Health Publications

It's show time: be ready for your HD close-up in just four short weeks

Muscle & Fitness, July, 2009 by Jim Stoppani

WEEK 3

WORKOUT 1 (MONDAY   THURSDAY)

Muscle      Exercise                             Sets/Reps   Rest
Group

Chest       Incline Bench Press                   3/5-6       -

            --superset with--

            Incline Flye                          3/21-25   1 min.

            Flye                                  3/21-25     -

            --superset with--

            Dumbbell Bench Press                  3/5-6     1 min.

            Low-Cable Crossover                   3/21-25     -

            --Superset with--

            Cable Crossover                       3/21-25   1 min.

            10.5-minute HIIT workout

Shoulders   Barbell Overhead press                3/5-6       -

            --superset with--

            Bent-Over Lateral Raise               3/21-6    1 min.

            Lateral Raise                         3/21-25

            --superset with--                                 -

            Dumbbell Upright Row                  3/5-6     1 min.

            Dumbbell Front Raise                  3/21-25     -

            Dumbbell Overhead Press               3/5-6     1 min.

            10.5-minute HIIT workout

Triceps     Pressdown                             2/5-6       -

            --superset with--

            Cable Overhead Triceps                2/21-25   1 min.

            Extension

            Lying Triceps Extension               2/21-25     -

            --superset with--                               1 min.

            Close-Grip Bench Press                2/5-6

            Dumbbell Overhead                     2/21-25     -

            Extension

            --superset with--

            Dip (bodyweight only)                 2/to      1 min.
                                                  failure

            10.5-minute HIIT workout

WORKOUT 2 (TUESDAY   FRIDAY)

Muscle      Exercise                             Sets/Reps  Rest
Group

Legs        Squat                                 3/9-10      -

            --superset with--

            Dumbbell Lunge                        3/12-15   1 min.

            Leg Extension                         3/12-15     -

            --superset with--

            Leg Press                             3/9-10    1 min.

            Leg Curl                              3/12-15     -

            --superset with--

            Romanian Deadlift                     3/9-10    1 min.

            7-minute HIIT workout

Calves      Standing Calf Raise                   2/12        -

            --superset with--

            Seated Calf Raise                     2/15      1 min.

            7-minute HIIT workout

Abs         Hanging Leg Raise                     2/to        -

                                                  failure

            --superset with--

            Crunch                                2/to      1 min.

                                                  failure
            7-minute HIIT workout

Muscle      Exercise                             Sets/Reps  Rest
Group

Back        Barbell Row                           3/9-10      -

            --superset with--

            Seated Cable Row                      3/12-15   1 min.

            Straight-Arm Pulldown                 3/12-15     -

            --superset with--

            Wide-Grip Pulldown                    3/9-10    1 min.

            7-minute HIIT workout

Traps       Behind-the-Back Smith Machine Shrug   2/9-10      -

            --superset with--

            Smith Machine Shrug                   2/12-15   1 min.

            7-minute HIIT workout

Biceps      EZ-BarCurl                            2/9-10      -

            --superset with--

            EZ-Bar Preacher Curl                  2/12-15   1 min.

            Incline Dumbbell Curl                 2/12-15     -

            --superset with--

            Alternating Dumbbell Curl             2/9-10    1 min.

Forearms    Barbell Wrist Curl                    2/12        -

            --superset with--

            Barbell Reverse                       2/12      1 min.

            Wrist Curl

            7-minute HIIT workout
WEEK 4

WORKOUT 1 (MONDAY   THURSDAY)

Muscle Group  Exercise                           Sets/Reps       Rest

Chest         Incline Bench Press                 4/3-4           -

              --superset with--

              Incline Flye                        4/26-30       1 min.

              Flye                                4/26-30         -

              --superset with--

              Dumbbell Bench Press                4/3-4         1 min.

              Low-Cable Crossover                 4/26-30         -

              --superset with--

              Cable Crossover                     4/26-30       1 min.

              11-minute HIIT work out

Shoulders     Barbell Over head Press             4/3-4           -

              --superset with--

              Bent-Over Lateral Raise             4/26-30       1 min.

              Lateral Raise                       4/26-30         -

              --superset with--

              Dumbbel Upright Row                 4/3-4         1 min.

              Dumbbel Front Raise                 4/26-30         -

              --superset with--

              Dumbbel Overhead Press              4/3-4         1 min.

              11-minute HIIT work out

Triceps       Pressdown                           3/3-4           -

              --superset with--

              Cable Overhead Triceps              3/26-30       1 min.

              Extension

              Lying Triceps Extension             3/26-30         -

              --superset with--

              Close-Grip Bench Press              3/3-4         1 min.

              Dumbbell Overhead Extension         3/26-30         -

              --superset with--

              Dip (bodyweight only)               3/to failure  1 min.

              11-minute HIIT work out

WORKOUT 2 (TUESDAY   FRIDAY)

Legs          Squat                               4/3-4           -

              --superset with--

              Dumbell Lunge                       4/26-30       1 min.

              Leg Extension                       4/26-30         -

              --superset with--

              Leg Press                           4/3-4         1 min.

              Smith Machine Front Squat           4/26-30         -

              --superset with--

              Smith Machine Squat                 4/3-4         1 min.

              Leg Curl                            4/26-30         -

              --superset with--

              Romanian Deadlift                   4/3-4         1 min.

              11-minute HIIT work out

Calves        Standing Calf Raise                 3/25            -

              --superset with--

              Seated Calf Raise                   3/30          1 min.

              Leg-Press Calf Raise                3/25            -

              --superset with--

              Standing Calf Raise                 3/to failure  1 min.
               (bodyweight only)

              11-minute HIIT work out

Abs           Hanging Leg Raise                   3/to failure    -

              --Superset with--

              Crunch                              3/to failure  1 min.

              Russian Twist                       3/15-20         -

              --superset with--

              Crossover Crunch                    3/to failure    -

              11-minute HIIT workout

WORKOUT 3 (WEDNESDAY   SATURDAY)

Back          Barbell Row                         4/3-4           -

              --superset with--

              Seated Cable Row                    4/26-30       1 min.

              Straight-Arm Pulldown               4/26-30         -

              --superset with--

              Wide-Grip Pulldown                  4/3-4         1 min.

              Standing Pulldown                   4/26-30         -

              --superset with--

              Reverse - Grip Pulldown             4/3-4         1 min.

              11-minute HIIT workout

Traps         Behind-the-Back Smith Machine       3/3-4           -
              Shrug

              --superset with--

              Smith Machine Shrug                 3/26-30       1 min.

              Incline Dumbbell Shrug              3/26-30         -

              --superset with--

              Dumbbell Shrug                      3/3-4         1 min.

              11-minute HIIT workout

Biceps        EZ-Bar Curl                         3/3-4           -

              --superset with--

              EZ-Bar Preacher Curl                3/26-30       1 min.

              Incline Dumbbell Curl               3/26-30         -

              --superset with--

              Alternating Dumbbell Curl           3/3-4         1 min.

              Cable Curl                          3/26-30         -

              --superset with--

              Rope Cable Curl                     3/26-30       1 min.

Forearms      Barbell Reverse Wrist Curl          3/25            -

              --superset with--

              Barbell Wrist Curl                  3/25          1 min.

              Behind-the-Back Wrist Curl          3/25            -

              --superset with--

              Standing Barbell                    3/25          1 min.

              Reverse Wrist Curl

              11-minute HIIT workout