HIIT 100s: Carve Up Your Physique in 6 Weeks

Exercise 1 of 11

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

10

Reps

10

Rest

40 sec

Play How to

Weight = 50% 10RM.

Exercise 2 of 11

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

to failure

Rest

60 sec

How to

Weight = 10RM. On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s (above exercise) and doing as many reps as possible to failure.

Exercise 3 of 11

Reverse-Grip Incline Bench Press

Equipment

Barbell, Bench

Sets

3

Reps

to failure

Rest

60 sec

Play How to

Weight = 10RM.

Exercise 4 of 11

Incline Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

to failure

Rest

60 sec

Play How to

Weight = 15RM.

Exercise 5 of 11

Wide-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Lat Pulldown Bar

Sets

10

Reps

10

Rest

40 sec

Play How to

Weight = 50% 10RM.

Exercise 6 of 11

Wide-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Lat Pulldown Bar

Sets

3

Reps

to failure

Rest

60 sec

How to

Weight = 10RM. On the last set, do a dropset by reducing the weight to the same amount you used for HIIT 100s (above exercise) and doing as many reps as possible to failure.

Exercise 7 of 11

One-Arm Bent-Over Row

Equipment

Dumbbells

Sets

3

Reps

to failure

Rest

--

Play How to

Weight = 10RM. Do not rest between arms. Alternate arms without resting until all 3 sets for both arms are complete.

Exercise 8 of 11

Reverse-Grip Pulldown

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

3

Reps

to failure

Rest

60 sec

Play How to

Weight = 15RM.

Exercise 9 of 11

Reverse Crunch

Equipment

No Equipment

Sets

10

Reps

10

Rest

40 sec

Play How to

Weight = body weight.

Exercise 10 of 11

Bodyweight Crunch

Equipment

No Equipment

Sets

10

Reps

10

Rest

40 sec

Play How to

Weight = body weight.

Exercise 11 of 11

Dead-Curl-Press

Equipment

Barbell

Sets

10

Reps

10

Rest

40 sec

Play How to

Weight = light dumbbells.