This bodybuilding routine is for those who want to give HIT a try, but don't plan to focus on a specific muscle group. You should finish each training session within 45 to 60 minutes. Rest 3 to 5 days after every workout. Use techniques like negative repetitions. partial repetitions, supersets etc in order to increase the intensity of your sets. Before you get started, learn what high intensity training (HIT) is. Basically you do one set in order to completely exhaust a muscle. A second set is not be necessary. However, you can do a couple of warm-up sets before the first exercise. Try to sort you your exercises in a way that one exercise is the warm-up for the next. For example: The barbell row warms up your biceps, so that you can keep going with barbell biceps curl. If you feel a muscle group is not warmed up enough, throw in one or two additional sets with little weight, but don't reach the point of muscle failure. Find more bodybuilding training methods and exercises at weight training main. Start with a 5 to 10 minute warm up.