Workout Routine

Free

B HIIT

by Bhawna Sehrawat

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First month we plan to increase cardiovascular abilities while maintaining muscle mass. Goals Better lung capacity. Better short twitch muscles for generating power. Maintain muscle mass. Lose 2-3 kgs Fat

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday Back - HIIT

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
30 sec
2
75% 1RM
34 lbs
10
30 sec
3
80% 1RM
36 lbs
10
30 sec
4
80% 1RM
36 lbs
10
30 sec

lat pulldown

4×10

Straight Arm Push Downs

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
30 sec
2
50% 1RM
23 lbs
10
30 sec
3
50% 1RM
23 lbs
10
30 sec
4
65% 1RM
29 lbs
10
30 sec

Straight Arm Push Downs

4×10

jumping jacks

Set
Reps
Rest time
1
30
30 sec
2
30
30 sec
3
30
30 sec
4
30
30 sec

jumping jacks

4×30

bent over row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
12
30 sec
2
70% 1RM
105 lbs
12
30 sec
3
70% 1RM
105 lbs
12
30 sec
4
80% 1RM
120 lbs
12 +
amrap
100 sec

bent over row

4×12+

high knees

Set
Reps
Rest time
1
25
30 sec
2
25
30 sec
3
25
30 sec
4
25
30 sec

high knees

4×25

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
24 lbs
12
30 sec
2
70% TM
28 lbs
12
30 sec
3
80% TM
32 lbs
12
30 sec
4
80% TM
32 lbs
12 +
amrap
30 sec

seated cable row

4×12+

mountain climbers

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec

mountain climbers

4×20

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
40 sec
2
60% 1RM
90 lbs
12
40 sec
3
65% 1RM
100 lbs
12
40 sec
4
70% 1RM
105 lbs
12 +
amrap
40 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

4×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
12
40 sec
2
65% 1RM
70 lbs
12
40 sec
3
70% 1RM
75 lbs
12
40 sec
4
70% 1RM
75 lbs
12 +
amrap
40 sec

leg press

4×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
40 sec
2
75% 1RM
34 lbs
12
40 sec
3
80% 1RM
36 lbs
12
40 sec
4
85% 1RM
38 lbs
12 +
amrap
40 sec

leg extension

4×12+

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
8
30 sec
2
55% 1RM
14 lbs
8
30 sec
3
60% 1RM
15 lbs
8
30 sec
4
60% 1RM
15 lbs
8 +
amrap
30 sec

bulgarian split squat

4×8+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
40 sec
2
75% 1RM
34 lbs
12
40 sec
3
80% 1RM
36 lbs
12
40 sec
4
85% 1RM
38 lbs
12
40 sec

leg curl

4×12

overhead lunges

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
40 sec
2
65% 1RM
100 lbs
10
40 sec
3
70% 1RM
105 lbs
10
40 sec
4
75% 1RM
115 lbs
10
40 sec

overhead lunges

4×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
20
30 sec
4
–
–
20
30 sec

calf raise

4 sets

Chest HIIT

barbell flat bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell flat bench press

4×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

4×10+

jump squats

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

jump squats

4×10

pec dec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

pec dec fly

4×10+

Cross Mountain Climbers

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Cross Mountain Climbers

4×20

assisted parallel bar dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

assisted parallel bar dips

4×8+

Half Burpees

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Half Burpees

4×10

Shoulder HIIT Core

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

4×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lateral raise

4×10

kettleBell Alternating Cleans

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

kettleBell Alternating Cleans

4×10+

bench front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench front raise

4×10+

abs crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

abs crunches

4×10

reverse pec dec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

reverse pec dec fly

4×10+

Cross Mountain Climbers

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Cross Mountain Climbers

4×20

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

4×10

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Leg raises

4×10

Arms Core

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extensions

4×10

barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell curl

4×10+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close-grip bench press

4×10+

inclined DB bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

inclined DB bicep curl

4×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

4×10+

DB hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

DB hammer Curl

4×10+

extension machine oblique crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

extension machine oblique crunch

4×10

HIIT CORE Cardio

jumping jacks

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

jumping jacks

4×20

plank on ball

Set
Time
Rest time
1
30 sec
0 sec
2
30 sec
0 sec
3
30 sec
0 sec
4
30 sec
0 sec

plank on ball

4×30 s

side lunges with floor touch

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

side lunges with floor touch

4×20

abs crunches

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

abs crunches

4×20

Cross Mountain Climbers

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

Cross Mountain Climbers

4×20

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec

Leg raises

4×15

squat plus knee to elbow

Set
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

squat plus knee to elbow

4×20

cross trainer

Set
Time
Rest time
1
600 sec
0 sec

cross trainer

1×600 s

incline walk

Set
Time
Rest time
1
600 sec
0 sec

incline walk

1×600 s