Killer HIT Routines!
  Growth Factor 1    
     
       
 
 
  Do you want want a routine that will knock you on the ground? Here are a few you can try. For the first routine, go through the exercises with NO REST in between sets. If you want to, you can do 2 sets of each exercise and rest for ONE MINUTE between sets and lifts. If you hit it hard, it should knock you out.

Routine 1

Monday

  • 1 x 15 - 20 reps Squat to Failure
  • 1 x 6 - 10 reps Calf Raise
  • 1 x 6 - 10 reps Bench Press to Negative Failure
  • 1 x 6 - 10 reps Shoulder Press to Negative Failure
  • 1 x 6 - 10 reps Grip Work (bent arm hang)

Friday (soon switched to next week Monday)

  • 1 x 15 - 20 Deadlift
  • 1 x 6 - 10 Chins
  • 1 x 6 - 10 Curls
  • 1 x 6 - 10 Crunches

Routine 2

  Keep your form strict throughout the movement and increase the weight slightly each week. 2.5 - 5lbs. per week on big lifts, and 1.25 - 2.5lbs. per week on the smaller lifts.

Workout 1

  • Squat: Alternate 5 X 5
  • Weighted Dips: 5 X 5
  • Pull Movement (Bent Over Rows, Curls, etc.): 5 X 5
  • Weighted Leg Raises: 5 X 5
  • Neck and Grip Work

Workout 2

  • Deadlift: 5 X 5
  • Weighted Chins: 5 X 5
  • Accessory Push Movement (Bench, Standing Press, etc.): 5 X 5
  • Weighted Leg Raises: 5 X 5
  • Neck and Grip Work
 
 
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