intensity 101
TRANSCRIPT
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8/14/2019 Intensity 101
1/19
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8/14/2019 Intensity 101
2/19
Intensity Workout
Workout 1 (Monday ):Chest, Back, AbsExercise Weight Sets/Reps Rest BenchPress HIIT100s
50% 10RM
10/10 60 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellInclinePress
10 RM 3/tofailure
60 sec.
CableCrossover
15 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 60 sec.
Wide-GripPulldown
10 RM(fromtest)
3*/tofailure
60 sec.
BarbellBent-OverRow
10 RM 3/tofailure
60 sec.
Straight-ArmPulldown
15 RM 3/tofailure
60 sec.
ReverseCrunch
bodyweight^
10/10 60 sec.
Crunch bodyweight^
10/10 60 sec.
Dead/Curl/Press
lightdumb-bells
10/10 60 sec.
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 60 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
Leg Press 10 RM 3/tofailure
60 sec.
Leg Extension 15 RM 3/tofailure
60 sec.
Leg Curl 15 RM 3/tofailure
60 sec.
TricepsPressdown 50% 10RM 10/10 60 sec.
TricepsPressdown
10 RM(fromtest)
3*/tofailure
60 sec.
Lying TricepsExtensions
15 RM 3/tofailure
60 sec.
Standing CalfRaise
50% 10RM
10/10 60 sec.
Standing CalfRaise 10 RM(fromtest)
3*/tofailure 60 sec.
Seated CalfRaise
15 RM 3/tofailure
60 sec.
KettlebellSwing
lightkettle-bell#
10/10 60 sec.
Workout 2 (Tuesday )Legs, Triceps, Calves
Week 1
-
8/14/2019 Intensity 101
3/19
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 60 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/to failure 60 sec.
DumbbellLateral
Raise
10 RM 3/to failure 60 sec.
DumbbellRear DeltRaise
15 RM 3/to failure 60 sec.
DumbbellShrug
50% 10RM
10/10 60 sec.
DumbbellShrug
10 RM(fromtest)
3*/to failure 60 sec.
DumbbellCurl
50% 10RM
10/10 60 sec.
DumbbellCurl
10 RM(fromtest)
3*/to failure 60 sec.
InclineDumbbellCurl
15 RM 3/to failure 60 sec.
BarbellWrist Curl
50% 10RM
10/10 60 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/to failure 60 sec.
DumbbellCleans
50% 10RM
10/10 60 sec.
Exercise Weight Sets/Reps Rest BenchPress HIIT100s
50% 10RM
10/10 50 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
Reverse-GripIncline
BenchPress
10 RM 3/to failure 60 sec.
InclineDumbbellFlye
15 RM 3/to failure 60 sec.
Wide-GripPulldown
50% 10RM
10/10 50 sec.
Wide-GripPulldown
10 RM(from
test)
3*/tofailure
60 sec.
One-ArmDumbbellBent-OverRow
10 RM 3/to failure &
Reverse-GripPulldown
15 RM 3/to failure 60 sec.
Reverse
Crunch
body
weight^
10/10 50 sec.
Crunch bodyweight^
10/10 50 sec.
Dead/Curl/Press
lightdumb-bells
10/10 50 sec.
Workout 3 (Wednesday ):Shoulders, Traps, Biceps, Forearms
Workout 4 (Thursday ):Chest, Back, Abs
-
8/14/2019 Intensity 101
4/19
Exercise Weight Sets/Reps Rest SquatHIIT 100s
50% 10 RM 10/10 50 sec.
Squat 10 RM(from test)
3*/tofailure
60 sec.
DumbbellLunge
10 RM 3/to failure 60 sec.
LegExtension
15 RM 3/to failure 60 sec.
Roma-
nianDeadlift
15 RM 3/to failure 60 sec.
TricepsPress-down
50% 10 RM 10/10 50 sec.
TricepsPress-down
10 RM(from test)
3*/tofailure
60 sec.
Cable
OverheadTricepsExtension
15 RM 3/to failure 60 sec.
StandingCalf Raise
50% 10 RM 10/10 50 sec.
StandingCalf Raise
10 RM(from test)
3*/tofailure
60 sec.
SeatedCalf Raise
15 RM 3/to failure 60 sec.
KettlebellSwing
light kettle-bell#
10/10 50 sec.
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 50 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
One-ArmCable Lat-eral Raise
10 RM 3/to failure &
MachineRear DeltFlye
15 RM 3/to failure 60 sec.
DumbbellShru g
50% 10RM
10/10 50 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 50 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
Behind-the-BackCable Curl
15 RM 3/to failure &
BarbellWrist Curl
50% 10RM
10/10 50 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 50 sec.
Workout 5 (Friday ):Legs, Triceps, Calves
Workout 6 (Saturday ):Shoulders, Traps, Biceps, Forearms
-
8/14/2019 Intensity 101
5/19
Exercise Weight Sets/Reps Rest BenchPress HIIT100s
50% 10 RM 10/10 40 sec.
BenchPress
10 RM(from test)
3*/tofailure
60 sec.
DumbbellInclinePress
10 RM 3/to failure 60 sec.
CableCrossover
15 RM 3/to failure 60 sec.
Wide-GripPulldown
50% 10 RM 10/10 40 sec.
Wide-GripPulldown
10 RM(from test)
3*/tofailure
60 sec.
BarbellBent-OverRow
10 RM 3/to failure 60 sec.
Straight-ArmPulldown
15 RM 3/to failure 60 sec.
ReverseCrunch bodyweight^ 10/10 40 sec.
Crunch bodyweight^
10/10 40 sec.
Dead/Curl/Press
lightdumbbells
10/10 40 sec.
Exercise Weight Sets/Reps Rest SquatHIIT 100s
50% 10RM
10/10 40 sec.
Squat 10 RM(fromtest)
3*/to failure 60 sec.
Leg Press 10 RM 3/to failure 60 sec.LegExtension
15 RM 3/to failure 60 sec.
Leg Curl 15 RM 3/to failure 60 sec.
Triceps
Press-down
50% 10
RM
10/10 40 sec.
TricepsPress-down
10 RM(fromtest)
3*/to failure 60 sec.
LyingTricepsExten-sions
15 RM 3/to failure 60 sec.
StandingCalf Raise 50% 10RM 10/10 40 sec.
StandingCalf Raise
10 RM(fromtest)
3*/to failure 60 sec.
SeatedCalf Raise
15 RM 3/to failure 60 sec.
KettlebellSwing
light ket-tlebell#
10/10 40 sec.
Intensity Workout
Workout 1 (Monday ):Chest, Back, Abs
Workout 2 (Tuesday )Legs, Triceps, Calves
Week 2
-
8/14/2019 Intensity 101
6/19
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 40 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLateralRaise
10 RM 3/tofailure
60 sec.
DumbbellRear DeltRaise
15 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 40 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 40 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
InclineDumbbellCurl
15 RM 3/tofailure
60 sec.
BarbellWrist Curl
50% 10RM
10/10 40 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 40 sec.
Exercise Weight Sets/Reps Rest BenchPressHIIT 100s
50% 10RM
10/10 40 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
Reverse-GripInclineBenchPress
10 RM 3/tofailure
60 sec.
InclineDumb-bell Flye
15 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 40 sec.
Wide-
GripPulldown
10 RM
(fromtest)
3*/to
failure
60 sec.
One-ArmDumb-bell Bent-Over Row
10 RM 3/tofailure
&
Reverse-Grip Pull-down
15 RM 3/tofailure
60 sec.
ReverseCrunch bodyweight^ 10/10 40 sec.
Crunch bodyweight^
10/10 40 sec.
Dead/Curl/Press
lightdumb-bells
10/10 40 sec.
Workout 3 (Wednesday ):Shoulders, Traps, Biceps, Forearms
Workout 4 (Thursday ):Chest, Back, Abs
-
8/14/2019 Intensity 101
7/19
Exercise Weight Sets/Reps Rest SquatHIIT 100s
50% 10 RM 10/10 40 sec.
Squat 10 RM(from test)
3*/tofailure
60 sec.
Dumb-bellLunge
10 RM 3/to failure 60 sec.
Leg Ex-tension
15 RM 3/to failure 60 sec.
Roma-nianDeadlift
15 RM 3/to failure 60 sec.
TricepsPress-down
50% 10 RM 10/10 40 sec.
TricepsPress-down
10 RM(from test)
3*/tofailure
60 sec.
CableOver-headTricepsExten-sion
15 RM 3/to failure 60 sec.
Stand-ing CalfRaise
50% 10 RM 10/10 40 sec.
Stand-ing CalfRaise
10 RM(from test)
3*/tofailure
60 sec.
SeatedCalfRaise
15 RM 3/to failure 60 sec.
Kettle-bellSwing
light kettle-bell#
10/10 40 sec.
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 40 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
One-ArmCableLateralRaise
10 RM 3/tofailure
&
MachineRear DeltFlye
15 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 40 sec.
DumbbellShrug
10 RM(from
test)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 40 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
Behind-the-BackCable Curl
15 RM 3/tofailure
&
BarbellWrist Curl
50% 10RM
10/10 40 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 40 sec.
Workout 5 (Friday ):Legs, Triceps, Calves
Workout 6 (Saturday ):Shoulders, Traps, Biceps, Forearms
-
8/14/2019 Intensity 101
8/19
Exercise Weight Sets/Reps Rest BenchPress HIIT100s
50% 10RM
10/10 30 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellInclinePress
12 RM 3/tofailure
60 sec.
CableCrossover
20 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 30 sec.
Wide-GripPulldown
10 RM(fromtest)
3*/tofailure
60 sec.
BarbellBent-OverRow
12 RM 3/tofailure
60 sec.
Straight-ArmPulldown
20 RM 3/tofailure
60 sec.
ReverseCrunch
bodyweight^
10/10 30 sec.
Crunch bodyweight^
10/10 30 sec.
Dead/Curl/Press
lightdumb-bells
10/10 30 sec.
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 30 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
Leg Press 12 RM 3/tofailure
60 sec.
LegExtension
20 RM 3/tofailure
60 sec.
Leg Curl 20 RM 3/tofailure
60 sec.
TricepsPressdown
50% 10RM
10/10 30 sec.
TricepsPressdown
10 RM(fromtest)
3*/tofailure
60 sec.
LyingTricepsExtensions
20 RM 3/tofailure
60 sec.
Standing
Calf Raise
50% 10
RM
10/10 30 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
Seated CalfRaise
20 RM 3/tofailure
60 sec.
KettlebellSwing
lightkettle-bell#
10/10 30 sec.
Intensity WorkoutWeek 3
Workout 1 (Monday ):Chest, Back, Abs
Workout 2 (Tuesday )Legs, Triceps, Calves
-
8/14/2019 Intensity 101
9/19
Exercise Weight Sets/Reps Rest DumbbellShoulderPressHIIT100s
50% 10RM
10/10 30 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLateralRaise
12 RM 3/tofailure
60 sec.
DumbbellRear DeltRaise
20 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 30 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 30 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
InclineDumbbellCurl
20 RM 3/tofailure
60 sec.
BarbellWrist Curl
50% 10RM
10/10 30 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 30 sec.
Exercise Weight Sets/Reps Rest BenchPressHIIT 100s
50% 10RM
10/10 30 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
Reverse-GripInclineBenchPress
12 RM 3/to failure 60 sec.
InclineDumb-bell Flye
20 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 30 sec.
Wide-GripPulldown
10 RM(fromtest)
3*/tofailure
30 sec.
One-ArmDumb-bell Bent-Over Row
12 RM 3/tofailure
&
Reverse-GripPulldown
20 RM 3/tofailure
60 sec.
ReverseCrunch bodyweight^ 10/10 30 sec.
Crunch bodyweight^
10/10 30 sec.
Dead/Curl/Press
lightdumb-bells
10/10 30 sec.
Workout 3 (Wednesday ):Shoulders, Traps, Biceps, Forearms
Workout 4 (Thursday ):Chest, Back, Abs
-
8/14/2019 Intensity 101
10/19
Exercise Weight Sets/Reps Rest SquatHIIT 100s
50% 10RM
10/10 30 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLunge
12 RM 3/to failure 60 sec.
LegExtension
20 RM 3/to failure 60 sec.
Roma-nianDeadlift
20 RM 3/to failure 60 sec.
TricepsPress-down
50% 10RM
10/10 30 sec.
TricepsPress-down
10 RM(fromtest)
3*/tofailure
60 sec.
CableOverheadTricepsExtension
20 RM 3/to failure 60 sec.
StandingCalf Raise
50% 10RM
10/10 30 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
SeatedCalf Raise
20 RM 3/to failure 30 sec.
KettlebellSwing
light ket-tlebell#
10/10 30 sec.
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 30 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/to failure 60 sec.
One-ArmCableLateralRaise
12 RM 3/to failure &
MachineRear DeltFlye
20 RM 3/to failure 60 sec.
DumbbellShrug
50% 10RM
10/10 30 sec.
DumbbellShrug
10 RM(from
test)
3*/to failure 60 sec.
DumbbellCurl
50% 10RM
10/10 30 sec.
DumbbellCurl
10 RM(fromtest)
3*/to failure 60 sec.
Behind-the-BackCable
Curl
20 RM 3/to failure &
BarbellWrist Curl
50% 10RM
10/10 30 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/to failure 60 sec.
DumbbellCleans
50% 10RM
10/10 30 sec.
Workout 5 (Friday ):Legs, Triceps, Calves
Workout 6 (Saturday )Shoulders, Traps, Biceps, Forearms
-
8/14/2019 Intensity 101
11/19
Exercise Weight Sets/Reps Rest BenchPress HIIT100s
50% 10RM
10/10 20 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellInclinePress
12 RM 3/tofailure
60 sec.
CableCrossover
20 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 20 sec.
Wide-GripPulldown
10 RM(fromtest)
3*/tofailure
60 sec.
BarbellBent-OverRow
12 RM 3/tofailure
60 sec.
Straight-ArmPulldown
20 RM 3/tofailure
60 sec.
ReverseCrunch
bodyweight^
10/10 20 sec.
Crunch bodyweight^
10/10 20 sec.
Dead/Curl/Press
lightdumb-bells
10/10 20 sec.
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 20 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
Leg Press 12 RM 3/tofailure
60 sec.
LegExtension
20 RM 3/tofailure
60 sec.
Leg Curl 20 RM 3/tofailure
60 sec.
TricepsPressdown
50% 10RM
10/10 20 sec.
TricepsPressdown
10 RM(fromtest)
3*/tofailure
60 sec.
LyingTricepsExtensions
20 RM 3/tofailure
60 sec.
Standing
Calf Raise
50% 10
RM
10/10 20 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
SeatedCalf Raise
20 RM 3/tofailure
60 sec.
KettlebellSwing
light ket-tlebell#
10/10 20 sec.
Intensity WorkoutWeek 4
Workout 1 (Monday ):Chest, Back, Abs
Workout 2 (Tuesday )Legs, Triceps, Calves
-
8/14/2019 Intensity 101
12/19
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 20 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLateral
Raise
12 RM 3/to failure 60 sec.
DumbbellRear DeltRaise
20 RM 3/to failure 60 sec.
DumbbellShrug
50% 10RM
10/10 20 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 20 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
InclineDumbbellCurl
20 RM 3/to failure 60 sec.
BarbellWrist Curl
50% 10RM
10/10 20 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 20 sec.
Exercise Weight Sets/Reps RestBenchPressHIIT 100s
50% 10RM
10/10 20 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
Reverse-GripIncline
BenchPress
12 RM 3/tofailure
60 sec.
InclineDumb-bell Flye
20 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 20 sec.
Wide-
GripPulldown
10 RM
(fromtest)
3*/to
failure
30 sec.
One-ArmDumb-bell Bent-Over Row
12 RM 3/tofailure
&
Reverse-GripPulldown
20 RM 3/tofailure
60 sec.
ReverseCrunch bodyweight^ 10/10 20 sec.
Crunch bodyweight^
10/10 20 sec.
Dead/Curl/Press
lightdumb-bells
10/10 20 sec.
Workout 3 (Wednesday ):Shoulders, Traps, Biceps, Forearms
Workout 4 (Thursday ):Chest, Back, Abs
-
8/14/2019 Intensity 101
13/19
Exercise Weight Sets/Reps Rest SquatHIIT 100s
50% 10RM
10/10 20 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLunge
12 RM 3/to failure 60 sec.
LegExtension
20 RM 3/to failure 60 sec.
RomanianDeadlift
20 RM 3/to failure 60 sec.
TricepsPress-down
50% 10RM
10/10 20 sec.
TricepsPress-down
10 RM(fromtest)
3*/tofailure
60 sec.
CableOverheadTricepsExtension
20 RM 3/to failure 60 sec.
StandingCalf Raise
50% 10RM
10/10 20 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
SeatedCalf Raise
20 RM 3/to failure 30 sec.
KettlebellSwing
light ket-tlebell#
10/10 20 sec.
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 20 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
One-ArmCable
LateralRaise
12 RM 3/tofailure
&
MachineRear DeltFlye
20 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 20 sec.
DumbbellShrug
10 RM(from
test)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 20 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
Behind-the-Back CableCurl
20 RM 3/tofailure
&
BarbellWrist Curl
50% 10RM
10/10 20 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 20 sec.
Workout 5 (Friday ):Legs, Triceps, Calves
Workout 6 (Saturday ):Shoulders, Traps, Biceps, Forearms
-
8/14/2019 Intensity 101
14/19
Exercise Weight Sets/Reps Rest BenchPress HIIT100s
50% 10RM
10/10 10 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellInclinePress
15 RM 3/tofailure
60 sec.
CableCrossover
30 RM 3/tofailure
60 sec.
Wide-GripPulldown 50% 10RM 10/10 10 sec.
Wide-GripPulldown
10 RM(fromtest)
3*/tofailure
60 sec.
BarbellBent-OverRow
15 RM 3/tofailure
60 sec.
Straight-Arm
Pulldown
30 RM 3/tofailure
60 sec.
ReverseCrunch
bodyweight^
10/10 10 sec.
Crunch bodyweight^
10/10 10 sec.
Dead/Curl/Press
lightdumb-bells
10/10 10 sec.
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 10 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
Leg Press 15 RM 3/tofailure
60 sec.
LegExtension
30 RM 3/tofailure
60 sec.
Leg Curl 30 RM 3/tofailure
60 sec.
TricepsPressdown 50% 10RM 10/10 10 sec.
TricepsPressdown
10 RM(fromtest)
3*/tofailure
60 sec.
LyingTricepsExtensions
30 RM 3/tofailure
60 sec.
Standing
Calf Raise
50% 10
RM
10/10 10 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
SeatedCalf Raise
30 RM 3/tofailure
60 sec.
KettlebellSwing
light ket-tlebell#
10/10 10 sec.
Intensity WorkoutWeek 5
Workout 1 (Monday ):Chest, Back, Abs
Workout 2 (Tuesday )Legs, Triceps, Calves
-
8/14/2019 Intensity 101
15/19
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 10 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLateralRaise
15 RM 3/tofailure
60 sec.
DumbbellRear DeltRaise
30 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 10 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 10 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
InclineDumbbellCurl
30 RM 3/tofailure
60 sec.
BarbellWrist Curl
50% 10RM
10/10 10 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 10 sec.
Exercise Weight Sets/Reps Rest BenchPressHIIT 100s
50% 10RM
10/10 10 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
Reverse-GripInclineBenchPress
15 RM 3/tofailure
60 sec.
InclineDumb-bell Flye
30 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 10 sec.
Wide-GripPulldown
10 RM(fromtest)
3*/to fail-ure
30 sec.
One-ArmDumb-bell Bent-Over Row
15 RM 3/to failure &
Reverse-GripPulldown
30 RM 3/to failure 60 sec.
ReverseCrunch bodyweight^ 10/10 10 sec.
Crunch bodyweight^
10/10 10 sec.
Dead/Curl/Press
lightdumb-bells
10/10 10 sec.
Workout 3 (Wednesday ):Shoulders, Traps, Biceps, Forearms
Workout 4 (Thursday ):Chest, Back, Abs
-
8/14/2019 Intensity 101
16/19
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 10 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLunge
15 RM 3/tofailure
60 sec.
LegExtension
30 RM 3/tofailure
60 sec.
RomanianDeadlift 30 RM 3/tofailure 60 sec.
TricepsPress-down
50% 10RM
10/10 10 sec.
TricepsPress-down
10 RM(fromtest)
3*/tofailure
60 sec.
Cable
OverheadTricepsExtension
30 RM 3/to
failure
60 sec.
StandingCalf Raise
50% 10RM
10/10 10 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
Seated
Calf Raise
30 RM 3/to
failure
30 sec.
KettlebellSwing
light ket-tlebell#
10/10 10 sec.
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 10 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
One-ArmCableLateralRaise
15 RM 3/tofailure
&
MachineRear DeltFlye
30 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 10 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 10 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
Behind-the-BackCable Curl
30 RM 3/tofailure
&
BarbellWrist Curl
50% 10RM
10/10 10 sec.
BarbellWristCurl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 10 sec.
Workout 5 (Friday ):Legs, Triceps, Calves
Workout 6 (Saturday )Shoulders, Traps, Biceps, Forearms
-
8/14/2019 Intensity 101
17/19
Exercise Weight Sets/Reps Rest BenchPress HIIT
100s
50% 10RM
10/10 0 sec.
BenchPress
10 RM(from test)
3*/tofailure
60 sec.
DumbbellInclinePress
15 RM 3/to failure 60 sec.
CableCrossover
30 RM 3/to failure 60 sec.
Wide-GripPulldown
50% 10RM
10/10 0 sec.
Wide-GripPulldown
10 RM(from test)
3*/tofailure
60 sec.
BarbellBent-OverRow
15 RM 3/to failure 60 sec.
Straight-Arm Pull-down
30 RM 3/to failure 60 sec.
ReverseCrunch
bodyweight^
10/10 0 sec.
Crunch bodyweight^
10/10 0 sec.
Dead/Curl/Press
lightdumbbells
10/10 0 sec.
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 0 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
Leg Press 15 RM 3/tofailure
60 sec.
LegExtension
30 RM 3/tofailure
60 sec.
Leg Curl 30 RM 3/tofailure
60 sec.
TricepsPressdown
50% 10RM
10/10 0 sec.
TricepsPressdown
10 RM(fromtest)
3*/tofailure
60 sec.
LyingTricepsExtensions
30 RM 3/tofailure
60 sec.
StandingCalf Raise
50% 10RM
10/10 0 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
SeatedCalf Raise
30 RM 3/tofailure
60 sec.
KettlebellSwing
light ket-tlebell#
10/10 0 sec.
Intensity WorkoutWeek 6
Workout 1 (Monday ):Chest, Back, Abs
Workout 2 (Tuesday )Legs, Triceps, Calves
-
8/14/2019 Intensity 101
18/19
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 0 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLateral
Raise
15 RM 3/tofailure
60 sec.
DumbbellRear DeltRaise
30 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 0 sec.
DumbbellShrug
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 0 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
InclineDumbbellCurl
30 RM 3/tofailure
60 sec.
BarbellWrist Curl
50% 10RM
10/10 0 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 0 sec.
Exercise Weight Sets/Reps Rest BenchPressHIIT 100s
50% 10RM
10/10 0 sec.
BenchPress
10 RM(fromtest)
3*/tofailure
60 sec.
Reverse-GripIncline
BenchPress
15 RM 3/tofailure
60 sec.
InclineDumb-bell Flye
30 RM 3/tofailure
60 sec.
Wide-GripPulldown
50% 10RM
10/10 0 sec.
Wide-
GripPulldown
10 RM
(fromtest)
3*/to
failure
30 sec.
One-ArmDumb-bell Bent-Over Row
15 RM 3/tofailure
&
Reverse-GripPulldown
30 RM 3/to failure 60 sec.
ReverseCrunch
bodyweight^
10/10 0 sec.
Crunch bodyweight^
10/10 0 sec.
Dead/Curl/Press
lightdumb-bells
10/10 0 sec.
Workout 3 (Wednesday ):Shoulders, Traps, Biceps, Forearms
Workout 4 (Thursday ):Chest, Back, Abs
-
8/14/2019 Intensity 101
19/19
Exercise Weight Sets/Reps Rest Squat HIIT100s
50% 10RM
10/10 0 sec.
Squat 10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellLunge
15 RM 3/tofailure
60 sec.
Leg
Extension
30 RM 3/to
failure
60 sec.
RomanianDeadlift
30 RM 3/tofailure
60 sec.
TricepsPress-down
50% 10RM
10/10 0 sec.
TricepsPress-down
10 RM(fromtest)
3*/tofailure
60 sec.
CableOverheadTricepsExtension
30 RM 3/tofailure
60 sec.
StandingCalf Raise
50% 10RM
10/10 0 sec.
StandingCalf Raise
10 RM(fromtest)
3*/tofailure
60 sec.
SeatedCalf Raise
30 RM 3/tofailure
30 sec.
KettlebellSwing
lightkettle-bell#
10/10 0 sec.
Exercise Weight Sets/Reps Rest DumbbellShoulderPress HIIT100s
50% 10RM
10/10 0 sec.
DumbbellShoulderPress
10 RM(fromtest)
3*/tofailure
60 sec.
One-ArmCable
LateralRaise
15 RM 3/tofailure
&
MachineRear DeltFlye
30 RM 3/tofailure
60 sec.
DumbbellShrug
50% 10RM
10/10 0 sec.
DumbbellShrug
10 RM(from
test)
3*/tofailure
60 sec.
DumbbellCurl
50% 10RM
10/10 0 sec.
DumbbellCurl
10 RM(fromtest)
3*/tofailure
60 sec.
Behind-the-BackCable Curl
30 RM 3/tofailure
&
BarbellWrist Curl
50% 10RM
10/10 0 sec.
BarbellWrist Curl
10 RM(fromtest)
3*/tofailure
60 sec.
DumbbellCleans
50% 10RM
10/10 0 sec.
Workout 5 (Friday ):Legs, Triceps, Calves
Workout 6 (Saturday )Shoulders, Traps, Biceps, Forearms