The High Performance Handbook
Workout Guides

Free Workout Plan – 2 Day HIT Workout

This is a beginners HIT program for a trainee who is looking to train two times a week. This workout is based on the progressive overload principle where you are trying to beat your intensity for each exercise with every workout. i.e increase weight, increase reps etc which will be required for muscle growth.

NOTES & TIPS :

Try and keep your rest period honest. If you don’t keep track of your rest period you’ll not get an accurate representation of your intensity and progression.

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Some would recommend a 4-8 rep range with all working sets. That works too but if you’re just starting it may be dangerous for you to be lifting a weight that’s heavy enough to do 4-8 reps with. 8-12 reps will get you used to the feeling whilst building muscle and avoiding injury. A progression may be to change your rep ranges to 4-8 reps.

Warm up sets should be lighter, with more repetitions and at a faster tempo. Do not go anywhere near muscular failure. Your set should feel like you could have done another 5-10 reps.

Go to muscular failure on your working sets (failure = not being able to perform one more positive repetition)

Beginners – Do 2 working sets to get used to how it should feel going to muscular failure. The tempo for your working set should be more controlled. More explosive on the positive – slower on the negative portion. E.G – Bench Press’ positive movement is when you push the bar up. Negative is when the bar is on its way down to your chest.

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Intermediates – Once you know how muscular failure feels 1 working set is enough.

If you’re not sure about any exercises please ask a trainer at your gym.

DAY 1 – Monday

BODYPARTEXERCISESETSREPSREST
ChestFlat Bench Press3-4 sets (2x Warm up 1-2x Working sets)8-122 mins
Incline Dumbell Press3-4 sets (2x Warm up 1-2x Working sets)8-122 mins
ShouldersSeated Dumbell Shoulder Press3-4 sets (2x W.U and 2x Working sets)8-122 mins
Upright Rows3-4 sets (2x W.U and 2x Working sets)8-122 mins
TricepsClose Grip Bench Press2-4 sets (1-2 W.U sets and 1-2x Working sets)8-122 mins
(stretches)Stretch all muscle groups that were worked on day 1

DAY 2 – Thursday

BODYPARTEXERCISESETSREPSREST
LegsSquats or Leg Press4 sets (2x Warm up 2x Working)8-122 mins
Machine Hamstring Curls4 sets (2x Warm up 2 x Working)8-122 mins
Seated Calf Raises3-4 sets (2 x Warm up 1-2 Working)8-122 mins
BackWide Grip Pull-ups3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets)8-122 mins
Deadlifts3-4 sets (2 x warm up 1-2x Working sets)8-122 mins
BicepsBicep Curls (barbell)2-4 sets (1-2x warm up 1-2x Working sets)8-122 mins
(stretches)Stretch all muscle groups that were worked on day 2

Originally posted 2016-11-06 11:30:49.

Dave and Laura, the owners of the Planet Supplement Nutrition Info & Blog have both battled with weight loss issues until they finally found the plans and products that worked for them. On this website they share their experiences with you.