Try This Workout….I Dare YOU.

You’ve been working out for about 6 weeks and the Resistance Training For Beginners work out has run its course. You’ve gained some strength and by now you’re starting to see these things never seen before. Yes, those are called muscles. At this point you are probably asking yourself, ” What’s next?” Well lucky for you, over the last year I have been fine tweaking a routine that might just be the last routine you’ll ever need.

Sorry, that sounded corny but it’s true. I have spent an entire year doing butt loads of research on what would be the perfect routine for those looking to lose weight, cut fat, get in shape, build endurance and get healthy. Consider the trial and error process already done. YAY FOR LYELL!!

What I’ve basically done is taken the same idea of HIIT (High Intensity Interval Training) and implemented it into my workout routine. Some trainers call it HIRT (High Intensity Resistance Training). I wouldn’t quite refer what I do as HIRT but it’s awfully close.

Here’s how it works. You work out three days a week on non-consecutive days (example: Mon, Wed, Fri). You will perform exercises that cover the entire body with super sets (will explain later). No rest between sets that focus on tearing down muscle, building endurance and shredding fat. I rest one minute between exercises. On your non weight training days you will perform HIIT to boost the metabolism and really get the fat burning process rolling.

Definition of superset: Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets. In this routine you will pick two exercises and rotate between the two until the desired Rep/Set is complete.

Here is my exact routine. Try it, I dare you. (click links for video)

Day: 1 Cardio

Time: 25-35 minutes (as you progress you can go longer)

HIIT on a bike, treadmill and/or Arc Trainer. This is the time to push your body to crazy limits. Crank up the resistance! You wont be doing a ton of leg work outs with this routine, so pushing your legs during cardio is important. I like starting the week with a cardio session cause it really can boost the metabolism.


Day 2 Resistance Training

Time: One hour EXACTLY + 10-20 minutes cardio. I push myself as hard as I can. If I don’t complete the entire workout….Im out of luck. Warm up with 5 minutes of light dumbbell exercises to get the muscles pliable.

Focus: Chest

Superset #1

Lunges: 3 sets of 15 reps

Pushups: 3 sets of max

Superset #2

dumbbell press 3 sets of 15 reps

dumbbell fly 3 sets 8 reps

Superset #3

Incline dumbbell press 3 sets of 15 reps

Incline dumbbell Flys press 3sets pf 8 reps

Superset #4

Straight leg deadlift 3 sets of 15 reps

Pushups: 3 sets of max

Regular set

Bench press – 3 sets of burn out

Superset #5

EZ bar Bicep Curl– 3 sets of 15 reps

Two Arm standing Dumbbell extension 3 sets of 8 reps

Superset #6

Standing Alternating Front/Back Barbell Press 3 sets of 10

Full range sit ups- 3 sets of burnouts

Example of superset : Complete 15  reps of dumbbell press. Drop weight (dont really drop it). Immediately pick up lighter weight and complete 8 reps of dumbbell flys. Rest 1 minutes. Repeat until 3 sets are done.

End with a 10-20 light cardio session. (if you really want to lose weight, perform a HIIT session.)


Day 3 Cardio

15-20 Up hill 50 yard wind sprints. Believe it or not but this is a HIIT session and trust me, your hamstrings, calves and glutes will feel it. It’s a great change of pass to the Day 1 cardio session.


Day 4 Resistance Training

Time: 1 hour +10-20 min cardio

Focus: Arms

Superset #1

Lunges: 3 sets of 15 reps (video above)

Tricep Bench dips

Superset #2

Tricep pull down– 3 sets of 15 reps

Standing alternating dumbbell curls– 3 sets of 8 reps

Superset #3

Cable Bicep Curls 3 sets of 15 reps

Two Arm standing Dumbbell Extension 3 sets of 10-12 reps

Superset #4

EZ Bar Skull crushers 3 sets of 12 (the video is for a straight bar but can be done either way)

Straight bar Bicep curls– 3 sets of 8 reps

Super Set #5

Hammer curls 3 sets of 15

Standing Alternating Front/Back Barbell Press 3 sets of 10

Super set  #6

Dips– burn out

Preacher Curl– Burn out

Bench press– burn out

End with Full range sit ups and side bends if time permits…..or you’re not about to pass out.


Day 5 Cardio

Light jog or mild HIIT session before or after work. You’ve really worked your body and you don’t want to over train. Now this may be your Friday. So if you plan on going out to eat that night, try and run AFTER work so you can enjoy your meal and not have to worry  about your calorie intake.


Day 6 Resistance Training

Time: one hour

Focus: Back, shoulders, Traps

Superset #1

Lunges 3 sets of 15 (link above)

Push ups 3 sets of max

Superset #2

Military Press 3 sets of 15

Dumbbell Lateral Raises 3 sets of 8

Superset #3

Dumbbell shrugs 3 sets of 15

Seated Dumbbell Press 3 sets of 8 (link above)

Superset #4

Lat pull down 3 sets of 15

Seated One Arm Cable Row– 3 sets of 10

Behind the back lat pull down 3 sets of 8

Superset #5

Upright Row 3 sets of 15 can be done with dumbbells as well)

Bent Over Barbelll Row 3 sets of 15

Superset #6

Tricep Extension 3 sets of burn outs (link above)

Bicep Curl 3 sets of burn outs (link above)

End with full range sit ups and Side bends


Day 7- Rest


Seriously, if you aren’t drenched with sweat after these workouts and ready to fall over, you’re doing something wrong. Whats the best thing about this routine? You can go as far as you’d like with it. Want to build bulk? OK, add some weight. Want to build better endurance? SWEET! Increase reps and or increase sets. Getting bored? Whatevs, change up the exercises. It’s completely adaptable to your experience as well.  Just remember, at first you are going to be sore but as you progress the pain will last just 24-36 hours.

A couple of tips:

  • If you can reach rep 15 on the first set, increase weight.
  • If you really want to push your endurance lower rest between sets to only 30 seconds
  • Change up exercises every 4-6 weeks
  • Combine with a high protein, high veg, and fiber filled carb diet.
  • Try sitting in a sauna after your workout to increase fat burning
  • Focus on perfect form

This routine isn’t for those looking to socialize at the gym. If you want to change your body and increase your metabolism, endurance and overall health then this is the routine for you….Try it. I dare you.

Be well,


p.s. I welcome any comments or observations. I don’t care if they are positive or negative.


2 thoughts on “Try This Workout….I Dare YOU.

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