jamesbaxter3

Apr 19th 2018

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HIIT 100 Six Week Shred

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5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

HIIT Workout combined with Weights for Volume 100.

For 100s select weight equal to 50% of what you could normally do for 10 reps. If you cant complete 10 sets, finish doing as many reps as possible for each.

Chest back abs 10 exercises, 1 hr 58 mins

Barbell Bench Press	10x10 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	10x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Reverse Crunch	10x10 reps	rest: 60s
Crunch	10x10 reps	rest: 60s

Legs tri calves 12 exercises, 2 hrs 13 mins

Barbell Squat	10x10 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	10x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Lying Tricep Extension	3x12 reps	rest: 60s
Bodyweight Calf Raise	10x10 reps	rest: 60s
Bodyweight Calf Raise	3x12 reps	rest: 60s
Dumbbell Seated Calf Raise	3x12 reps	rest: 60s
Kettlebell One-Arm Swing	10x10 reps	rest: 60s

Shoulders traps biceps forearms 11 exercises, 2 hrs 27 mins

Dumbbell Seated Shoulder Press	10x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	10x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Bicep Curl	10x10 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	10x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Barbell Clean	10x10 reps	rest: 60s

Chest Back Abs 11 exercises, 2 hrs 17 mins

Barbell Bench Press	10x10 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	10x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell One-Arm Row	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Reverse Crunch	10x10 reps	rest: 60s
Crunch	10x10 reps	rest: 60s
	10x10 reps	rest: 60s

Legs triceps calves 12 exercises, 2 hrs 14 mins

Barbell Squat	10x10 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Cable Shoulder Extension	10x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable High Pulley Tricep Extension	3x12 reps	rest: 60s
Bodyweight Calf Raise	10x10 reps	rest: 60s
Bodyweight Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x12 reps	rest: 60s
Kettlebell One-Arm Swing	10x10 reps	rest: 60s

Shoulders Traps Biceps Forearms 12 exercises, 2 hrs 35 mins

Dumbbell Seated Shoulder Press	10x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Dumbbell Alternating Posterior Fly (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	10x10 reps	rest: 60s
Dumbbell Bicep Curl	10x10 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	10x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x12 reps	rest: 60s
Barbell Clean	10x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s