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12 Month Training Program: Days of Week For 2 Weeks
12 Month Training Program: Days of Week For 2 Weeks
D
Weeks M T W T F
1-2 8 8 8
3-6 12 12 12
7-12 12 12 NTF 12
13-18 12 12
*19-24 12 12
25-30 10 10
31-36 10 10
37-42 10 10 NTF
43-48 8 8 NTF
49-54 8
NTF - Not to failure; s
* After this 6-
12 Month Training Program
Days Of Week for 2 Weeks
S S M T W T
Number Of Exercises
10 12
12 12
12 12
12 12
12 12 NTF
10 10 NTF
10
10
8
8 8
TF - Not to failure; stop 2 repititions short of an all-out effort.
* After this 6-week segment, take a 9-day layoff
F S S
12
12
12
12
12
10
10
10
8
Repeat each routine 6 times before moving on to the ne
If the day says "8" exercises, do "8", an
Train each exercise for 1 se
No rest between sets (setting up the next e
Train each exercise to momentary muscular failure (imagine a gun t
Train slowly and smoothly, no explosive
Drink plenty of water during a
Beginning HIT Routine 1
1. Leg-Curl Machine
2. Leg Extension Machine
3. Leg-Press Machine
4. Straight-arm Pullover with One Dumbbell
5. Bench Press with Barbell
6. Bent-over row with barbell
7. Overhead press with barbell
8. Biceps curl with barbell
9. Triceps extension with one dumbbell
10. Wrist curl with barbell
11. Standing-calf-raise machine
12. Trunk curl on floor