HIIT 100s: Carve Up Your Physique in 6 Weeks

Exercise 1 of 12

Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

10

Reps

10

Rest

50 sec

Play How to

Weight = 50% 10RM.

Exercise 2 of 12

Dumbbell Shoulder Press

Equipment

Dumbbells

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

One-Arm Cable Lateral Raise

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

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 4 of 12

Machine Flye

Equipment

Sets

3

Reps

to failure

Rest

60 sec

Weight = 15RM.

Exercise 5 of 12

Dumbbell Shrug

Equipment

Dumbbells

Sets

10

Reps

10

Rest

50 sec

Play How to

Weight = 50% 10RM.

Exercise 6 of 12

Dumbbell Shrug

Equipment

Dumbbells

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 12

Standing Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

10

Reps

10

Rest

50 sec

Play How to

Weight = 50% 10RM.

Exercise 8 of 12

Standing Dumbbell Biceps Curl

Equipment

Dumbbells

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 9 of 12

Behind-the-Back One-Arm Cable Curl

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

to failure

Rest

--

Play How to

Weight = 15RM. Do not rest between arms. Alternate arms without resting until all 3 sets for both arms are complete.

Exercise 10 of 12

Barbell Wrist Curl

Equipment

Barbell

Sets

10

Reps

10

Rest

50 sec

Play How to

Weight = 50% 10RM.

Exercise 11 of 12

Barbell Wrist Curl

Equipment

Barbell

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 12 of 12

Dumbbell Clean

Equipment

Dumbbells

Sets

10

Reps

10

Rest

50 sec

Play How to

Weight = 50% 10RM.