Bodybuilding.com - HIT Workouts And Programs: Page 2!

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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

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Exercise/ Routine #23 # of Sets # of Reps

Deadlift 1 set 6-8 reps

Leg Extensions 1 set 6-8 reps

Leg Curl 1 set 6-8 reps

Calf Raises 1 set 6-8 reps

Hammer Decline Bench 1 set 6-8 reps

Close Grip Pulldown 1 set 6-8 reps

Hammer Shrugs(Standing) 1 set 6-8 reps

Hammer Low Row 1 set 6-8 reps

Hammer Shoulder Press 1 set 6-8 reps

Exercise/ Routine #24 # of Sets # of Reps

Neck Flexion/Extension 1 set 8-10 reps

Upright Rows 1 set 8-10 reps

Leg Extensions 1 set 12-15 reps

Tru-Squat 1 set 30 reps

Walking Lunges 1 set To Failure

Leg Curl 1 set 12-15 reps

Barbell Bench Press 1 set 6-10 reps

Lateral Rows 1 set 6-10 reps

Seated Press 1 set 6-10 reps

Weighted Chins 1 set 6-10 reps

Weighted Dips 1 set 6-10 reps

Negative Chins 1 set 6-10 reps

Negative Dips 1 set 6-10 reps

Leg Press 1 set 20 reps

Exercise/ Routine #25 # of Sets # of Reps

Squats 1 set 10-15 reps

Deadlifts 1 set 10-15 reps

Shrugs 1 set 10-15 reps

Bench Press 1 set 5-10 reps

Rows 1 set 10-15 reps

Overhead Press 1 set 5-10 reps

Exercise/ Routine #26 # of Sets # of Reps

Squats 1 set 20 reps

Bench Press 1 set 10 reps

One Arm Hammer Row 1 set 10 reps

Negative Dips 1 set 6 reps

Negative Chins 1 set 6 reps

Crunches 1 set To Failure

Manual Resistance Neck Work 1 set 5-10 reps

Exercise/ Routine #27 # of Sets # of Reps

Squats 1 set 10-12 reps

Deadlifts 1 set 10-12 reps

Dumbbell Press 1 set 8-10 reps

Incline Dumbbell Press 1 set 8-10 reps

Incline Dumbbell Flyes 1 set 8-10 reps

Standing Dumbbell
Shoulder Press 1 set 8-10 reps

Pullups 1 set 8-10 reps

Bent Over Dumbbell Rows 1 set 8-10 reps

Barbell Curls 1 set 8-10 reps

Shrugs 1 set 8-10 reps

Dips 1 set 8-10 reps

Crunches 1 set To Failure

Leg Lifts 1 set To Failure

Forearms 1 set 8-10 reps

Exercise/ Routine #28 # of Sets # of Reps

Reverse Grip Chins 1 set 8-10 reps

Dips 1 set 8-10 reps

Reverse Grip Chins 1 set 8-10 reps

Dips 1 set 8-10 reps

Standing Dumbbell Press 1 set 8-10 reps

Neck Extensions 1 set 8-10 reps

Neck Contraction 1 set 8-10 reps

Dumbbell Squat 1 set 8-10 reps

Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps

Dumbbell Squats 1 set 8-10 reps

Dumbbell Stiff Leg Deadlifts 1 set 8-10 reps

Dumbbell Calf Raises 1 set 8-10 reps

Exercise/ Routine #29 # of Sets # of Reps

Squats 1 set 10-12 reps

Leg Curls 1 set 10-12 reps

Calf Raises 1 set 8-10 reps

Chest Press 1 set 8-10 reps

Rows 1 set 8-10 reps

Shoulder Press 1 set 8-10 reps

Hammer Curls 1 set 8-10 reps

Exercise/ Routine #30 # of Sets # of Reps

Hamstring Curls 1 set 10-12 reps

Breathing Squats 1 set 10-12 reps

Bench Press 1 set 8-10 reps

Shoulder Press 1 set 8-10 reps

Close Grip Pulldowns 1 set 8-10 reps

Pullovers 1 set 8-10 reps

Lateral Shoulder Raise 1 set 8-10 reps

Neck Flexion 1 set 8-10 reps

Exercise/ Routine #31 # of Sets # of Reps

Squats 1 set 20 reps

Trap Bar Deadlifts 1 set 15 reps

Overhead Press 1 set 8-10 reps

Curls 1 set 1-10 reps

Crunches 1 set To Failure

Exercise/ Routine #32 # of Sets # of Reps

Squats or Leg Press 1 set 20 reps

Pullovers 1 set 20 reps

Dumbbell Bench Press 1 set 10 reps

Dumbbell Shoulder Press 1 set 10 reps

Dumbbell Shrugs 1 set 10 reps

Squats or Leg Press 1 set 5 reps

Deadlifts 1 set 3-5 reps

Dumbbell Curls 1 set 10 reps

Pinch Grips 1 set 8-10 reps

Farmers Walk 1 set To Failure

Exercise/ Routine #33 # of Sets # of Reps

Deadlifts 1 set 6-8 reps

Close Grip Lat Pulldowns 1 set 8 reps

Barbell Rows 1 set 8 reps

Pullovers 1 set 8 reps

Squats 1 set 8 reps

One Leg Press 1 set 10 reps

Bench Press 1 set 8 reps

Weighted Dips 1 set 8 reps

Military Press 1 set 8 reps

Bicep Curls 1 set 8-10 reps

Tricep Pushdowns 1 set 8-10 reps

Crunches 1 set 100

Exercise/ Routine #34 # of Sets # of Reps

Hanging Knee Raises 2 set 8-12 reps

Weighted Chinups 2 set 8-12 reps

Weighted Dips 2 set 8-12 reps

Upright Rows 2 set 8-12 reps

Leg Presses 2 set 8-12 reps

Calf Raises 2 set 8-12 reps

Super Gripper 2 set 8-12 reps

Exercise/ Routine #35 # of Sets # of Reps

Hammer Strength Chest Press 1 set 8-15 reps

Close Grip Pulldown 1 set 8-15 reps

Dumbbell Lateral/
Machine Shoulder Press 1 set 8-15 reps

Leg Press 1 set 20 reps

Exercise/ Routine #36 # of Sets # of Reps

Dumbbell Rows 1 set 8-12 reps

Military Press 1 set 8-12 reps

Tricep Pushdowns 1 set 8-12 reps

Barbell Curls 1 set 8-12 reps

Bench Press 1 set 8-12 reps

Leg Extensions or Squats 1 set 8-12 reps

Exercise/ Routine #37 # of Sets # of Reps

DAY ONE

Bench Press 2 set 8-15 reps

Dumbbell Side Laterals 2 set 8-20 reps

Barbell Preacher Curls 1 set 8-15 reps

Close Grip Bench Press 2 set 8-12 reps

DAY TWO

Squats 1 set 10-25 reps

Deadlifts 1 set 8-15 reps

Dumbbell Rows 2 set 8-20 reps

One Leg Calf Raises 2 set 15-50 reps

Crunches 2 set 20-30 reps

Exercise/ Routine #38 # of Sets # of Reps

DAY ONE

Deadlift 1 set 10 reps

Leg Press 1 set 20 reps

Overhead Press 1 set 5-8 reps

Shrugs 1 set 15 reps

Pulldown to Chest 1 set 8-12 reps

Standing Calf Raise 1 set 15 reps

Four Way Neck Machine 1 set 15 reps

Reverse Curls 1 set 12 reps

Weighted Situps 1 set 15 reps

DAY TWO

Squats 1 set 15 reps

Bench Press 1 set 5 reps

Hammer Lateral Raise 1 set 6-8 reps

One Arm Dumbbell Press 1 set 6-8 reps

Tricep Pushdowns 1 set 12 reps

Standing Calf Raise 1 set 15 reps

Four Way Neck Machine 1 set 15 reps

Reverse Curls 1 set 12 reps

Weighted Situps 1 set 15 reps

Exercise/ Routine #39 # of Sets # of Reps

DAY ONE

Squats 1 set 10-12 reps

Overhead Press 1 set 8-10 reps

Weighted Crunches 1 set To Failure

Neck Flexion 1 set 8-10 reps

Grip Work 1 set 8-10 reps

DAY TWO

Trap Bar Deadlifts 1 set 10-12 reps

Bench Press 1 set 8-10 reps

Thick Bar Chins 1 set 8-10 reps

Side Bends 1 set 8-10 reps

Grip Work 1 set 8-10 reps

Exercise/ Routine #40 # of Sets # of Reps

DAY ONE

Hammer Squats 1 set 10-12 reps

Decline Press 1 set 8-10 reps

Parallel Grip Pulldown 1 set 8-10 reps

Hammer Incline Press 1 set 8-10 reps

Machine Pullover 1 set 8-10 reps

Shrugs 1 set 8-10 reps

One Legged Calf Raise 1 set 12-15 reps

Ab Crunch 1 set To Failure

Hammer Gripper 1 set 8-10 reps

DAY TWO

Hammer Leg Press 1 set 10-12 reps

Hammer Behind Neck Press 1 set 8-10 reps

Close Grip Pulldown 1 set 8-10 reps

Hammer Incline Press 1 set 8-10 reps

Hammer Neck Machine 1 set 8-10 reps

Hyperextensions 1 set 8-10 reps

Hammer Reverse Curls 1 set 8-10 reps

Wrist Curls 1 set 8-10 reps

Exercise/ Routine #41 # of Sets # of Reps

DAY ONE

Squats 1 set 20 reps

Bench Press 1 set 8-12 reps

Parallel Grip Chins 1 set 8-12 reps

Weighted Crunch 1 set 15-20 reps

DAY TWO

Trap Bar Deadlifts 1 set 15 reps

Standing Press 1 set 8-12 reps

Rows 1 set 8-12 reps

Weighted Crunch 1 set 15-20 reps

Exercise/ Routine #42 # of Sets # of Reps

DAY ONE

Harness Squats 1 set 15-20 reps

Trap Bar Press 1 set 6-10 reps

Decline Press 1 set 5-8 reps

Farmers Walk 1 set 15-20 reps

One Leg Heel Raise 1 set 5-8 reps

Neck Work 1 set 10-12 reps

DAY TWO

Back Extensions 1 set 12-15 reps

Dumbbell Rows 1 set 6-10 reps

Sandbag Carry 1 set 15-20 reps

Reverse and Regular
Wrist Curl 1 set 5-8 reps

Neck Work 1 set 10-12 reps

Exercise/ Routine #43 # of Sets # of Reps

DAY ONE

Squats 1 set 10-12 reps

Bench Press 1 set 8-10 reps

Pullovers 1 set 8-10 reps

Dumbbell Rows 1 set 8-10 reps

Shrugs 1 set 8-10 reps

Close Grip Bench Press 1 set 8-10 reps

Barbell Curls 1 set 8-10 reps

Leg Curls 1 set 10-12 reps

Standing Calf Raises 1 set 12-15 reps

DAY TWO

Deadlifts 1 set 10-12 reps

Hammer Bench Press 1 set 8-10 reps

Dips 1 set 8-10 reps

Chinups 1 set 8-10 reps

Seated Dumbbell Press 1 set 8-10 reps

Dumbbell Curls 1 set 8-10 reps

Leg Extensions 1 set 10-12 reps

Calf Raises 1 set 12-15 reps

Crunches 1 set To Failure

Exercise/ Routine #44 # of Sets # of Reps

DAY ONE

Military Press 1 set 6-8 reps

Squats 1 set 20 reps

Stifflegged Deadlifts 1 set 15 reps

Squats 1 set 20 reps

Negative Chins 1 set 6-10 reps

Neck Flexion 1 set 12 reps

Grip Work 1 set 8-10 reps

Crunches 1 set To Failure

DAY TWO

Deadlifts 1 set 12-15 reps

Leg Press 1 set 20 reps

Bench Press 1 set 10-12 reps

Lateral Pulldowns 1 set 8-10 reps

Neck Extensions 1 set 12 reps

Shrugs 1 set 10-15 reps

Sidebends 1 set 10-15 reps

Grip Work 1 set 8-10 reps

Crunches 1 set To Failure

Exercise/ Routine #45 # of Sets # of Reps

DAY ONE

Incline Press 2 set 8-10 reps

Seated Shoulder Press 2 set 8-10 reps

Preacher Curls 1 set 8-10 reps

DAY TWO

Squats 1 set 15-20 reps

Deadlifts 1 set 15-20 reps

One Arm Dumbbell Rows 1 set 8-10 reps

One Leg Calf Raise 1 set 15-20 reps

Crunches 1 set 15-20 reps

Exercise/ Routine #46 # of Sets # of Reps

DAY ONE

Leg Press 1 set 10-12 reps

Barbell Pullovers 1 set 8-10 reps

Weighted Dips 1 set 8-10 reps

Curls 1 set 8-10 reps

DAY TWO

Squats 1 set 10-12 reps

Light Dumbbell Pullovers 1 set 20-25 reps

Incline Press 1 set 8-10 reps

Lateral Raises 1 set 8-10 reps

Crunches 1 set To Failure

Exercise/ Routine #47 # of Sets # of Reps

DAY ONE

Squats/Deadlifts 3 set 8-12 reps

Seated Row 2 set 8-12 reps

Close Grip Chins 1 set 8-12 reps

Dumbbell Rows 1 set 8-12 reps

Shrug Row 1 set 8-12 reps

Dumbbell Shrug 1 set 8-12 reps

Barbell or Dumbbell Curls 1 set 8-12 reps

DAY TWO

Bench Press 3 set 8-12 reps

Dumbbell Incline Press 2 set 8-12 reps

Barbell Cuban Press 1 set 8-12 reps

Dumbbell Side Lateral 1 set 8-12 reps

Weighted Tricep Dip 1 set 8-12 reps

Dumbbell Seated Extensions 1 set 8-12 reps

Calf Raises 1 set 8-12 reps

Exercise/ Routine #48 # of Sets # of Reps

DAY ONE

Leg Press 1 set 10-15 reps

Hammer Hi-Row 1 set 6-10 reps

Hammer Incline 1 set 6-10 reps

Shoulder Rotations 1 set 10 reps

DAY TWO

Deadlifts 1 set 8-12 reps

Seated Shoulder Press 1 set 6-10 reps

Weighted Underhand Grip Chins 1 set 6-10 reps

Hammer Side Laterals 1 set 6-10 reps

Hammer Rear Delts 1 set 6-10 reps

Exercise/ Routine #49 # of Sets # of Reps

DAY ONE

Reverse Grip Chins 2 sets 8-12 reps

Dips 2 sets 8-12 reps

Dumbbell Shrugs 2 sets 8-12 reps

Crunches 1 set 100 reps

DAY TWO

Dumbbell Squats 2 sets 10-12 reps

Dumbbell Overhead Press 2 sets 8-12 reps

Standing Calf Raises 2 sets 10-20 reps

Neck Flexes 2 sets 8-12 reps

Exercise/ Routine #50 # of Sets # of Reps

DAY ONE

Squats 1 sets 10-15 reps

Stiff Leg Deadlifts 1 sets 8-12 reps

Donkey Calf Raise 1 sets 8-12 reps

Crunches 1 set 10-15 reps

DAY TWO

Incline Barbell Press 1 sets 8-12 reps

Weighted Chins 1 sets 8-12 reps

Weighted Dips 1 sets 8-12 reps

One Arm Dumbbell Rows 1 sets 8-12 reps

Exercise/ Routine #51 # of Sets # of Reps

DAY ONE

Pullover 1 sets 8-10 reps

Pulldown 1 sets 8-10 reps

Arm Cross 1 sets 8-10 reps

Decline Press 1 set 8-10 reps

Lateral Raise 1 set 8-10 reps

Delt Press 1 set 8-10 reps

DAY TWO

Leg Extensions 1 sets 8-12 reps

Leg Press 1 sets 8-12 reps

Calf Raise 1 sets 12-15 reps

Bicep Curls 1 sets 8-10 reps

Tricep Curls 1 set 8-10 reps

Exercise/ Routine #52 # of Sets # of Reps

DAY ONE

Squats 1 sets 20 reps

Pullovers 1 sets 10-15 reps

Bench Press 1 sets 6-10 reps

Lat Pulldowns 1 set 6-10 reps

Shoulder Press 1 set 6-10 reps

Tricep Press 1 set 6-10 reps

Bicep Curls 1 set 6-10 reps

Reverse Bicep Curls 1 set 6-10 reps

Crunches 1 set 15-20 reps

Hyper Extensions 1 set To Failure

DAY TWO

Deadlift 1 sets 20 reps

Leg Press 1 sets 15-20 reps

Bench Press 1 sets 15-20 reps

Rows 1 sets 15-20 reps

Lateral Raises 1 set 6-10 reps

Dips 1 set To Failure

Pullups 1 set To Failure

Exercise/ Routine #53 # of Sets # of Reps

DAY ONE

Barbell Squats 2 sets 5-1-5 reps

Reverse Grip Chins 2 sets 5-1-5 reps

Seated Dumbbell Press 2 sets 5-1-5 reps

Neck Extensions 2 set 5-1-5 reps

Crunches 2 set 5-1-5 reps

DAY TWO

Dumbbell Deadlifts 2 sets 5-1-5 reps

Dumbbell Row 2 sets 5-1-5 reps

Weightd Dips 2 sets 5-1-5 reps

Barbell Calf Raise 2 sets 5-1-5 reps

Exercise/ Routine #54 # of Sets # of Reps

DAY ONE

Military Press 1 sets 8-10 reps

Pulldowns 1 sets 8-10 reps

Bench Press 1 sets 8-10 reps

Cable Row 1 set 8-10 reps

Standing Calf Raise 1 set 12-15 reps

Crunches 1 set To Failure

DAY TWO

Squats 1 sets 10-12 reps

Leg Curls 1 sets 10-12 reps

Seated Calf Raise 1 sets 12-15 reps

Incline Situp 1 sets To Failure

Exercise/ Routine #55 # of Sets # of Reps

DAY ONE

Squats 1 sets 20 reps

Calf Raises 1 sets 15 reps

Military Press 1 sets 8-10 reps

Barbell Curls 1 set 8-10 reps

Bench Press 1 set 8-10 reps

Crunches 1 set 50-100 reps

DAY TWO

Bench Press 1 sets 8-10 reps

Incline Dumbbell Press 1 sets 15 reps

Deadlifts 1 sets 15 reps

Palms Up Pulldowns 1 sets 8-10 reps

Dumbbell Shrugs 1 sets 15 reps

Neck Extensions 1 sets 8-10 reps

Exercise/ Routine #56 # of Sets # of Reps

DAY ONE

Squats 1 sets 15 reps

Standing Calf Raises 1 sets 15 reps

Seated Presses 1 sets 8 reps

Shrugs 1 set 8 reps

Crunches 1 set 8 reps

DAY TWO

Stiff Leg Deadlifts 1 sets 15 reps

Dips 1 sets 8 reps

Chins 1 sets 8 reps

Close Grip Bench Press 1 sets 8 reps

Curls 1 sets 8 reps

Exercise/ Routine #57 # of Sets # of Reps

DAY ONE

Squats 1 sets 10-12 reps

Incline Bench Press 1 sets 8-10 reps

Shrugs 1 sets 8-10 reps

Bicep Curls 1 set 8-10 reps

Standing Calf Raises 1 set 8-10 reps

DAY TWO

Deadlifts 1 sets 10-12 reps

Overhead Press 1 sets 8-10 reps

Chinups 1 sets 8-10 reps

Seated Calf Raises 1 sets 8-10 reps

Exercise/ Routine #58 # of Sets # of Reps

DAY ONE

Weighted Dips 1 sets 6-8 reps

Incline Dumbbell Press 1 sets 6-8 reps

Dumbbell Shrugs 2 sets 6-8 reps

Dumbbell Curls 2 set 6-8 reps

DAY TWO

Reverse Grip Chins 1 sets 6-8 reps

Dumbbell Rows 1 sets 6-8 reps

Seated Dumbbell Press 2 sets 6-8 reps

Tricep Dips 2 sets 6-8 reps

DAY THREE

Barbell Squats 2 sets 10-15 reps

Calf Raises 2 sets 10-15 reps

Crunches 2 sets 25 reps

Barbell Curls 2 sets 8-12 reps

Exercise/ Routine #59 # of Sets # of Reps

DAY ONE

Bench Press 1 sets 8-10 reps

Bent Over Row 1 sets 8-10 reps

Seated Military Press 1 sets 8-10 reps

Plier Lifting 1 set 8-10 reps

DAY TWO

Weighted Dips 1 sets 8-10 reps

Weighted Pullups 1 sets 8-10 reps

Seated One Arm Dumbbell Press 1 sets 8-10 reps

Pinch Grip 1 sets 8-10 reps

DAY THREE

Trap Bar Deadlifts 1 sets 8-10 reps

Bodyweight Dips 1 sets 8-10 reps

Wrist Roller 1 sets 8-10 reps

Exercise/ Routine #60 # of Sets # of Reps

DAY ONE

Bench Press 1 sets 8-10 reps

Pulley Flyes 1 sets 8-10 reps

Deadlifts 1 sets 8-10 reps

Pulldowns 1 set 8-10 reps

Side Laterals 1 set 8-10 reps

Curls 1 set 8-10 reps

DAY TWO

Leg Press 1 sets 10-12 reps

Leg Extensions 1 sets 10-12 reps

Straight Leg Deadlifts 1 sets 10-12 reps

Calf Raises 1 sets 8-10 reps

Rope Crunches 1 set 8-10 reps

DAY THREE

Weighted Dips 1 sets 8-10 reps

Weighted Pullups 1 sets 8-10 reps

Dumbbell Shoulder Press 1 sets 8-10 reps

Shrugs 1 set 8-10 reps

Tricep Extensions 1 set 8-10 reps