Mike Mentzer HIT Training - Marcus Reinhardt

HIT Workout 3-Day Split

Cadence
4 seconds up.
2 second pause.
4 seconds down
1 min 20 secs per exercise

Rep Range / Set Range
Aim for 6 / 8 reps each set
A single set worked to failure

Supersets / Pre-exhaust
Start with few reps of second exercise as a warm up
Use second exercise to pre-exhaust muscles

Warm up
3 or 4 reps with lighter weights to warm muscle and increase blood flow




Workout 1 / Monday

Chest
Flying Pecs Machine
Chest Press Inclined Machine
Pullover Machine

Back
Lat Cable Pull Down (underhand)
Dead Lift - Straight Barbell



Workout 2 / Wednesday

Legs
Leg Extension
Leg press
Leg Curl Prone
Leg Calf Press

Abs
None



Workout 3 / Friday

Shoulders
Lateral Raise
Bent Over Dumbbell Raise

Arms
Biceps Curl (barbell straight bar)
Triceps Cable Press Down (overhand)
Triceps Dips Machine