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Did you know?
Humans are the only animals that cry tears.
Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.

Page Two Of HIT Programs!

By: Bodybuilding.com

Back To Page One

Exercise/ Routine #23# of Sets# of Reps
Deadlift1 set6-8 reps
Leg Extensions1 set6-8 reps
Leg Curl1 set6-8 reps
Calf Raises1 set6-8 reps
Hammer Decline Bench1 set6-8 reps
Close Grip Pulldown1 set6-8 reps
Hammer Shrugs(Standing)1 set6-8 reps
Hammer Low Row1 set6-8 reps
Hammer Shoulder Press1 set6-8 reps


Exercise/ Routine #24# of Sets# of Reps
Neck Flexion/Extension1 set8-10 reps
Upright Rows1 set8-10 reps
Leg Extensions1 set12-15 reps
Tru-Squat1 set30 reps
Walking Lunges1 setTo Failure
Leg Curl1 set12-15 reps
Barbell Bench Press1 set6-10 reps
Lateral Rows1 set6-10 reps
Seated Press1 set6-10 reps
Weighted Chins1 set6-10 reps
Weighted Dips1 set6-10 reps
Negative Chins1 set6-10 reps
Negative Dips1 set6-10 reps
Leg Press1 set20 reps


Exercise/ Routine #25# of Sets# of Reps
Squats1 set10-15 reps
Deadlifts1 set10-15 reps
Shrugs1 set10-15 reps
Bench Press1 set5-10 reps
Rows1 set10-15 reps
Overhead Press1 set5-10 reps


Exercise/ Routine #26# of Sets# of Reps
Squats1 set20 reps
Bench Press1 set10 reps
One Arm Hammer Row1 set10 reps
Negative Dips1 set6 reps
Negative Chins1 set6 reps
Crunches1 setTo Failure
Manual Resistance Neck Work1 set5-10 reps


Exercise/ Routine #27# of Sets# of Reps
Squats1 set10-12 reps
Deadlifts1 set10-12 reps
Dumbbell Press1 set8-10 reps
Incline Dumbbell Press1 set8-10 reps
Incline Dumbbell Flyes1 set8-10 reps
Standing Dumbbell
Shoulder Press		1 set8-10 reps
Pullups1 set8-10 reps
Bent Over Dumbbell Rows1 set8-10 reps
Barbell Curls1 set8-10 reps
Shrugs1 set8-10 reps
Dips1 set8-10 reps
Crunches1 setTo Failure
Leg Lifts1 setTo Failure
Forearms1 set8-10 reps


Exercise/ Routine #28# of Sets# of Reps
Reverse Grip Chins1 set8-10 reps
Dips1 set8-10 reps
Reverse Grip Chins1 set8-10 reps
Dips1 set8-10 reps
Standing Dumbbell Press1 set8-10 reps
Neck Extensions1 set8-10 reps
Neck Contraction1 set8-10 reps
Dumbbell Squat1 set8-10 reps
Dumbbell Stiff Leg Deadlifts1 set8-10 reps
Dumbbell Squats1 set8-10 reps
Dumbbell Stiff Leg Deadlifts1 set8-10 reps
Dumbbell Calf Raises1 set8-10 reps


Exercise/ Routine #29# of Sets# of Reps
Squats1 set10-12 reps
Leg Curls1 set10-12 reps
Calf Raises1 set8-10 reps
Chest Press1 set8-10 reps
Rows1 set8-10 reps
Shoulder Press1 set8-10 reps
Hammer Curls1 set8-10 reps


Exercise/ Routine #30# of Sets# of Reps
Hamstring Curls1 set10-12 reps
Breathing Squats1 set10-12 reps
Bench Press1 set8-10 reps
Shoulder Press1 set8-10 reps
Close Grip Pulldowns1 set8-10 reps
Pullovers1 set8-10 reps
Lateral Shoulder Raise1 set8-10 reps
Neck Flexion1 set8-10 reps


Exercise/ Routine #31# of Sets# of Reps
Squats1 set20 reps
Trap Bar Deadlifts1 set15 reps
Overhead Press1 set8-10 reps
Curls1 set1-10 reps
Crunches1 setTo Failure


Exercise/ Routine #32# of Sets# of Reps
Squats or Leg Press1 set20 reps
Pullovers1 set20 reps
Dumbbell Bench Press1 set10 reps
Dumbbell Shoulder Press1 set10 reps
Dumbbell Shrugs1 set10 reps
Squats or Leg Press1 set5 reps
Deadlifts1 set3-5 reps
Dumbbell Curls1 set10 reps
Pinch Grips1 set8-10 reps
Farmers Walk1 setTo Failure


Exercise/ Routine #33# of Sets# of Reps
Deadlifts1 set6-8 reps
Close Grip Lat Pulldowns1 set8 reps
Barbell Rows1 set8 reps
Pullovers1 set8 reps
Squats1 set8 reps
One Leg Press1 set10 reps
Bench Press1 set8 reps
Weighted Dips1 set8 reps
Military Press1 set8 reps
Bicep Curls1 set8-10 reps
Tricep Pushdowns1 set8-10 reps
Crunches1 set100


Exercise/ Routine #34# of Sets# of Reps
Hanging Knee Raises2 set8-12 reps
Weighted Chinups2 set8-12 reps
Weighted Dips2 set8-12 reps
Upright Rows2 set8-12 reps
Leg Presses2 set8-12 reps
Calf Raises2 set8-12 reps
Super Gripper2 set8-12 reps


Exercise/ Routine #35# of Sets# of Reps
Hammer Strength Chest Press1 set8-15 reps
Close Grip Pulldown1 set8-15 reps
Dumbbell Lateral/
Machine Shoulder Press		1 set8-15 reps
Leg Press1 set20 reps


Exercise/ Routine #36# of Sets# of Reps
Dumbbell Rows1 set8-12 reps
Military Press1 set8-12 reps
Tricep Pushdowns1 set8-12 reps
Barbell Curls1 set8-12 reps
Bench Press1 set8-12 reps
Leg Extensions or Squats1 set8-12 reps


Exercise/ Routine #37# of Sets# of Reps
DAY ONE
Bench Press2 set8-15 reps
Dumbbell Side Laterals2 set8-20 reps
Barbell Preacher Curls1 set8-15 reps
Close Grip Bench Press2 set8-12 reps
DAY TWO
Squats1 set10-25 reps
Deadlifts1 set8-15 reps
Dumbbell Rows2 set8-20 reps
One Leg Calf Raises2 set15-50 reps
Crunches2 set20-30 reps


Exercise/ Routine #38# of Sets# of Reps
DAY ONE
Deadlift1 set10 reps
Leg Press1 set20 reps
Overhead Press1 set5-8 reps
Shrugs1 set15 reps
Pulldown to Chest1 set8-12 reps
Standing Calf Raise1 set15 reps
Four Way Neck Machine1 set15 reps
Reverse Curls1 set12 reps
Weighted Situps1 set15 reps
DAY TWO
Squats1 set15 reps
Bench Press1 set5 reps
Hammer Lateral Raise1 set6-8 reps
One Arm Dumbbell Press1 set6-8 reps
Tricep Pushdowns1 set12 reps
Standing Calf Raise1 set15 reps
Four Way Neck Machine1 set15 reps
Reverse Curls1 set12 reps
Weighted Situps1 set15 reps


Exercise/ Routine #39# of Sets# of Reps
DAY ONE
Squats1 set10-12 reps
Overhead Press1 set8-10 reps
Weighted Crunches1 setTo Failure
Neck Flexion1 set8-10 reps
Grip Work1 set8-10 reps
DAY TWO
Trap Bar Deadlifts1 set10-12 reps
Bench Press1 set8-10 reps
Thick Bar Chins1 set8-10 reps
Side Bends1 set8-10 reps
Grip Work1 set8-10 reps


Exercise/ Routine #40# of Sets# of Reps
DAY ONE
Hammer Squats1 set10-12 reps
Decline Press1 set8-10 reps
Parallel Grip Pulldown1 set8-10 reps
Hammer Incline Press1 set8-10 reps
Machine Pullover1 set8-10 reps
Shrugs1 set8-10 reps
One Legged Calf Raise1 set12-15 reps
Ab Crunch1 setTo Failure
Hammer Gripper1 set8-10 reps
DAY TWO
Hammer Leg Press1 set10-12 reps
Hammer Behind Neck Press1 set8-10 reps
Close Grip Pulldown1 set8-10 reps
Hammer Incline Press1 set8-10 reps
Hammer Neck Machine1 set8-10 reps
Hyperextensions1 set8-10 reps
Hammer Reverse Curls1 set8-10 reps
Wrist Curls1 set8-10 reps


Exercise/ Routine #41# of Sets# of Reps
DAY ONE
Squats1 set20 reps
Bench Press1 set8-12 reps
Parallel Grip Chins1 set8-12 reps
Weighted Crunch1 set15-20 reps
DAY TWO
Trap Bar Deadlifts1 set15 reps
Standing Press1 set8-12 reps
Rows1 set8-12 reps
Weighted Crunch1 set15-20 reps


Exercise/ Routine #42# of Sets# of Reps
DAY ONE
Harness Squats1 set15-20 reps
Trap Bar Press1 set6-10 reps
Decline Press1 set5-8 reps
Farmers Walk1 set15-20 reps
One Leg Heel Raise1 set5-8 reps
Neck Work1 set10-12 reps
DAY TWO
Back Extensions1 set12-15 reps
Dumbbell Rows1 set6-10 reps
Sandbag Carry1 set15-20 reps
Reverse and Regular
Wrist Curl		1 set5-8 reps
Neck Work1 set10-12 reps


Exercise/ Routine #43# of Sets# of Reps
DAY ONE
Squats1 set10-12 reps
Bench Press1 set8-10 reps
Pullovers1 set8-10 reps
Dumbbell Rows1 set8-10 reps
Shrugs1 set8-10 reps
Close Grip Bench Press1 set8-10 reps
Barbell Curls1 set8-10 reps
Leg Curls1 set10-12 reps
Standing Calf Raises1 set12-15 reps
DAY TWO
Deadlifts1 set10-12 reps
Hammer Bench Press1 set8-10 reps
Dips1 set8-10 reps
Chinups1 set8-10 reps
Seated Dumbbell Press1 set8-10 reps
Dumbbell Curls1 set8-10 reps
Leg Extensions1 set10-12 reps
Calf Raises1 set12-15 reps
Crunches1 setTo Failure


Exercise/ Routine #44# of Sets# of Reps
DAY ONE
Military Press1 set6-8 reps
Squats1 set20 reps
Stifflegged Deadlifts1 set15 reps
Squats1 set20 reps
Negative Chins1 set6-10 reps
Neck Flexion1 set12 reps
Grip Work1 set8-10 reps
Crunches1 setTo Failure
DAY TWO
Deadlifts1 set12-15 reps
Leg Press1 set20 reps
Bench Press1 set10-12 reps
Lateral Pulldowns1 set8-10 reps
Neck Extensions1 set12 reps
Shrugs1 set10-15 reps
Sidebends1 set10-15 reps
Grip Work1 set8-10 reps
Crunches1 setTo Failure


Exercise/ Routine #45# of Sets# of Reps
DAY ONE
Incline Press2 set8-10 reps
Seated Shoulder Press2 set8-10 reps
Preacher Curls1 set8-10 reps
DAY TWO
Squats1 set15-20 reps
Deadlifts1 set15-20 reps
One Arm Dumbbell Rows1 set8-10 reps
One Leg Calf Raise1 set15-20 reps
Crunches1 set15-20 reps


Exercise/ Routine #46# of Sets# of Reps
DAY ONE
Leg Press1 set10-12 reps
Barbell Pullovers1 set8-10 reps
Weighted Dips1 set8-10 reps
Curls1 set8-10 reps
DAY TWO
Squats1 set10-12 reps
Light Dumbbell Pullovers1 set20-25 reps
Incline Press1 set8-10 reps
Lateral Raises1 set8-10 reps
Crunches1 setTo Failure


Exercise/ Routine #47# of Sets# of Reps
DAY ONE
Squats/Deadlifts3 set8-12 reps
Seated Row2 set8-12 reps
Close Grip Chins1 set8-12 reps
Dumbbell Rows1 set8-12 reps
Shrug Row1 set8-12 reps
Dumbbell Shrug1 set8-12 reps
Barbell or Dumbbell Curls1 set8-12 reps
DAY TWO
Bench Press3 set8-12 reps
Dumbbell Incline Press2 set8-12 reps
Barbell Cuban Press1 set8-12 reps
Dumbbell Side Lateral1 set8-12 reps
Weighted Tricep Dip1 set8-12 reps
Dumbbell Seated Extensions1 set8-12 reps
Calf Raises1 set8-12 reps


Exercise/ Routine #48# of Sets# of Reps
DAY ONE
Leg Press1 set10-15 reps
Hammer Hi-Row1 set6-10 reps
Hammer Incline1 set6-10 reps
Shoulder Rotations1 set10 reps
DAY TWO
Deadlifts1 set8-12 reps
Seated Shoulder Press1 set6-10 reps
Weighted Underhand Grip Chins1 set6-10 reps
Hammer Side Laterals1 set6-10 reps
Hammer Rear Delts1 set6-10 reps


Exercise/ Routine #49# of Sets# of Reps
DAY ONE
Reverse Grip Chins2 sets8-12 reps
Dips2 sets8-12 reps
Dumbbell Shrugs2 sets8-12 reps
Crunches1 set100 reps
DAY TWO
Dumbbell Squats2 sets10-12 reps
Dumbbell Overhead Press2 sets8-12 reps
Standing Calf Raises2 sets10-20 reps
Neck Flexes2 sets8-12 reps


Exercise/ Routine #50# of Sets# of Reps
DAY ONE
Squats1 sets10-15 reps
Stiff Leg Deadlifts1 sets8-12 reps
Donkey Calf Raise1 sets8-12 reps
Crunches1 set10-15 reps
DAY TWO
Incline Barbell Press1 sets8-12 reps
Weighted Chins1 sets8-12 reps
Weighted Dips1 sets8-12 reps
One Arm Dumbbell Rows1 sets8-12 reps


Exercise/ Routine #51# of Sets# of Reps
DAY ONE
Pullover1 sets8-10 reps
Pulldown1 sets8-10 reps
Arm Cross1 sets8-10 reps
Decline Press1 set8-10 reps
Lateral Raise1 set8-10 reps
Delt Press1 set8-10 reps
DAY TWO
Leg Extensions1 sets8-12 reps
Leg Press1 sets8-12 reps
Calf Raise1 sets12-15 reps
Bicep Curls1 sets8-10 reps
Tricep Curls1 set8-10 reps


Exercise/ Routine #52# of Sets# of Reps
DAY ONE
Squats1 sets20 reps
Pullovers1 sets10-15 reps
Bench Press1 sets6-10 reps
Lat Pulldowns1 set6-10 reps
Shoulder Press1 set6-10 reps
Tricep Press1 set6-10 reps
Bicep Curls1 set6-10 reps
Reverse Bicep Curls1 set6-10 reps
Crunches1 set15-20 reps
Hyper Extensions1 setTo Failure
DAY TWO
Deadlift1 sets20 reps
Leg Press1 sets15-20 reps
Bench Press1 sets15-20 reps
Rows1 sets15-20 reps
Lateral Raises1 set6-10 reps
Dips1 setTo Failure
Pullups1 setTo Failure


Exercise/ Routine #53# of Sets# of Reps
DAY ONE
Barbell Squats2 sets5-1-5 reps
Reverse Grip Chins2 sets5-1-5 reps
Seated Dumbbell Press2 sets5-1-5 reps
Neck Extensions2 set5-1-5 reps
Crunches2 set5-1-5 reps
DAY TWO
Dumbbell Deadlifts2 sets5-1-5 reps
Dumbbell Row2 sets5-1-5 reps
Weightd Dips2 sets5-1-5 reps
Barbell Calf Raise2 sets5-1-5 reps


Exercise/ Routine #54# of Sets# of Reps
DAY ONE
Military Press1 sets8-10 reps
Pulldowns1 sets8-10 reps
Bench Press1 sets8-10 reps
Cable Row1 set8-10 reps
Standing Calf Raise1 set12-15 reps
Crunches1 setTo Failure
DAY TWO
Squats1 sets10-12 reps
Leg Curls1 sets10-12 reps
Seated Calf Raise1 sets12-15 reps
Incline Situp1 setsTo Failure


Exercise/ Routine #55# of Sets# of Reps
DAY ONE
Squats1 sets20 reps
Calf Raises1 sets15 reps
Military Press1 sets8-10 reps
Barbell Curls1 set8-10 reps
Bench Press1 set8-10 reps
Crunches1 set50-100 reps
DAY TWO
Bench Press1 sets8-10 reps
Incline Dumbbell Press1 sets15 reps
Deadlifts1 sets15 reps
Palms Up Pulldowns1 sets8-10 reps
Dumbbell Shrugs1 sets15 reps
Neck Extensions1 sets8-10 reps


Exercise/ Routine #56# of Sets# of Reps
DAY ONE
Squats1 sets15 reps
Standing Calf Raises1 sets15 reps
Seated Presses1 sets8 reps
Shrugs1 set8 reps
Crunches1 set8 reps
DAY TWO
Stiff Leg Deadlifts1 sets15 reps
Dips1 sets8 reps
Chins1 sets8 reps
Close Grip Bench Press1 sets8 reps
Curls1 sets8 reps


Exercise/ Routine #57# of Sets# of Reps
DAY ONE
Squats1 sets10-12 reps
Incline Bench Press1 sets8-10 reps
Shrugs1 sets8-10 reps
Bicep Curls1 set8-10 reps
Standing Calf Raises1 set8-10 reps
DAY TWO
Deadlifts1 sets10-12 reps
Overhead Press1 sets8-10 reps
Chinups1 sets8-10 reps
Seated Calf Raises1 sets8-10 reps


Exercise/ Routine #58# of Sets# of Reps
DAY ONE
Weighted Dips1 sets6-8 reps
Incline Dumbbell Press1 sets6-8 reps
Dumbbell Shrugs2 sets6-8 reps
Dumbbell Curls2 set6-8 reps
DAY TWO
Reverse Grip Chins1 sets6-8 reps
Dumbbell Rows1 sets6-8 reps
Seated Dumbbell Press2 sets6-8 reps
Tricep Dips2 sets6-8 reps
DAY THREE
Barbell Squats2 sets10-15 reps
Calf Raises2 sets10-15 reps
Crunches2 sets25 reps
Barbell Curls2 sets8-12 reps


Exercise/ Routine #59# of Sets# of Reps
DAY ONE
Bench Press1 sets8-10 reps
Bent Over Row1 sets8-10 reps
Seated Military Press1 sets8-10 reps
Plier Lifting1 set8-10 reps
DAY TWO
Weighted Dips1 sets8-10 reps
Weighted Pullups1 sets8-10 reps
Seated One Arm Dumbbell Press1 sets8-10 reps
Pinch Grip1 sets8-10 reps
DAY THREE
Trap Bar Deadlifts1 sets8-10 reps
Bodyweight Dips1 sets8-10 reps
Wrist Roller1 sets8-10 reps


Exercise/ Routine #60# of Sets# of Reps
DAY ONE
Bench Press1 sets8-10 reps
Pulley Flyes1 sets8-10 reps
Deadlifts1 sets8-10 reps
Pulldowns1 set8-10 reps
Side Laterals1 set8-10 reps
Curls1 set8-10 reps
DAY TWO
Leg Press1 sets10-12 reps
Leg Extensions1 sets10-12 reps
Straight Leg Deadlifts1 sets10-12 reps
Calf Raises1 sets8-10 reps
Rope Crunches1 set8-10 reps
DAY THREE
Weighted Dips1 sets8-10 reps
Weighted Pullups1 sets8-10 reps
Dumbbell Shoulder Press1 sets8-10 reps
Shrugs1 set8-10 reps
Tricep Extensions1 set8-10 reps

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