Typical HIT 3 Day Split

Triceps and Delts Day

1. Incline Barbell Press: 3 sets x 10, 8, 6 reps
2. Flat Flye: 1 set x 8 reps
3. Shoulder press: 2 sets x 8, 6 reps
4. Side raises: 1 set x 8 reps
5. Pressdowns: 2 sets x 8, 6 reps
Thighs and Calves Day
1. Barbell Squats: 3 sets x 10, 8, 6 reps
2. Leg extensions: 1 set x 8 reps
3. Leg curls: 3 sets x 10, 8, 6 reps
4. Standing calf raises: 1 set x 8 reps
5. Seated calf raises (requires use of a specialist seated calf machine): 3 sets x 10,
8, 6 reps
Back
1.
2.
3.
4.
5.

and Biceps Day

Hyperextentions (use hyperextension bench for this): 3 sets x 10, 8, 6 reps
Bent Over Barbell row: 3 sets x 10, 8, 6 reps
Pulldowns or narrow grip chin ups: 1 set x 8 reps
Barbell curls superseted with incline hammer curls: 2 sets x 8, 6 reps
Barbell shrugs: 2 sets x 8, 6 reps