Full Body HIT Workout Routine

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.

HIT Workout Routine

• Do different exercises (10 to 12 repetitions)
  Don't go too close to muscle failure in your warm-up sets.
  Warm up joints and muscles.
• Exercise 1
  Barbell Flat Bench Press
  12 reps + 3 Negatives or a superset
• Exercise 2
  Superset: Bent-Over Barbell Row + Pulldown behind the Neck
  12 + 12 Reps
• Exercise 3
  Barbell Biceps Curl
  8 Reps + 2 Negatives
• Exercise 4
  Triceps Extensions (lying on a flat bench - ez-bar)
  8 Reps + 2 Negatives
• Exercise 5
  Superset: Barbell Military Press + Side Lateral Raise
• Exercise 6
  Barbell Squats
  12 to 20 Repetitions
• Exercise 7
  Lying Leg Curl
  15 Repetitions
• Exercise 8
  Calf Raise
  2 Sets 12 to 20 Repetitions

Advice

• Do more repetitions for big muscles and compound exercises.
  12 to 20 Reps - Barbell Squat
  12 Reps - Barbell Bench Press
  And less repetitions for smaller muscles.
  6 to 8 Reps - Barbell Biceps Curl or Triceps Extension.
• Repetition speed:
  Down: 4 seconds
  Stop but don't rest: 1 second
  Up: 3 seconds
  Stop: 1 second
• You can do 2 sets for the abdominals, the forearms and the calf muscles. I prefer do train my abs and my forearms on another day.
• Work out with a training partner, so that you can do negative repetitions.
• Stop immediately if you feel pain in a joint.
• Rest 3 to 5 minutes between sets and exercises.
  When you start your next set, your pulse should be down to 120 - 130.
• Do supersets or giantsets.
  

Suggestions

• Negative Repetitions
• Muscle Failure
• Supersets
• Giant Sets
• Conventional Bodybuilding Routines
• Olympic Weightlifting
• Powerlifting
• Bodybuilding