*GLB #15a - HIIT Home Dumbbell Workout*

Plan Details

The *GLB #15a - HIIT Home Dumbbell Workout* routine by GLB3 is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

started 01/01/2017 Ended This is a variation of Dave Tate's "Extended Tension" strategy (http... Read More

started 01/01/2017 Ended This is a variation of Dave Tate's "Extended Tension" strategy (https://www.t-nation.com/training/my-greatest-gains-ever-dave-tate). The goal of this workout is to focus on the "Time under Tension" for each of the sets. And uses a 6-set 30s reps / 15s rest HIIT approach. This results in a total time under tension for each exercise of 3 minutes, while also minimizing rest so as to keep the heart rate and metabolic rate increased during the workout. I use an interval timer app during this workout, and record all reps from the 6 sets as one set in the JEFIT app for simplicity. To provide adequate rest for this 54 yr old body, major muscle groups are worked on Mondays, Wednesdays, and Fridays, and light cardio with small muscle groups worked on Tuesdays and Thursdays. To keep a variety in the workout, the major muscle group workouts are divided into two fairly typical body splits: * Workout A: Chest, Shoulders, Triceps * Workout B: Legs, Back, Biceps With two variations for each workout for a total of four different workouts. In addition three different Cardio / small muscle variations are rotated through on Tuesdays and Thursdays. * Cardio #1 - with Abs & Forearms * Cardio #2 - with Abs & Calves * Cardio #3 - with Abs, Traps & Rear Delts This results in a four week rotation as follows - Week #1 - Mon: Workout A1 Tues: Cardio #1 Wed: Workout B1 Thu: Cardio #2 Fri: Workout A2 Week #2 - Mon: Workout B2 Tues: Cardio #3 Wed: Workout A1 Thu: Cardio #1 Fri: Workout B1 Week #3 - Mon: Workout A2 Tues: Cardio #2 Wed: Workout B2 Thu: Cardio #3 Fri: Workout A1 Week #4 - Mon: Workout B1 Tues: Cardio #1 Wed: Workout A2 Thu: Cardio #2 Fri: Workout B2