D & L's HIIT

Workout Name : D & L's HIIT

Shared By : daniellittlejohn VIP

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 4 / 691

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Description

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Monday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 16 5 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 10 5 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 0 sec 15 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 15 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 0 sec 12 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 10 4 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 0 sec 12 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 12 4 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 0 sec 12 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 30 sec 15 4 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 0 sec 12 4 Progress Chart

Abs

Plank Plank 45 sec - 4 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 30 sec 12 4 Progress Chart
Tuesday Chest/ Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 0 sec 12 4 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 0 sec 12 4 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 10 4 Progress Chart

Chest

Butterfly Butterfly 0 sec 14 4 Progress Chart

Abs

Plank Plank 45 sec - 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 0 sec 12 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 30 sec 12 4 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 0 sec 12 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 15 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 12 4 Progress Chart
Wednesday Rest
Thursday Back/ Shoulders
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 14 4 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 10 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 0 sec 14 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 15 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 0 sec 12 4 Progress Chart

Abs

Plank Plank 30 sec - 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 0 sec 12 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 10 4 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 0 sec 12 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 10 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 30 sec 14 4 Progress Chart
Friday Cardio/ Core
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 10 3 Progress Chart

Abs

Decline Crunch Decline Crunch 30 sec 10 3 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 30 sec 10 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 30 sec 10 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 10 3 Progress Chart
Saturday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 6 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 30 sec 12 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 0 sec 14 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 14 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 16 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 12 4 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 12 4 Progress Chart