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[WOTM, 05/2016] Ignite Your Muscles & Build Your Leanest Body Ever With The Hardcore HIIT Workout Program

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Workout D — Back + HIIT


 

1. Deadlifts


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How To:

Protocol: 5 sets — 12/10/8/6/4 reps

Target Muscle(s): Back, Legs, Core, Arms

Follow a pyramid rep scheme. Meaning, you’ll decrease the reps and increase the weight during each successive set. For the first set complete 12 reps; the second increase the weight and do 10 reps; and for the third increase the weight again and do 8 reps.

Do 5 total sets, each of which should be heavier than the last (e.g. 12 x 135 lbs, 10 x 225 lbs, 8 x 275 lbs, 6 x 315 lbs, 4 x 405 lbs).

  • (1) For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
  • (2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A).

 

2. [SUPERSET] Bent-Over Barbell Rows Renegade Rows


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How To:

Protocol: 3 sets — 10 reps + 10 reps/arm

Target Muscle(s): Back, Biceps, Core

  • (1) Do 10 Bent-Over Barbell Rows. Lower your body down to 45º and keep your back flat/core tight throughout. Pull the barbell into your abs and lower all the way back down.
  • (2) Immediately get into push up position over two dumbbells and do 10 Renegade Rows per arm. Keep your back flat/core tight and row each dumbbell up to the side of your torso.

 

3. [SUPERSET] Lat Pulldowns


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How To:

Protocol: 4 sets — 15 reps WIDE + 15 reps NARROW

Target Muscle(s): Lats, Back

  • (1) Do 15 reps of the Lat Pulldown with a WIDE grip. Pull the bar down to the top of your chest, squeeze your lats, and release it all the way back up to top.
  • (2) Immediately adjust your grip and do 15 additional reps with a NARROW grip. Your hands should be inside of the joint of the pulldown bar (where it begins to curve).

 

4. Lying Dumbbell High Rows


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How To:

Protocol: 4 sets — 20 reps

Target Muscle(s): Back, Biceps

  • (1) Lie face down on a bench at a 45º angle.
  • (2) Hold two dumbbells with a neutral grip, contract your back, and row the weights up into your upper back. Keep your biceps pinned against your torso.
  • (3) Hold the contraction for 1s at the top and slowly lower back down to the ground.

 

5. Eccentric Pull Ups


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How To:

Protocol: 4 sets — 5 reps ECCENTRIC + 5 reps NORMAL

Target Muscle(s): Back, Lats

  • (1) Do 5 ECCENTRIC Pull Ups with a 1-5 tempo. That’s 1 second up, and 5 seconds down. Slowly release all the way down over the course of 5 seconds — you should feel a deep burn through your lats.
  • (2) Do 5 REGULAR Pull Ups with a normal tempo.

 

6. HIIT Cardio — Rowing Machine


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How To:

Protocol: 2 rounds — 1000 meter intervals

Find a rowing machine and row 1000 meters as quickly as possible.

Use your legs to drive the movement; your core to transfer force; and your arms and back to finish each row. Keep your rows strong, vigorous, and fluid, and make sure to maintain a strong core throughout. Your goal is to hit 1000 meters as quickly as possible (sub 2 minutes/500 meters is a good pace to shoot for).

Rest for 1-2 minutes and row 1000 meters again.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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