For this workout, the idea is to pick a weight that you can hit the rep range for every set without having to reduce weight at the end because you are gassed. For example, on bench press we start off with 4 sets of 25 reps. Now I can easily do 225 pounds for 25 reps, however by the third set I would be so gassed I might only get 15. Knowing that, I would probably do 185 pounds for 4 sets of 25 reps with 90 seconds between sets.
To kick your body’s fat-burning furnace into overdrive, throw in a HIIT session of sprint intervals. Do this after your workout or, for best results, in the evening so you are revving up your metabolism with two high-intensity training sessions.
HIIT SPRINT INTERVALS WORKOUT
– 40-yard sprints
– 15 reps at 85% of max
– Rest 30 seconds rest between each sprint