HIT Legs/Shoulders Workouts

Sorry for not posting the next segment of HIT program yesterday; watching college football got the best of me:) Anyways, here are the three legs/shoulders workouts that I will be performing over the next few months (Today, I will be doing #2).

Legs/Shoulders Workout #1

• Barbell Squats (2 sets + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again next session with a goal of eight reps) 
• Hex-Bar Deadlift (1 set) (Same repetition goal as above)
• Leg Curl (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• Calf Press (1 set) (Same repetition goal as leg curl)
• Military Press (1 set + Dropset) (Same repetition goal as barbell squats)
• Dumbbell Front Raise (1 set) (Assistor repetition goal) 
• Dumbbell Lateral Raise (1 set) (Assistor repetition goal)
• Dumbbell Lying T's (1 set) (Assistor repetition goal)
• Barbell Shrugs (1 set) (Assistor repetition goal)
• 15 mins of HIT on treadmill 

Legs/Shoulders Workout #2

• Leg Press (1 set) (3 Strikes) (Perform exercise at given weight for 14-17 reps, take a 30 second second rest then hit 5-8 reps, after one more 30 second break, press again for 3-5 reps)
• Leg Extensions (1 set) (10, 8, 6) (Perform exercise with right leg for 10 reps, then use left leg for another 10 reps. Immediately after doing 10 reps on each leg, perform eight, and then six).
• Hip Adduction (1 set) (Assistor repetition goal)
• Dumbbell Calf Raises (1 set) (Assistor repetition goal)
• Shoulder Press (1 set) (1-6 progression) (Do one repetition, and hold at top for 10 seconds, then two repetitions, and then hold for 10 seconds. This will be performed all the way up to six repetitions). 
• T Combo (1 set) (Assistor repetition goal)
• EZ Bar Upright Row (1 set) (Assistor repetition goal)
• 15 mins of incline treadmill walk

Legs/Shoulders Workout #3

• Front Squats (2 sets + Dropset) (Same repetition goal as barbell squats)
• Lying Leg Curl (1 set) (Crazy 8's) (Lift weight in two seconds, lower the weight in eight seconds)
• Hip Abduction (1 set) (Assistor repetition goal)
• Smith Machine Calf Press (1 set) (Assistor repetition goal)
• Dumbbell Shoulder Press (1 set + Dropset) (Assistor repetition goal)
• EZ Bar Front Raise (1 set) (Assistor repetition goal)
• Lateral Raise Machine (1 set) (8 in 8) (Lift weight in eight seconds, and then lower the weight in eight seconds)
• Seated Bent Over Rear Delt Raise (1 set) (Assistor repetition goal)
• Dumbbell Shrugs (1 set) (Assistor repetition goal)
• 15 mins of HIT StairMaster

The back/biceps routine of the HIT program will be posted tomorrow morning!