2 are warm-ups, reps 4 and 5 are heavy, last 2 sets go down in weight
DB Bench 10,8,6,8,10
Incline Fly 12,10,12

Shoulders ------
Upright Row 10,8,6,6,10
Front Cable Lateral Fly 3 x 8-10
DB Rear Fly 3 x 8-10

Triceps -----
Close Grip Bench 10,8,6,6,8
Db Tricep Press 3 x 8-10

Day 2

Back -----
Straight Leg Deadlift 10, 2 x 8-10,6,6, 2 x 8-10
Pull-ups Wide Grip 30 total with weight
Hammer Row 10,8,6,6,6

Biceps -----
Barbell Curls 15,10,5,5,5
Machine French Curls 3 or 4 sets of 7-10
Incline Bench Hammer Curl 2 x 10-12
Reverse Cable Curls 2 x 10-12

Forearm -----
Forearm bench curls 3 x 16
Forearm Reverse Curls 3 x 16

Abs -----

1) Cable Crunches 3 x 8-12
Crunches 3 x 12
Laying Leg Raises 3 x 12-15
Reverse Crunches 3 x 12

2) Barbell Twists 3 x 8-12
Bike Crunches 3 x 12
Hand Over Head Crunches 3 x 12-15
Hip Raises 3 x 8

3) Sit-Ups 3 x 12-15
V-Ups 3 x 12-15
Cross-Over Crunches 3 x 12
Reverse Crunches 3 x 12

4) Russian Twists 3 x 12-15
AB Crunch Machine 3 x 10-12
Crunches w/legs on Swiss Ball 3 x 12-15