FREE ESSAY ON FIT ZONE

FIT ZONE

Chart Outline
These Charts provide an outline for an 8-day program (workout 
every-other-day). This is an intense program and you will need to 
experiment with amount of weight to use in the beginning. We suggest 
planning out a 4 week program for your first cycle. This can be increased 
by one or two weeks for each new cycle. We do not suggest doing a cycle 
any longer than 7 or 8 weeks for any given cycle. Note: Each muscle group 
is exercised once every 4 days. 
Your workouts occur on days 1, 3, 5 and 7. You do not workout on days 2, 
4, 6 and 8. Repeat workout 1 on day 5, workout 3 on day seven and so on. 
Always strive towards increasing weight, if possible, for each succeeding 
set. 
Make an adequate number of charts to get through a cycle. Always start 
out the cycle with a lighter weight than your 5-rep maximum. The goal is 
to finish a cycle heavier than you finished your last cycle. We recommend 
doing about 10 minutes of abdominal (abs) work after each workout. If you 
do not have enough time to work abs, do what you can after your workout, 
or work them on your off-days.
HIT - 1 (Day 1)
Bench Press (Barbell)
Set #RepetitionsWeightCompletedComments
15 
25 
35 
45 
55 
65 
Incline Barbell Press
Set #RepetitionsWeightCompletedComments
15 
25 
35 
45 
55 
65 
Seated Shoulder Press (Barbell)
Set #RepetitionsWeightCompletedComments
15 
25 
35 
45 
55 
65 
Lying Triceps Extension (Barbell)
Set #TricepsWeightCompletedComments
15 
25 
35 
45 
55 
65 
Standing Calf Raises
Set #TricepsWeightCompletedComments
110 
210 
310 
410 
510 
610 
Top
Proceed to HIT 2 (Day 3) Chart 
Return to Exercise Outline Page
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