6-week HIIT
1. Bench Press-10x10
2. Bench Press-3x fail (From Test)
3. Dumbbell Incline Press-3x fail
4. Cable Crossover-3x fail
5. Wide-Grip Pulldown-10x10
6. Wide-Grip Pulldown-3x fail (From Test)
7. Barbell Bentover Row-3x fail
8.Straight-Arm Pulldown-3x fail
9. Reverse Crunch-10x10
10. Crunch-10x10
11. Dead/Curl/Press-10x10
1. Squat-10x10
2. Squat-3x fail (From Test)
3. Leg Press-3x fail
4. Leg Extension-3x fail
5. Leg Curl-3x fail
6. Triceps Pressdown-10x10
7. Triceps Pressdown-3x fail (Form test)
8. Lying Triceps Extension-3x fail
9. Standing Calf Raise-10x10
10. Standing Calf Raise-3x fail (Form test)
11. Seated Calf Raise-3x fail
12. Kettleball Swing-10x10
1. Dumbbell Shoulder Press-10x10
2. Dumbbell Shoulder Press-3x fail (Form test)
3. Dumbbell Lateral Raise-3x fail
4. Dumbbell Rear-Delt Raise-3x fail
5. Dumbbell Shrug-10x10
6. Dumbbell Shrug-3x fail
7. Dumbbell Curl-10x10
8. Dumbbell Curl-3x fail
9. Incline Dumbbell Curl-3x fail
10. Barbell Wrist Curl-10x10
11. Barbell Wrist Curl-3x fail
12. Dumbbell Clean-10x10
1. Bench Press-10x10
2. Bench Press-3x fail
3. Reverse-Grip Incline Bench Press-3x fail
4. Incline Dumbbell Flye-3x fail
5. Wide-Grip Pulldown-10x10
6. Wide-Grip Pulldown-3x fail
7. One-arm Dumbbell Bentover Row-3x fail
8. Reverse-Grip Pulldown-3x fail
9. Reverse Crunch-10x10
10. Crunch-10x10
11. Dead/Curl/Press-10x10
day 1
day 2
day 3
day 4
From muscleandfitness.com