HIIT 100 Six Week Shred

Workout Name : HIIT 100 Six Week Shred

Shared By : mindsetphoto

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Advanced
Downloads / Views : 3 / 960

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Description

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.

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Day 1 Chest back abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 10 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 10 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 10 10 Progress Chart

Abs

Crunches Crunches 60 sec 10 10 Progress Chart
Day 2 Legs tri calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 10 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 10 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Cable Lying Triceps Extension Cable Lying Triceps Extension 60 sec 12 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 10 10 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 60 sec 10 10 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 10 3 Progress Chart

Abs

Toe Touchers Toe Touchers 30 sec 10 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart
Day 3 Shoulders traps biceps forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 10 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 10 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 10 10 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 12 3 Progress Chart

Abs

Sled Push 60 sec 1 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 10 10 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 10 10 Progress Chart
Day 4 Chest Back Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 10 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 10 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row 60 sec 12 3 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 12 3 Progress Chart

Abs

Crunches Crunches 60 sec 10 10 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart
Day 5 Legs triceps calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 10 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 10 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Cable High Pulley Overhead Tricep Extension Cable High Pulley Overhead Tricep Extension 60 sec 12 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 10 10 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 60 sec 10 10 Progress Chart
Day 6 Shoulders Traps Biceps Forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 10 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Alternate Rear Delt Fly on Exercise Ball Dumbbell Alternate Rear Delt Fly on Exercise Ball 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 10 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 10 10 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 10 5 Progress Chart

Abs

Cable Twisting Crunch Cable Twisting Crunch 60 sec 10 5 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 10 5 Progress Chart