Russ Howe PTI's XX program

“Welcome to week one.

As detailed in the program overview section, each workout begins with a 15-minute blast of HIIT which will jack your heart rate up, followed by a high rep weights session.”


PROGRAM DETAILS:

Progress: Week 1 of 4
Frequency: 5 workouts
Methods: HIIT, high reps, supersets, tri-sets.


Week 1

(HIIT) This means High Intensity Interval Training. You’ve got 15 minutes in total. Spend the first 5 minutes warming up, then switch to 40/20 (40 seconds of hard effort and 20 seconds of rest) repeated until the time runs out.

(Superset) Perform two exercises back-to-back then take your rest break. That’s one set.

(Tri-sets) Perform three exercises back-to-back then take your rest break. That’s one set.

Monday
(HIIT, Chest & Abs)

ExerciseSetsRepsRest
Stationary Bike (HIIT)115 minsn/a
Incline Push Ups32045 sec
Incline DB Bench Press42045 sec
Flat DB Bench Press42045 sec
Butterfly Machine32045 sec
Standing Cable Flye
superset with
Standing Cable Push Out
310

10
0 sec

45 sec
Tri-set:
Swiss Ball Crunches
Lying Leg Raises
Plank Climbers
3
20
20
20

0 sec
0 sec
45 sec

Tuesday
(HIIT, Back & Abs)

ExerciseSetsRepsRest
Stationary Bike (HIIT)115 minsn/a
Jumping Pull Ups32045 sec
Bent-over Barbell Row42045 sec
Wide-grip Lat Pulldown42045 sec
Lower Back Hyperextension32045 sec
Underhand-grip Pulldown
superset with
Superman Press
310

10
0 sec

45 sec
Tri-set:
Lying Leg Raises
Russian Twists
Otis Up
3
20
20
20

0 sec
0 sec
45 sec

Wednesday
(Steady Pace Cardio & Legs)

ExerciseSetsRepsRest
Stationary Bike (steady pace)115 minsn/a
Bulgarian Split Squats32045 sec
Barbell Squat42045 sec
Leg Extension Machine32045 sec
Lying Leg Curl Machine32045 sec
Kettlebell Swings
superset with
Jump Squats
310

10
0 sec

45 sec

Thursday
(Recovery day)

Friday
(HIIT, Shoulders & Abs)

ExerciseSetsRepsRest
Stationary Bike (HIIT)115 minsn/a
Around The World22045 sec
DB “X” Press42045 sec
DB Lateral Raise32045 sec
Diagonal Plate Press22045 sec
Cable Face Pull
superset with
Cable “Y” Pull
310

10
0 sec

45 sec
Tri-set:
Swiss Ball Leg Raises
Straight-leg Crunches
Mountain Climbers
3
20
20
20

0 sec
0 sec
45 sec

Saturday
(HIIT, Arms & Abs)

ExerciseSetsRepsRest
Stationary Bike (HIIT)115 minsn/a
Assisted Chin Up Machine22045 sec
Close-grip Push Ups22045 sec
EZ-bar Curl42045 sec
DB Skullcrushers42045 sec
Spider Curl
superset with
Rope Pushdown
410

10
0 sec

45 sec
Tri-set:
Lying Leg Raises
Corkscrew Climbers
Knee-touch Crunches
3
20
20
20

0 sec
0 sec
45 sec

Sunday
(Recovery day)

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