HIIT 100s: Carve Up Your Physique in 6 Weeks

Exercise 1 of 12

Back Squat

Equipment

Barbell, Squat Rack

Sets

10

Reps

10

Rest

20 sec

Play How to

Weight = 50% 10RM.

Exercise 2 of 12

Back Squat

Equipment

Barbell, Squat Rack

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 12

Dumbbell Lunge

Equipment

Dumbbells

Sets

3

Reps

to failure

Rest

60 sec

Play How to

Weight = 12RM.

Exercise 4 of 12

HIIT 100s: Carve Up Your Physique in 6 Weeks

Equipment

Sets

3

Reps

to failure

Rest

60 sec

Weight = 20RM.

Exercise 5 of 12

Romanian Deadlift

Equipment

Barbell

Sets

3

Reps

to failure

Rest

60 sec

Weight = 20RM.

Exercise 6 of 12

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

10

Reps

10

Rest

20 sec

Play How to

Weight = 50% 10RM.

Exercise 7 of 12

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

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 8 of 12

Cable Overhead Triceps Extension

Equipment

Adjustable Cable Machine, Bench, Rope Attachment

Sets

3

Reps

to failure

Rest

60 sec

Play How to

Weight = 20RM.

Exercise 9 of 12

Standing Calf Raise

Equipment

Box

Sets

10

Reps

10

Rest

20 sec

Play How to

Weight = 50% 10RM.

Exercise 10 of 12

Standing Calf Raise

Equipment

Box

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 11 of 12

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

to failure

Rest

30 sec

Play How to

Weight = 20RM.

Exercise 12 of 12

Kettlebell Swing

Equipment

Kettlebells

Sets

10

Reps

10

Rest

20 sec

Play How to

Weight = light kettlebell. If you do not have a kettlebell, use a dumbbell.