Workout - Push Pull Legs - High Intensity

Nov 22, 2020 Workout HIT Weightlifting

The creation of this workout has the following items in-mind

• Iterate push day, legs day, pull day followed by a day of rest
• Do not skip the rest day or in my **experience you risk injury
• Do not have more than two days of consecutive rest or you gains can be lost
• Workouts are high-intensity and should be complete in about an hour
• Workouts are designed so everything can be setup before the workout begins
• The last set should be to failure
• The safety bar is always in-place to make safe to go to failure

Push Workout

1. Warn Up Treadmill - 10 min
2. Bench Press 3 x 5-7 alternate 60 second running man - 10 min
3. Seated Dumbbell Shoulder Press 3 x 6-8 altrnate 2 minute walk on treadmill - 10 min
4. Incline Dumbbell Press 3 x 8-10 alternate 30 excersize ball crunches - 10 min
5. Side Lateral Raises 2 x 10-12 alternate 2 minute walk on treadmill - 8 min
6. Triceps Pressdowns - 2 x 8-10 alternate 60 second planks between sets - 6 min
7. Overhead Triceps Extension - 2 x 8-10 alternate 2 minute walk on treadmill - 6 min
8. Cool Down Treadmill - 10 min

Total: ~78 minutes

Pull Workout

1. Warn Up Treadmill - 10 min
2. Pull Ups or Lat Pull-Downs 3 x 6-8 alternate 60 seconds running man - 10 min
3. Bent-over Row 3 x 5-7 alternate 2 minute walk on treadmill - 10 min
4. Barbell Shrugs 3 x 8-10 alternate 30 exercise ball crunches - 10 min
5. Face Pulls - 2 x 10-12 alternate 2 minute walk on treadmill - 6 min
6. Barbell Curl 2 x 8-10 alternate 8 kettle bell side crunches - 8 min
7. Dumbbell Hammer Curl 2 x 8-10 alternate 2 minute walk on treadmill - 6 min
8. Cool Down Treadmill - 10 min

Total: ~70 minutes

Legs Workout

1. Warn Up Treadmill - 10 min
2. Squats 3 X 6-8 alternate 2 minute walk on treadmill - 10 min
3. Romanian Deadlifts 2 X 8-10 alternate 2 minute walk on treadmil - 8 min
4. Leg Press 2 X 10–12 alternate 60 second planks - 8 min
5. Leg Curl 2 X 10–12 alternate 60 second planks - 8 min
6. Calf Raise 4 X 8–10 alternate 2 minute walk on treadmill - 10 min
7. Hanging Leg Raise 2 X 10–15 alternate 2 minute walk on treadmill - 6 min
8. Cool Down Treadmill - 10 min

Total: ~70 minutes