Week 1 workout

So here's the workout I did last week...I'm going to do it again in the coming week...

Superset with: do the first exercise immediately followed by the with exercise then rest 1 min. repeat for the number of sets

sets/reps

High Intensity Interval Training (HITT) workout - cardio exercise further explained at bottom

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Workout 1 – Monday & Thursday
Chest
Incline Bench Press 3/9-10
-superset with-
Incline Flye 3/12-15

Flye 3/12-15
-superset with-
Dumbbell Bench Press 3/9-10

7-minute HITT workout

Shoulders
Barbell Overhead Press 3/9-10
-superset with-
Bent-Over Lateral Raise 3/12-15

Lateral Raise 3/12-15
-superset with-
Dumbbell Upright Row 3/9-10

7-minute HITT workout

Triceps
Pressdown 2/9-10
-superset with-
Cable Overhead Triceps Extension 2/12-15

Lying Triceps Extension 2/12-15
-superset with-
Close-Grip Bench Press 2/9-10

7 min. HITT workout
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Workout 2 – Tuesday & Friday
Legs
Squat 3/9-10
-superset with-
Dumbbell Lung 3/12-15

Leg extension 3/12-15
-superset with-
Leg Press 3/9-10

Leg Curl 3/12-15
-superset with-
Romanian Deadlift 3/9-10

7 min. HITT workout

Calves
Standing Calf Raise 2/12
-superset with-
Seated Calf Raise 2/15

7 min. HITT workout

Abs
Hanging Leg Raise 2/to failure
-superset with-
Crunch 2/to failure

7 min. HITT workout
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Workout 3 (Wednesday & Saturday)
Back
Barbell Row 3/9-10
-superset with-
Seated Cable Row 3/12-15

Straight-Arm Pulldown 3/12-15
-superset with-
Wide-Grip Pulldown 3/9-10

7 min. HITT workout

Traps
Behind-the-Back-Smith Machine Shrug 2/9-10
-superset with-
Smith Machine Shrug 2/12-15

7 min. HITT workout

Biceps
EZ-Bar Curl 2/9-10
-superset with-
EZ Bar Preacher Curl 2/12-15

Incline Dumbbell Curl 2/12-15
-superset with-
Alternating Dumbbell Curl 2/9-10 -

Forearms
Barbell Wrist Curl 2/12
-superset with-
Barbell Reverse Wrist Curl 2/12

7 min. HITT workout
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High Intensity Interval Training (HITT)
complete a cardio exercise for 7 min at the following levels:
Time/Intensity
1 min./high
30 sec./low/rest
1 min./high
30 sec/low/rest
1 min./high
30 sec./low/rest
1 min./high
30 sec./low/rest
1 min./high