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making my own High intensity, 20 minute program... help plz!
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Posted by: ArnoldsProtege
Hey guys.. due to recent circumstances, my time for weight lifting has been cut substancially, as well as my energy. So ive decided to go to the gym 3 times a week and go all out for 20 minutes. I have done this sample workout twice already, and it gets me feeling strong, pumped, and best of all, im in and out in 20. here what i got so far...
I have been doing a circut of all of these exercises and doing 4-5 sets of 5 reps. I lift as heavy as I can, and generally by the fourth or fifth set I have to drop weight or do less reps.
Bench Press
Bicep curls
standing dumbell shoulder presses
pullups
dips
bent over rows
squats (machine)
deads
I do all that as quick as possible (takes me about 2-4 minutes, doing all of them at 100 percent, with as much weight possible, and with no rest inbetween)
I do that, I rest/take a drink for a minute or so, and then i get back to it. I am sweating like a pig at the end of the workout, and I am out of breathe the entire time, working as hard as i possibly can.I dont have any time anymore, and cannot afford to do cardio, so I am using this for cardio as well. My goal is to do 3 total body workouts/circuits a week; keep in mind, my legs are already rock solid, and I get a GREAT all around workout from my new construction/landscaping job wich im doing 10 hours a day, 5-7 days a week.
Any suggestions on how I can work out a program like this most efficiently, hitting all my major muscles, doing as many compound lifts as possible and most importantly, utilizing the time i spend at the gym as efficient as possible? thanks alot guys.
Posted by: ArnoldsProtege
No one has ever done a similar program, or knows anything about one? Im still goinmg to keep doing what im doing, but id really like to know of any better programs that are very similar to what im doing.
Posted by: JonnyStead
This doesnt really look like a HIT workout to me (but I'm no expert on HIT) - it kinda looks like a full body workout that you're trying to do quite quickly which isnt the same. Typically with HIT you work a few muscles in one session - really hard (hence High Intensity) and then you have a lot of recovery time 6-10 days or more to give time for repair and growth. Could be worth looking at the stickies for HIT workouts to compare to.
Posted by: zombul
You should look into CrossFit.If you do all those exercises back to back and then take a break to start again thats what I would say its closest related too.
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making my own High intensity, 20 minute program... help plz!
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