Free Weight MIT Routine
A) 5 Triple Sets of 6-8 EXPLOSIVE Reps of each exercise performed CONSECUTIVELY (back to back).
1) Barbell Flat Bench Chest Press
2) Barbell Bent Over Row
3) Barbell Jump Squat
4) Recovery x 90 seconds
B) 5 Quad Sets of 10-12 reps (each arm and or leg) at a fast temp (Each exercise in this set is performed from a standing position)
1) Dumbbell Biceps Curls
2) Dumbbell Triceps Extensions
3) Dumbbell Alternating Shoulder Presses
4) Dumbbell Alternating Forward Lunges (with dumbbells hanging at sides OR fully pressed above head throughout movement)
5) Recovery x 60 seconds
C) 5 Quad Sets of 10-15 (Heavy) Reps of each exercise performed CONSECUTIVELY with NO REST between sets.
1) Hanging knee raises with Medicine ball between the feet
2) Plate Crunches in the supine position on a Stability Ball or Bosu Trainer
3) Standing Plate Woodchops
4) Standing Barbell Twist (added weight optional but with caution to avoid unnecessary stress to the spinal column when fatigued)
**NO REST BETWEEN EACH EXERCISE OR BETWEEN EACH SET
D) 20 Minutes of High Intensity Interval Training (HIIT) on the Concept II Rowing Machine
Using a 1/1 ratio of work/rest
1) 60 seconds @ 90% Maximum Output (Work)
2) 60 seconds @ 60% Maximum Output (Rest)
*** The ENTIRE above workout should be completed in approximately 90 minutes. Make sure that your rest period are always timed and not simply "guesstimated". Maintaining a high level of intensity throughout the entire workout is ALWAYS the #1 Goal.
1) Barbell Flat Bench Chest Press
2) Barbell Bent Over Row
3) Barbell Jump Squat
4) Recovery x 90 seconds
B) 5 Quad Sets of 10-12 reps (each arm and or leg) at a fast temp (Each exercise in this set is performed from a standing position)
1) Dumbbell Biceps Curls
2) Dumbbell Triceps Extensions
3) Dumbbell Alternating Shoulder Presses
4) Dumbbell Alternating Forward Lunges (with dumbbells hanging at sides OR fully pressed above head throughout movement)
5) Recovery x 60 seconds
C) 5 Quad Sets of 10-15 (Heavy) Reps of each exercise performed CONSECUTIVELY with NO REST between sets.
1) Hanging knee raises with Medicine ball between the feet
2) Plate Crunches in the supine position on a Stability Ball or Bosu Trainer
3) Standing Plate Woodchops
4) Standing Barbell Twist (added weight optional but with caution to avoid unnecessary stress to the spinal column when fatigued)
**NO REST BETWEEN EACH EXERCISE OR BETWEEN EACH SET
D) 20 Minutes of High Intensity Interval Training (HIIT) on the Concept II Rowing Machine
Using a 1/1 ratio of work/rest
1) 60 seconds @ 90% Maximum Output (Work)
2) 60 seconds @ 60% Maximum Output (Rest)
*** The ENTIRE above workout should be completed in approximately 90 minutes. Make sure that your rest period are always timed and not simply "guesstimated". Maintaining a high level of intensity throughout the entire workout is ALWAYS the #1 Goal.
