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