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 NOTICE - This web-site provides information intended to be general guidelines and may not be applicable