Warm up 30 pushups
50 squats
High-Intensity Resistance Training (Whole Body) Nikhil Hiremath [MS]
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Strength
Horizontal Loading
LLT
Flat Barbell Bench Press
| Set | Reps | Weight | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 75 lbs | Controlled | 1m (h:m:s) |
| 2 | 10 | 75 lbs | Controlled | 1m (h:m:s) |
| 3 | 10 | 75 lbs | Controlled | 1m (h:m:s) |
HIT-RT Whole Body
Circuit
x 3
Complete this circuit once doing a single set of each exercise with 2 additional drop sets performed immediately upon reaching muscle fatigue. This will include 3 total sets of each exercise by reducing load to 10-15% each time and continuing till you reach muscle fatigue again with proper form.
Cadence: 2s concentric, 1s isometric hold, 4s eccentric
Rest: Should be around 45s-75s depending on how long it takes you to get to the other machines and how heavy you are going. Will also depend on the level the client is at.
LLT
Seated leg curl (hamstring) [MC]
reps
15
weight_lbs
65
Tempo
2-1-4
reps
15
weight_lbs
65
Tempo
2-1-4
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 15 | 65 lbs | 2-1-4 |
| 2 | 12 | 55 lbs | 2-1-4 |
| 3 | 10 | 45 lbs | 2-1-4 |
LLT
Seated Cable Row – Long Handles
reps
15
weight_lbs
50
Tempo
2-1-4
reps
15
weight_lbs
50
Tempo
2-1-4
- Use Seated Cable Row Machine and two Long Handle attachments
- Pull from straight arms to a pull that brings the handles apart from each other, reaching the upper chest region.
Alternatives
- Seated Cable Row – Long Rope
- Floor Seated Cable Row with Long Handles
- Freemotion High Pull Machine - Scapular Retraction
- Cable Standing Row with Long Handles
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 15 | 50 lbs | 2-1-4 |
| 2 | 12 | 40 lbs | 2-1-4 |
| 3 | 10 | 30 lbs | 2-1-4 |
LLT
Leg Extension – Machine
reps
15
weight_lbs
60
Tempo
2-1-4
reps
15
weight_lbs
60
Tempo
2-1-4
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 15 | 60 lbs | 2-1-4 |
| 2 | 12 | 50 lbs | 2-1-4 |
| 3 | 10 | 40 lbs | 2-1-4 |
LLT
Machine Flye – Chest Workout
reps
15
weight_lbs
60
Tempo
2-1-4
reps
15
weight_lbs
60
Tempo
2-1-4
Chest
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 15 | 60 lbs | 2-1-4 |
| 2 | 12 | 50 lbs | 2-1-4 |
| 3 | 10 | 40 lbs | 2-1-4 |
LLT
Lat Pulldown
reps
15
weight_lbs
75
Tempo
2-1-4
reps
15
weight_lbs
75
Tempo
2-1-4
- Vertical Pulling movement, Primarily targets Lats, Secondarily targets biceps, rhomboids, rear delts, traps.
- Setup: Have mid thighs tucked underneath padding to secure lower body. Using an overhand grip grasp the bar at shoulder width or slightly wider. Arms should be stretched overhead. Grip: Alternatively you can use a thumbless grip to reduce recruitment of biceps and arms.
- Movement: Pull bar towards upper chest, imagining you are driving your elbows down and back. Squeezing shoulder blades and Lats. Pause. Slowly return to starting position, allowing full stretch of Lats at the end of the movement.
| Set | Reps | Weight | Tempo |
|---|---|---|---|
| 1 | 15 | 75 lbs | 2-1-4 |
| 2 | 12 | 65 lbs | 2-1-4 |
| 3 | 10 | 55 lbs | 2-1-4 |