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HIGH INTENSITY TRAINING (HIT)

1. This routine was popularised by Dorian Yates.
2. Don't attempt this routine until you have at least 6 months training experience under yor belt.
3. The program is a two days on, one day off program.
4. One maximum effort set is done for each exercise, with warm up sets being done first, stopping far short of maximum effort.
5. Rest between sets, ranges fom 1-2 minutes for the smaller muscle groups and 2-3 minutes on larger ones.
6. You should aim to increase the weight by a small amount at each workout. Forced reps are advised.
DAY ONE
CHEST + BICEPS

Dorian Yates
Incline bench press
1 set of 6 reps
machine chest press
1 set of 8 reps
incline flys
1 set of 8 reps
cable cross overs
1 set of 8 reps
incline D/B curl
1 set of 8 reps
EZ bar curl
1 set of 6 reps
One arm preacher curl
1 set of 8 reps
   
DAY TWO
LEGS
Leg extension
1 set of 10 reps
Leg press
1 set of 10 reps
Lying leg curl
1 set of 8 reps
Smith squats
1 set of 10 reps
Stiff legged deadlifts
1 set of 8 reps
Standing calf raises
1 set of 12 reps
Seated calf raises
1 set of 8 reps
   
DAY THREE
BACK + REAR DELTS
straight arm pulldowns
1 set of 8 reps
wide pulldowns
1 set of 8 reps
bent over rows
1 set of 6 reps
one arm D/B row
1set of 8 reps
rear delt machine
1 set of 10 reps
dumbell rear delt raises
1 set of 8 reps
   
DAY FOUR
SHOULDERS + TRICEPS
Smith machine front press
1 sets of 6 reps
Seated lateral raise
1 sets of 10 reps
Cable lateral raise
1 sets of 10 reps
Dumbell shrugs
1 sets of 10 reps
Tricep press down
1 set of 10 reps
lying tricep extensions
1 set of 6 reps
single arm kick backs
1 set of 10 reps

TIPS:

* To make this routine work your 1 working set must be performed to absolute failure- followed by 2-3 forced reps and 2-3 negative reps where possible.
* Perform 5 - 10 mins. of cardio or do a few light warm up sets before you start the routine.Train to absolute failure on each working set.
* Use a controlled speed - 2 seconds up, 3 seconds down.
* Don't add any more sets - if you think its not enough then your not training hard enough!
* To grow you must get your diet right. Add extra protein to your diet by using a good quality protein powder 2-3 x each day.