HIIT on upper body days?

O

Oldspice

0
Day 1

Barbell bent over row
Seated cable rows
Dumbbell rows

Chest

Bench press
Incline flys
Decline dumbbell press

HIIT for 15-18mins
Abs
standing calf raises. Short heavy

Day 2

Full squats
deadlifts
Leg press
another leg machine

Biceps
About 3 different exercises

Day 3

Pull

Lat pull downs
pull overs

Push

Dumbbell press
Standing barbell press
Abs
Seated calves, long sets

Day 4

Squats, lighter weight
Deadlifts heavier weight
Leg press
another leg machine

Triceps
About 3 different exercises


To clarify. Day 1 will be Monday. Day 2 will be Tuesday. Day 3 will Wednesday and Day 4 will be Friday. I will perform HIIT again on Thursday and Saturdays. (My rest days)

Two questions. Is it ok for me to do HIIT on Day1? Also, how does the routine look? I feel like i need to add more to lats on day 3, but i don't know what to do...

Feel free to add or have input. The idea of this workout is to not hit the muscle groups to much, but focus on legs twice a week with the big compound lifts. (for hypertrophy)

I'm eating under maintenance, because i want to cut body fat, but i will have carbs before and after workout sessions. (I eat under 20g of carbs on off days)
 
The idea of this workout is to not hit the muscle groups to much, but focus on legs twice a week with the big compound lifts. (for hypertrophy)

I'm eating under maintenance, because i want to cut body fat, but i will have carbs before and after workout sessions.
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This part is not usually possible unless you are a beginner, you cannot eat under maintaince and get hypertrophy. They are opposites.

Overall the workout seems like overkill, but i guess it depends on how many sets and reps you perform.

I feel you are overworking your arms (bis and tris). Plus you dont want to follow your back workout the next day with a biceps workout.
 
Excder said:
ok, ill be the one to say it.

Read this sticky:

http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

Then lets talk lol
Click to expand...

Well, since you think i made it up...Here you go...Got Built? » Baby Got Back

I did Day 1 today and felt fine. I'm going to get rid of the calf raises though, seems pointless. It's really not that bad, but it did take a while. I was in the gym for over an hour easy...I'm usually only their for 45mins or so...

The seated cable rows felt like a joke. I didn't feel it really doing my back well, so i think i'm going to cancel that. The bent over rows felt good. I felt it in my middle back area. I used an 80lb curl bar and did 3 sets of 10. For decline dumbbell press i used 40lb in each hand. Not bad...I also did 3 sets of about 8 reps.

So far i like the routine. Running felt a bit awkward at first, because my upper body felt tight. But, after my 15mins HIIT session i felt really good. Abs are a good choice after HIIT. I really felt it.
 
But did you read it???

Im serious, there is alot of info in there that you could benefit from. Everyone that has read it has gone "OH!"
 
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