HIT ROUTINES

Workout 1
(In general, one all out set per exercise)

DAY 1

Machine Pullover
Close Grip Pulldown or weighted chin
Barbell or Nautilus row
Barbell or Smith Machine shrug
Hammer decline press
Nautilus chest cross or crossover
Dumbbell or Nautilus rear delt
Neck apparatus (4 ways)

DAY 2

Nautilus leg extension
Regular or machine squat
Trap bar deadlifts or stiff-leg deadlift
Nautilus leg curl or glute ham raise
Standing calf raise
Seated calf raise
Hanging reverse crunch
Side bend or hanging side crunch
Cable crunch

DAY 3

Nautilus military press
Hammer lateral raise or cable upright row
Nautilus curl
Pushdowns or Nautilus triceps
Dips or Nautlius dip
Forearm curl
Reverse forearm curl
Grip

Workout 2

DAY 1 (Upper Body)

Bench Press or Incline Dumbbell Bench Press (2x8-15)
Dumbbell Side Laterals (2x8-20)
Barbell Preacher Curls (1x8-15)
Close Grip Bench Press (2x8-12)

DAY 2 (Lower Body)

Squats (1x10-25)
Deadlifts (every other week; 1x8-15)
Dumbbell Rows (2x8-20)
One Leg Calve Raise (2x15-50)
Crunches (with weight) (2x20-30)

Workout 3

Perform this routine 2 days per week.

Barbell Squat (1x20)
Stiff-Leg Deadlift (1x15)
Overhead Barbell Press (1x12)
Barbell Row (1x12)
Pushups- as many as possible
Chins - as may as possible
Pushups - as many as possible
Barbell Curl (1x12)
Situps (1x12)

Workout 4

DAY 1

Deadlift (Trap Bar) (1x10)
Leg Press (1x20)
Overhead Press (1x8;1x5)
Shrugs (1x15)
Pulldown to chest (supinated grip) (1x12;1x8)
Standing Calf Raise (1x15)
Four Way Neck Machine (1x15 in each direction)
Thick Bar Reverse Curls (1x12)
Weighted situps (1x15)

DAY 2

Squats (1x15)
Bench Press (1x5)
Hammer Iso Lateral Row (1x8;1x6)
One Arm Dumbbell Press (1x8;1x6)
Tricep Pressdown (1x12)
Standing Calf Raise (1x15)
Four Way Neck Machine (1x15 in each direction)
Thick Bar Reverse Curls (1x12)
Weighted situps (1x15)
Workout 5

DAY 1

Squat (2x5)
Stiff-Leg Deadlift (2x15)
Bench Press (1x8;1x5;1x2)
Barbell Curl (1x10;1x5;1x3)
Four Way Neck (15 each direction)
Weighted situp (1x15)
Forearms (various)

DAY 2

Squats (1x10)
Seated Press (1x8;1x5)
Hammer Seated Shrug (1x10;1x6)
Dumbbell Row (1x10;1x6)
Four Way Neck (15 each direction)
Forearms (various)
Workout 6 (3 by 3)
Rest just long enough to get to the next exercise.
Leg Press: (1x16-17)
Dip: (1x10-11)
Chin: (1x8-9)
Leg Press: (1x8-9)
Dip: (1x8-10)
Chin: (1x5-7)
Leg Press: (1x8-9)
Dip: (1x4-5)
Chin: (1x 4-5)

Workout 7

As usual, a minimum amount of recovery between exercises.

Leg Press (1x15-20)
Leg Curl (1x10-15)
Leg Press (1x12-15)
Leg Extension (1x10-15)
Leg Press (1x10-12)
Dip (1x8-12)
Tricep Extension (1x8-12)
Negative-only Dip (1x6-10)
Chin (1x8-12)
Bicep Curl (1x8-12)
Negative-only Chin (1x6-10)

Workout 8

A sample HIT routine for the beginner to intermediate level:

Squat/Leg press
Leg extension
Leg curl
Pullover (preferably a machine version such as Nautilus.)
Overhead Press
Bent-over Row
Bench Press
Biceps Curl
Triceps Extension
Regular Chin-up
Parallel Dip
Calf Raise
Abdominal Crunches

Note the above are done for only ONE SET each.

Workout 9

Full Squats - 15-20 reps
Pullovers - 10 reps
Standing Overhead Presses - 10 reps
Chins - 10 reps
Dips - 12 reps
Barbell Curls - 10 reps
Shrugs - 15 reps
Stiff-Legged Deadlifts - 15 reps

Only 1 or 2 sets per exercise in this routine.

Workout 10

Monday:

Squat
Stiff Legged Deadlift
Calve Raises

Wednesday:

Bench Press
Close Grip Bench Press
Shrug

Saturday:

Deadlift
Some type of row
Barbell Curls

Grip and calve work every other workout. Wait 2-3 days after the 3rd workout.

Workout 11

DAY 1

Squat
Power rack overhead press with a thick bar
Weighted Crunches
Neck Flexion
Grip Work

DAY 2

Trap Bar Deadlifts
Power Rack Bench Presses
Thick Bar Chins
Side Bends
Grip Work

Workout 12

DAY 1

Squat
Power Rack Low Incline Bench
Shrug (barbell, dumbell, or machine)
Curl (twice a month)
calf, grip/forearm, neck work

DAY 2

Deadlifts
Overhead Press
row, chin, or pulldown (if you can't chin yet)
calf, grip/forearm, neck work

Workout 13

Monday/Thursday

Leg Press 2x8
Dip 2x6-8
Shrug 2x8
Overhead Press 2x8

The basic exercises can be varied, and one could even do this just ONE time per week!

Workout 14

Full body - every 4-5 days, 1 hard set to failure, 2/4 rep speed:

Squat 1x15-20
Calve Raise 1x15-20
Pullover Machine 1x6-10
Incline DB Press 1x6-10
T-Bar Row 1x6-10
BB Behind Neck Pr. 1x6-10
BB Curl 1x6-10
Lying Tri Ext. 1x6-10
V-up (Lower Abs) 1x15-20
Crunch (Upper Abs) 1x15-20

Workout 15

Every Monday and Friday

Nautilus Over Head Press
Weighted Rev. Chins
Nautilus Pullover
Barbell Squat

One set each. Warm up good. Work to Super Failure!!!

Workout 16

Workout A - all exercises carried to failure, one set each

Full Squat, barbell or Smith machine; 6-10 reps
Pulldown w/ supinated, close grip to clavicles; 6-10 reps
Parallel bar Dip with dip belt or Nautilus multi-machine; 5-8 reps

rest completely for 5,6, or 7 days...(and longer barring insufficient recovery)

Workout B- all exercises carried to failure, one set each

Deadlift; 5-8 reps
Overhead Press; 5-8 reps
Standing Calf Raises; 12-20 reps

rest again, same time, and repeat

Notes:
Before dropping an exercise from a workout [to only be performed 'every other session'], reduce the weight and apply the super-slow technique, unless squats or deadlifts are stagnating (in the latter two cases, one of the exercises should immediately be dropped, at least on a temporary basis).
Do not abuse forced reps and/or static contractions, as both of those techniqueswill quickly result in overtraining.
If your bodyweight has not increased recently, and your strength improves with this workout from the beginning, add 400-500 calories to your daily diet andkeep tabs on your bodyfat level - with proper training, gains of 1-2 lbs. lbm per week and sometimes more should not be unusual.
Keep warm-ups to only the least amount necessary.

Workout 17

Workout 1 - All Exercises perform only one set.

Incline Bench
Wide Grip Dips (Weighted)
Military Press (Standing or seated)
Super slow Side Lateral Raise (Using this protocal enables you to concentrate on correct form which is crucial for this small muscle)
Close Grip Dips (Weighted + Occasional Negatives)

Workout 2

Leg press
Leg Curl (Drop Set, every other week, when alternating with stiff leg deadlift otherwise do a straight set.)
Stiff Leg deadlift
Seated calf Raise
standing Calf Raise (drop Set)

Workout 3

Shoulder width overhand chins
Dumbell or Barbell Row
Deadlift
Shrugs (Dumbbell or Barbell)
Barbell Curls

Notes:
A one ontwo off cycle works best thus working each muscle group once every nine or ten days.
Workout two takes Mike Mentzers latest theory to heart, by inserting legs on the second workout it gives the upper body time to recover because the first and third workout overlap, i.e. using different exercises for the same secondary muscle groups which are worked indirectly.
When the third workout is completed take three days off as opposed to two.

Workout 18: Hardcore Death in Record Time

DAY 1

Squats 15-20, compound-setted with
Deadlifts 5-20. Yes, 5 can be a safe minimum with these during a compound-set

DAY 2
Military press 6-12
Reverse-grip pulldowns 6-12

Notes:
In under 12 minutes a week, you can stimulate some pretty mean strength and size gains if you don't mind a lot of pain and strange looks. Don't use this routine for too too long as overtraining and mental exhaustion occur rapidly with it. Still, it packs on mass quickly.