Intensity 101

Intensity 101 6 Week Transformation

By Jim Stoppani

Intensity Workout Week 1

Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown

Weight 50% 10 RM 10 RM (from test) 10 RM

Sets/Reps Rest 10/10 60 sec.

3*/to failure

60 sec.

Exercise Squat HIIT 100’s Squat

Sets/Reps Rest 10/10 60 sec.

Leg Press

Weight 50% 10 RM 10 RM (from test) 10 RM

Leg Extension

15 RM

60 sec.

3/to failure

60 sec.

15 RM

3/to failure

60 sec.

Leg Curl

15 RM

50% 10 RM 10 RM (from test) 10 RM

10/10

60 sec.

3*/to failure

60 sec.

Triceps Pressdown Triceps Pressdown

3/to failure

60 sec.

Lying Triceps Extensions

50% 10 RM 10 RM (from test) 15 RM

3/to failure

60 sec.

Standing Calf Raise Standing Calf Raise

15 RM

Reverse Crunch Crunch

body weight^ body weight^

10/10 60

sec.

10/10

60 sec.

Seated Calf Raise

Dead/Curl/ Press

light dumbbells

10/10

60 sec.

Kettlebell Swing

50% 10 RM 10 RM (from test) 15 RM

light kettlebell#

3*/to failure

60 sec.

3/to failure 3/to failure 3/to failure

60 sec.

10/10

60 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

60 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

60 sec.

60 sec.

Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms

Chest, Back, Abs

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise

Weight 50% 10 RM

Exercise Bench Press HIIT 100’s Bench Press

Sets/Reps 10/10

Rest 60 sec.

10 RM (from test) 10 RM

3*/to failure 60 sec.

3/to failure

60 sec.

15 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 15 RM

Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM

3*/to failure 60 sec.

10/10

60 sec.

3*/to failure 60 sec.

3/to failure

10/10

60 sec.

60 sec.

Weight 50% 10 RM

Sets/Reps 10/10

Rest 50 sec.

10 RM (from test) 10 RM

3*/to failure

60 sec.

3/to failure

60 sec.

15 RM

3/to failure

60 sec.

50% 10 RM 10 RM (from test) 10 RM

10/10

50 sec.

3*/to failure

60 sec.

3/to failure

&

15 RM

3/to failure

60 sec.

Reverse Crunch Crunch

body weight^ body weight^

10/10

50 sec.

10/10

50 sec.

Dead/ Curl/Press

light dumbbells

10/10

50 sec.

ReverseGrip Incline Bench Press Incline Dumbbell Flye Wide-Grip Pulldown Wide-Grip Pulldown One-Arm Dumbbell Bent-Over Row ReverseGrip Pulldown

3*/to failure 60 sec.

10/10

60 sec.

Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves

Shoulders, Traps, Biceps, Forearms

Exercise Squat HIIT 100’s Squat

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye

Weight 50% 10 RM

Sets/Reps 10/10

Rest 50 sec.

10 RM (from test) 10 RM

3*/to failure

60 sec.

3/to failure

&

15 RM

3/to failure 60 sec.

Dumbbell Shru g Dumbbell Shrug

50% 10 RM 10 RM (from test)

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 15 RM

Dumbbell Lunge Leg Extension Romanian Deadlift

Weight 50% 10 RM

Sets/Reps Rest 10/10 50 sec.

10 RM (from test) 10 RM

3*/to 60 sec. failure 3/to failure 60 sec.

15 RM

3/to failure 60 sec.

15 RM

3/to failure 60 sec.

Triceps 50% 10 RM 10/10 50 sec.

Pressdown Triceps 10 RM 3*/to 60 sec.

Press(from test) failure down Cable 15 RM 3/to failure 60 sec.

Overhead Triceps Extension Standing 50% 10 RM 10/10 50 sec.

Calf Raise Standing 10 RM 3*/to 60 sec.

Calf Raise (from test) failure Seated 15 RM 3/to failure 60 sec.

Calf Raise Kettlebell light kettleSwing bell#

10/10

50 sec.

Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM

10/10

50 sec.

3*/to failure

60 sec.

10/10

50 sec.

3*/to failure

60 sec.

3/to failure

&

10/10

50 sec.

3*/to failure

60 sec.

10/10

50 sec.

Intensity Workout Week 2

Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves

Chest, Back, Abs

Exercise Weight Sets/Reps Rest Bench 50% 10 RM 10/10 40 sec.

Press HIIT 100’s Bench 10 RM 3*/to 60 sec.

Press (from test) failure Dumbbell 10 RM 3/to failure 60 sec.

Incline Press Cable 15 RM 3/to failure 60 sec.

Crossover

Exercise Squat HIIT 100’s Squat

Weight 50% 10 RM 10 RM (from test)

Leg Press Leg Extension Leg Curl

Wide-Grip 50% 10 RM 10/10 Pulldown Wide-Grip 10 RM 3*/to Pulldown (from test) failure Barbell 10 RM 3/to failure Bent-Over Row Straight15 RM 3/to failure Arm Pulldown Reverse Crunch Crunch

Dead/ Curl/ Press

body weight^ body weight^ light dumbbells

40 sec.

60 sec.

60 sec.

60 sec.

10/10

40 sec.

10/10

40 sec.

10/10

40 sec.

Sets/Reps 10/10

Rest 40 sec.

3*/to failure

60 sec.

10 RM 15 RM

3/to failure 3/to failure

60 sec.

60 sec.

15 RM

3/to failure

60 sec.

Triceps Pressdown Triceps Pressdown Lying Triceps Extensions

50% 10 RM

10/10

40 sec.

10 RM (from test) 15 RM

3*/to failure

60 sec.

3/to failure

60 sec.

Standing Calf Raise Standing Calf Raise

50% 10 RM 10 RM (from test) 15 RM

10/10

40 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

40 sec.

Seated Calf Raise Kettlebell Swing

light kettlebell#

Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise

Weight 50% 10 RM

Sets/Reps 10/10

Rest 40 sec.

10 RM (from test) 10 RM

3*/to failure

60 sec.

3/to failure

60 sec.

15 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

40 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 15 RM

10/10

40 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

40 sec.

3*/to failure

60 sec.

Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl

Dumbbell Cleans

50% 10 RM 10 RM (from test) 50% 10 RM

10/10

40 sec.

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press

Weight 50% 10 RM

Sets/Reps 10/10

Rest 40 sec.

10 RM (from test) 10 RM

3*/to failure

60 sec.

3/to failure

60 sec.

15 RM

3/to failure

60 sec.

WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown

50% 10 RM

10/10

40 sec.

10 RM (from test) 10 RM

3*/to failure

60 sec.

3/to failure

&

15 RM

3/to failure

60 sec.

Reverse Crunch Crunch

body weight^ body weight^

10/10

40 sec.

10/10

40 sec.

Dead/ Curl/ Press

light dumbbells

10/10

40 sec.

ReverseGrip Incline Bench Press Incline Dumbbell Flye

Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves

Exercise Weight Sets/Reps Rest Squat 50% 10 RM 10/10 40 sec.

HIIT 100’s Squat 10 RM 3*/to 60 sec. (from test) failure Dumb10 RM 3/to failure 60 sec. bell Lunge Leg Ex15 RM 3/to failure 60 sec. tension Roma15 RM 3/to failure 60 sec. nian Deadlift Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension

50% 10 RM

10 RM (from test) 15 RM

10/10

3*/to failure

40 sec.

60 sec.

3/to failure 60 sec.

Standing Calf Raise Standing Calf Raise Seated Calf Raise

50% 10 RM

10/10

40 sec.

10 RM (from test)

3*/to failure

60 sec.

Kettlebell Swing

light kettlebell#

15 RM

3/to failure 60 sec.

10/10

40 sec.

Shoulders, Traps, Biceps, Forearms Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye

Weight 50% 10 RM

Sets/Reps 10/10

Rest 40 sec.

10 RM (from test) 10 RM

3*/to failure

60 sec.

3/to failure

&

15 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test) 50% 10 RM 10 RM (from test) 15 RM

10/10

40 sec.

3*/to failure

60 sec.

10/10

40 sec.

3*/to failure

60 sec.

3/to failure

&

10/10

40 sec.

3*/to failure

60 sec.

10/10

40 sec.

Dumbbell Curl Dumbbell Curl Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM

Intensity Workout Week 3

Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown

Weight 50% 10 RM 10 RM (from test) 12 RM

Sets/Reps 10/10

Rest 30 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

50% 10 RM 10 RM (from test) 12 RM

10/10

30 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

3/to failure

60 sec.

20 RM

Exercise Squat HIIT 100’s Squat Leg Press Leg Extension Leg Curl

Triceps Pressdown Triceps Pressdown Lying Triceps Extensions Standing Calf Raise Standing Calf Raise

Reverse Crunch Crunch

body weight^ body weight^

10/10

30 sec.

10/10

30 sec.

Seated Calf Raise

Dead/ Curl/Press

light dumbbells

10/10

30 sec.

Kettlebell Swing

Weight 50% 10 RM 10 RM (from test) 12 RM

Sets/Reps Rest 10/10 30 sec.

20 RM

60 sec.

20 RM

50% 10 RM 10 RM (from test) 20 RM

50% 10 RM 10 RM (from test) 20 RM

light kettlebell#

3*/to failure

60 sec.

3/to failure 3/to failure 3/to failure

60 sec.

60 sec.

10/10

30 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

30 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

30 sec.

Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms

Chest, Back, Abs

Exercise Dumbbell Shoulder PressHIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise

Weight 50% 10 RM

Exercise Bench Press HIIT 100’s Bench Press

Sets/Reps Rest 10/10 30 sec.

10 RM (from test) 12 RM

3*/to failure

60 sec.

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

30 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 20 RM

10/10

30 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

30 sec.

3*/to failure

60 sec.

Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl

Dumbbell Cleans

50% 10 RM 10 RM (from test) 50% 10 RM

10/10

30 sec.

Weight 50% 10 RM

Sets/Reps 10/10

Rest 30 sec.

10 RM (from test) 12 RM

3*/to failure

60 sec.

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown

50% 10 RM

10/10

30 sec.

10 RM (from test) 12 RM

3*/to failure

30 sec.

3/to failure

&

20 RM

3/to failure

60 sec.

Reverse Crunch Crunch

body weight^ body weight^

10/10

30 sec.

10/10

30 sec.

Dead/ Curl/ Press

light dumbbells

10/10

30 sec.

ReverseGrip Incline Bench Press Incline Dumbbell Flye

Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves

Shoulders, Traps, Biceps, Forearms

Exercise Squat HIIT 100’s Squat

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye

Weight 50% 10 RM

Dumbbell Lunge Leg Extension Romanian Deadlift Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension Standing Calf Raise Standing Calf Raise Seated Calf Raise Kettlebell Swing

Weight 50% 10 RM 10 RM (from test) 12 RM

Sets/Reps 10/10

Rest 30 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

50% 10 RM

10/10

10 RM (from test) 20 RM

3*/to failure

60 sec.

3/to failure

60 sec.

50% 10 RM 10 RM (from test) 20 RM

light kettlebell#

30 sec.

10/10

30 sec.

3*/to failure

60 sec.

3/to failure

30 sec.

10/10

30 sec.

Sets/Reps 10/10

Rest 30 sec.

10 RM (from test) 12 RM

3*/to failure 60 sec.

3/to failure

&

20 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

30 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 20 RM

Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM

3*/to failure 60 sec.

10/10

30 sec.

3*/to failure 60 sec.

3/to failure

&

10/10

30 sec.

3*/to failure 60 sec.

10/10

30 sec.

Intensity Workout Week 4

Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown

Weight 50% 10 RM 10 RM (from test) 12 RM

Sets/Reps Rest 10/10 20 sec.

3*/to failure

60 sec.

Exercise Squat HIIT 100’s Squat

Weight 50% 10 RM 10 RM (from test) 12 RM

Sets/Reps Rest 10/10 20 sec.

Leg Extension Leg Curl

20 RM

60 sec.

Triceps Pressdown Triceps Pressdown

50% 10 RM 10 RM (from test) 20 RM

Leg Press

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

50% 10 RM 10 RM (from test) 12 RM

10/10

20 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

3/to failure

60 sec.

10/10

20 sec.

10/10

20 sec.

Seated Calf Raise

10/10

20 sec.

Kettlebell Swing

20 RM

Reverse Crunch Crunch

body weight^ body weight^

Dead/Curl/ Press

light dumbbells

Lying Triceps Extensions Standing Calf Raise Standing Calf Raise

20 RM

50% 10 RM 10 RM (from test) 20 RM

light kettlebell#

3*/to failure

60 sec.

3/to failure 3/to failure 3/to failure

60 sec.

10/10

20 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

20 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

20 sec.

60 sec.

Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms

Chest, Back, Abs

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise

Weight 50% 10 RM

Exercise Bench Press HIIT 100’s Bench Press

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 20 RM

Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl

Dumbbell Cleans

Sets/Reps Rest 10/10 20 sec.

10 RM (from test) 12 RM

3/to failure 60 sec.

20 RM

3/to failure 60 sec.

50% 10 RM 10 RM (from test) 50% 10 RM

3*/to failure

60 sec.

10/10

20 sec.

3*/to failure

60 sec.

10/10

20 sec.

3*/to failure

60 sec.

3/to failure 60 sec.

10/10

20 sec.

3*/to failure

60 sec.

10/10

20 sec.

Weight 50% 10 RM

Sets/Reps 10/10

Rest 20 sec.

10 RM (from test) 12 RM

3*/to failure

60 sec.

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown

50% 10 RM

10/10

20 sec.

10 RM (from test) 12 RM

3*/to failure

30 sec.

3/to failure

&

20 RM

3/to failure

60 sec.

Reverse Crunch Crunch

body weight^ body weight^

10/10

20 sec.

10/10

20 sec.

Dead/ Curl/ Press

light dumbbells

10/10

20 sec.

ReverseGrip Incline Bench Press Incline Dumbbell Flye

Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves

Shoulders, Traps, Biceps, Forearms

Exercise Squat HIIT 100’s Squat

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye

Weight 50% 10 RM

Dumbbell Lunge Leg Extension Romanian Deadlift

Weight 50% 10 RM 10 RM (from test) 12 RM

Sets/Reps 10/10

Rest 20 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

20 RM

3/to failure

60 sec.

Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension

50% 10 RM

10/10

20 sec.

10 RM (from test) 20 RM

3*/to failure

60 sec.

3/to failure

60 sec.

Standing Calf Raise Standing Calf Raise

50% 10 RM 10 RM (from test) 20 RM

Seated Calf Raise Kettlebell Swing

light kettlebell#

10/10

20 sec.

3*/to failure

60 sec.

3/to failure

30 sec.

10/10

20 sec.

Sets/Reps Rest 10/10 20 sec.

10 RM (from test) 12 RM

3*/to failure

60 sec.

3/to failure

&

20 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

20 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 20 RM

10/10

20 sec.

3*/to failure

60 sec.

3/to failure

&

10/10

20 sec.

3*/to failure

60 sec.

10/10

20 sec.

Behind-theBack Cable Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM

Intensity Workout Week 5

Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown

Weight 50% 10 RM 10 RM (from test) 15 RM

Sets/Reps Rest 10/10 10 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

30 RM

3/to failure

60 sec.

50% 10 RM 10 RM (from test) 15 RM

10/10

10 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

3/to failure

60 sec.

30 RM

Exercise Squat HIIT 100’s Squat Leg Press

Weight 50% 10 RM 10 RM (from test) 15 RM

Leg Extension Leg Curl

30 RM

Triceps Pressdown Triceps Pressdown

50% 10 RM 10 RM (from test) 30 RM

Lying Triceps Extensions Standing Calf Raise Standing Calf Raise

Reverse Crunch Crunch

body weight^ body weight^

10/10

10 sec.

10/10

10 sec.

Seated Calf Raise

Dead/Curl/ Press

light dumbbells

10/10

10 sec.

Kettlebell Swing

30 RM

50% 10 RM 10 RM (from test) 30 RM

light kettlebell#

Sets/Reps 10/10

Rest 10 sec.

3*/to failure

60 sec.

3/to failure 3/to failure 3/to failure

60 sec.

10/10

10 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

10 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

10 sec.

60 sec.

60 sec.

Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms

Chest, Back, Abs

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise

Weight 50% 10 RM

Exercise Bench Press HIIT 100’s Bench Press

10 RM (from test) 15 RM

Sets/Reps Rest 10/10 10 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

30 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

10 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 30 RM

10/10

10 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

10 sec.

3*/to failure

60 sec.

Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl

Dumbbell Cleans

50% 10 RM 10 RM (from test) 50% 10 RM

10/10

10 sec.

Weight 50% 10 RM

Sets/Reps 10/10

Rest 10 sec.

10 RM (from test) 15 RM

3*/to failure

60 sec.

3/to failure

60 sec.

30 RM

3/to failure

60 sec.

WideGrip Pulldown WideGrip Pulldown

50% 10 RM

10/10

10 sec.

10 RM (from test)

3*/to failure

30 sec.

One-Arm Dumbbell BentOver Row ReverseGrip Pulldown

15 RM

3/to failure

&

30 RM

3/to failure

60 sec.

Reverse Crunch Crunch

body weight^ body weight^

10/10

10 sec.

10/10

10 sec.

Dead/ Curl/ Press

light dumbbells

10/10

10 sec.

ReverseGrip Incline Bench Press Incline Dumbbell Flye

Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves

Shoulders, Traps, Biceps, Forearms

Exercise Squat HIIT 100’s Squat

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye

Weight 50% 10 RM

Sets/Reps 10/10

Rest 10 sec.

10 RM (from test) 15 RM

3*/to failure

60 sec.

3/to failure

&

30 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

10 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 30 RM

10/10

10 sec.

3*/to failure

60 sec.

3/to failure

&

10/10

10 sec.

3*/to failure

60 sec.

10/10

10 sec.

Dumbbell Lunge Leg Extension Romanian Deadlift

Weight 50% 10 RM 10 RM (from test) 15 RM 30 RM 30 RM

Sets/Reps 10/10

Rest 10 sec.

3*/to failure

60 sec.

3/to failure 3/to failure 3/to failure

60 sec.

60 sec.

60 sec.

Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension

50% 10 RM

10/10

10 sec.

10 RM (from test) 30 RM

3*/to failure

60 sec.

3/to failure

60 sec.

Standing Calf Raise Standing Calf Raise

50% 10 RM 10 RM (from test) 30 RM

Seated Calf Raise Kettlebell Swing

light kettlebell#

10/10

10 sec.

3*/to failure

60 sec.

3/to failure

30 sec.

10/10

10 sec.

Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM

Intensity Workout Week 6

Workout 1 (Monday): Workout 2 (Tuesday): Legs, Triceps, Calves

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press Dumbbell Incline Press Cable Crossover Wide-Grip Pulldown Wide-Grip Pulldown Barbell Bent-Over Row StraightArm Pulldown Reverse Crunch Crunch

Weight 50% 10 RM

Sets/Reps 10/10

Rest 0 sec.

10 RM 3*/to 60 sec. (from test) failure 15 RM 3/to failure 60 sec.

30 RM

3/to failure 60 sec.

50% 10 10/10 0 sec.

RM 10 RM 3*/to 60 sec. (from test) failure 15 RM 3/to failure 60 sec.

30 RM

body weight^ body weight^

Dead/Curl/ light Press dumbbells

3/to failure 60 sec.

10/10 10/10

10/10

Exercise Squat HIIT 100’s Squat Leg Press Leg Extension Leg Curl

30 RM

Triceps Pressdown Triceps Pressdown

50% 10 RM 10 RM (from test) 30 RM

Lying Triceps Extensions

0 sec.

Standing Calf Raise Standing Calf Raise

0 sec.

Seated Calf Raise

0 sec.

Weight 50% 10 RM 10 RM (from test) 15 RM

Kettlebell Swing

30 RM

50% 10 RM 10 RM (from test) 30 RM

light kettlebell#

Sets/Reps 10/10

Rest 0 sec.

3*/to failure

60 sec.

3/to failure 3/to failure 3/to failure

60 sec.

10/10

0 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

0 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

0 sec.

60 sec.

60 sec.

Workout 3 (Wednesday): Workout 4 (Thursday): Shoulders, Traps, Biceps, Forearms

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Rear Delt Raise

Weight 50% 10 RM

Rest 0 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

30 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

0 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 30 RM

10/10

0 sec.

3*/to failure

60 sec.

3/to failure

60 sec.

10/10

0 sec.

3*/to failure

60 sec.

Incline Dumbbell Curl Barbell Wrist Curl Barbell Wrist Curl

Dumbbell Cleans

10 RM (from test) 15 RM

Sets/Reps 10/10

50% 10 RM 10 RM (from test) 50% 10 RM

10/10

0 sec.

Chest, Back, Abs Exercise Bench Press HIIT 100’s Bench Press

Weight 50% 10 RM

Sets/Reps 10/10

Rest 0 sec.

10 RM (from test) 15 RM

3*/to failure

60 sec.

3/to failure

60 sec.

30 RM

3/to failure

60 sec.

WideGrip Pulldown WideGrip Pulldown One-Arm Dumbbell BentOver Row ReverseGrip Pulldown

50% 10 RM

10/10

0 sec.

10 RM (from test) 15 RM

3*/to failure

30 sec.

3/to failure

&

30 RM

3/to failure

60 sec.

Reverse Crunch Crunch

body weight^ body weight^

10/10

0 sec.

10/10

0 sec.

Dead/ Curl/ Press

light dumbbells

10/10

0 sec.

ReverseGrip Incline Bench Press Incline Dumbbell Flye

Workout 5 (Friday): Workout 6 (Saturday): Legs, Triceps, Calves

Shoulders, Traps, Biceps, Forearms

Exercise Squat HIIT 100’s Squat

Exercise Dumbbell Shoulder Press HIIT 100’s Dumbbell Shoulder Press One-Arm Cable Lateral Raise Machine Rear Delt Flye

Weight 50% 10 RM

Sets/Reps 10/10

Rest 0 sec.

10 RM (from test) 15 RM

3*/to failure

60 sec.

3/to failure

&

30 RM

3/to failure

60 sec.

Dumbbell Shrug Dumbbell Shrug

50% 10 RM 10 RM (from test)

10/10

0 sec.

3*/to failure

60 sec.

Dumbbell Curl Dumbbell Curl

50% 10 RM 10 RM (from test) 30 RM

10/10

0 sec.

3*/to failure

60 sec.

3/to failure

&

10/10

0 sec.

3*/to failure

60 sec.

10/10

0 sec.

Weight 50% 10 RM 10 RM (from test)

Sets/Reps 10/10

Rest 0 sec.

3*/to failure

60 sec.

Dumbbell Lunge Leg Extension Romanian Deadlift

15 RM

3/to failure 3/to failure 3/to failure

60 sec.

Triceps Pressdown Triceps Pressdown Cable Overhead Triceps Extension

50% 10 RM

10/10

0 sec.

10 RM (from test) 30 RM

3*/to failure

60 sec.

3/to failure

60 sec.

Standing Calf Raise Standing Calf Raise

50% 10 RM 10 RM (from test) 30 RM

Seated Calf Raise Kettlebell Swing

30 RM 30 RM

light kettlebell#

60 sec.

60 sec.

10/10

0 sec.

3*/to failure

60 sec.

3/to failure

30 sec.

10/10

0 sec.

Behindthe-Back Cable Curl Barbell Wrist Curl Barbell Wrist Curl

50% 10 RM 10 RM (from test)

Dumbbell Cleans

50% 10 RM