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