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HIT Program

South-Africa

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If anyone out there has any HIT program in excel or any format that I can use please paste link here so that I can download.

Biggest Pain: Big tummy....Body Fat 23%

Been training for almost 4 yrs - well defined upper body (could be better) and good legs. The mid sector is the problem. This year need to see six pack before my b'day in May 2006.

Advise, suggestions welcome.

Statistics

Height 1.4 meters
Weight 80 kg
Body Fat 23% (stop laughing!!)

Thanks and Happy New year and all the best from Johannesburg - South Africa
 
I'd look into your diet if you are looking to trim down the mid-section.....Here's my favorite 3 day HIT program......I'm too lazy to take out my numbers ...... I pulled this from my journal last year. All the sessions took about 25 minutes to do. I would warmup on the treadmill for 10 minutes.

HIT Day #1

HS Incline Press
260 x 17 RP

Trap Bar Deadlift
415 x 8

Weighted Chins
bw +45 x 9 | dropset | bw x 8

Overhead Tricep Rope Press
150 x 19

Trunk Pulldowns (abs)
200 x 12

Standing BB Press (Shoulder Width Grip)
115 x 15


Day off


HIT Day #2

Smith CG Bench press
4 plates x 15 RP

Weighted Pullups
bw +45 x 15 RP | dropset | bw x 5

SLDL
285 x 10

DB Row
140 x 12 Right Arm | 10 Left Arm

Side Raises
30 x 15 RP

Day off

HIT Day #3

Squats
225 x 22

Weighted dips
bw +45 x 17 RP

Cable Rows
220 x 15

Upright Row
125 x 15

2 days off

REPEAT program with more weight or more reps (this is KEY)
 
Here's an example of an HIT routine I did:

Workout A:
Squat
Overhead Press
Yates Row
Decline Sit-up
Farmer's Walk
Calf Raise

Workout B:
Deadlift
Bench Press
Pullup
Glute Ham Raise
Side Bend
Turkish Getup

Workout C:
Clean & Jerk
Front Squat
DB Overhead Press
Chinup
Hanging Leg Raise
Pronated Shrug

Workout D:
Good Morning
Decline Press
Bent DB Row
Upright Row
Lying Leg Raise
Overhead Squat
 
i've done two different three day HIT routines. let me show you.
 
I have never had this exercise. What is it? How do you do it?

Clean:
10 x 95
9 x 100
8 x 105
5 x 115
 
South-Africa said:
I have never had this exercise. What is it? How do you do it?

Clean:
10 x 95
9 x 100
8 x 105
5 x 115

Don't incorporate it into a routine just yet. It is the first half of the Olympic lift the clean and jerk. However, to get the most benefit from it requires good form. Most people have serious problems with form on this exercise. I would work heavily on form using only a bar, and possibly even a broomstick or something lighter, before ever implementing it into a routine.
 
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