2-Day HIT Split - Bodybuilding Routine

This 2-day split is my personal HIT routine, but I don't follow this routine all the time. I work out tuesdays and fridays and each workout is between 45 and 60 minutes. Day one is an upper body workout and on the second day I train my leg muscles and my abs. Find more HIT training methods and exercises at weight training and bodybuilding main.

Description

• Day-1
  • Superset: Barbell Bench Press + Dumbbell Flies
    1x12 Repetitions + 15 Flies
  • Barbell Deadlift
    1x10 Repetitions
  • Barbell Row
    1x10 Repetitions
  • Barbell Biceps Curl
    1x10 Repetitions + 3 Negatives
  • Triceps Extension
    1x10 Repetitions + 3 Negatives
• Day-2
  • Superset: Squats & Sissy Squats
    1x12 Repetitions + Sissy Squats to failure
    
  • Leg Extension
    1x15 Repetitions
    
  • Lying Leg Curl
    1x12 Repetitions
  • Standing Barbell Calf Raise
    2x25 Repetitions
  • Incline Sit-Up
    3x25 Repetitions

Advice

• Warm up at least 10 minutes before the first set of your training session. This warm up could be a mix of different exercises or a few sets of a specific exercise with moderate weight.
• Keep in mind that when you follow a HIT Bodybuilding Routine, you should only reach momentary muscle failure once per exercise.
• What I like about this routine is that it doesn't interfere with my wushu and gymnastics training.
  

Suggestions

• Full Body HIT Bodybuilding Workout
• Negative Repetitions in Bodybuilding
• Giant Sets
• Muscle Failure
• Supersets in Bodybuilding
• Olympic Weightlifting
• Powerlifting