Workout Routine

B HIIT

by Bhawna Sehrawat

First month we plan to increase cardiovascular abilities while maintaining muscle mass. Goals Better lung capacity. Better short twitch muscles for generating power. Maintain muscle mass. Lose 2-3 kgs Fat

Starting TM is 90% of 1RM.

Workouts

Monday Back - HIIT

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
10
30 sec
2
75% 1RM
10
30 sec
3
80% 1RM
10
30 sec
4
80% 1RM
10
30 sec

lat pulldown

4 sets

Straight Arm Push Downs

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
30 sec
2
50% 1RM
10
30 sec
3
50% 1RM
10
30 sec
4
65% 1RM
10
30 sec

Straight Arm Push Downs

4 sets

jumping jacks

Set
Intensity
Weight
Reps
Rest time
1
30
30 sec
2
30
30 sec
3
30
30 sec
4
30
30 sec

jumping jacks

4 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
30 sec
2
70% 1RM
12
30 sec
3
70% 1RM
12
30 sec
4
80% 1RM
12 +
amrap
100 sec

bent over row

4 sets

high knees

Set
Reps
Rest time
1
25
30 sec
2
25
30 sec
3
25
30 sec
4
25
30 sec

high knees

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
30 sec
2
70% TM
12
30 sec
3
80% TM
12
30 sec
4
80% TM
12 +
amrap
30 sec

seated cable row

4 sets

mountain climbers

Set
Reps
Rest time
1
20
30 sec
2
20
30 sec
3
20
30 sec
4
20
30 sec

mountain climbers

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
40 sec
2
60% 1RM
12
40 sec
3
65% 1RM
12
40 sec
4
70% 1RM
12 +
amrap
40 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
40 sec
2
65% 1RM
12
40 sec
3
70% 1RM
12
40 sec
4
70% 1RM
12 +
amrap
40 sec

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
40 sec
2
75% 1RM
12
40 sec
3
80% 1RM
12
40 sec
4
85% 1RM
12 +
amrap
40 sec

leg extension

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
8
30 sec
2
55% 1RM
8
30 sec
3
60% 1RM
8
30 sec
4
60% 1RM
8 +
amrap
30 sec

bulgarian split squat

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
40 sec
2
75% 1RM
12
40 sec
3
80% 1RM
12
40 sec
4
85% 1RM
12
40 sec

leg curl

4 sets

overhead lunges

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
40 sec
2
65% 1RM
10
40 sec
3
70% 1RM
10
40 sec
4
75% 1RM
10
40 sec

overhead lunges

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
20
30 sec
4
–
–
20
30 sec

calf raise

4 sets

Chest HIIT

barbell flat bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell flat bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

incline bench press

4 sets

jump squats

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

jump squats

4 sets

pec dec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

pec dec fly

4 sets

Cross Mountain Climbers

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Cross Mountain Climbers

4 sets

assisted parallel bar dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

assisted parallel bar dips

4 sets

Half Burpees

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Half Burpees

4 sets

Shoulder HIIT Core

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lateral raise

4 sets

kettleBell Alternating Cleans

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

kettleBell Alternating Cleans

4 sets

bench front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench front raise

4 sets

abs crunches

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

abs crunches

4 sets

reverse pec dec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

reverse pec dec fly

4 sets

Cross Mountain Climbers

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec

Cross Mountain Climbers

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Leg raises

4 sets

Arms Core

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

overhead triceps extensions

4 sets

barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

barbell curl

4 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

close-grip bench press

4 sets

inclined DB bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

inclined DB bicep curl

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps extension

4 sets

DB hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

DB hammer Curl

4 sets

extension machine oblique crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

extension machine oblique crunch

4 sets

HIIT CORE Cardio

jumping jacks

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

jumping jacks

4 sets

plank on ball

Set
Intensity
Weight
Reps
Rest time
1
0 sec
2
0 sec
3
0 sec
4
0 sec

plank on ball

4 sets

side lunges with floor touch

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

side lunges with floor touch

4 sets

abs crunches

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

abs crunches

4 sets

Cross Mountain Climbers

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

Cross Mountain Climbers

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec
4
–
–
15
0 sec

Leg raises

4 sets

squat plus knee to elbow

Set
Intensity
Weight
Reps
Rest time
1
20
0 sec
2
20
0 sec
3
20
0 sec
4
20
0 sec

squat plus knee to elbow

4 sets

cross trainer

Set
Intensity
Weight
Reps
Rest time
1
0 sec

cross trainer

1 sets

incline walk

Set
Intensity
Weight
Reps
Rest time
1
0 sec

incline walk

1 sets