💪 HIT WORKOUT TRACKER 💪

🔥 Arthur Jones & Mike Mentzer Style 🔥

"Training harder, but training briefer - that's the key to maximum results!"

- Arthur Jones

🎯 HIT PRINCIPLES 🎯

💥 Train to Failure: Each set pushed to absolute muscular failure
⚡ Brief & Intense: Short, high-intensity workouts
🛌 Recovery: 4-7 days rest between sessions
🎭 Progressive Overload: Gradually increase weight or reps

🏆 WORKOUT PROGRESS 🏆

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🚀 WORKOUT A - CHEST, BACK, LEGS 🚀

🏋️ Dumbbell Flyes (Pre-exhaust)
Sets: 1 set to failure
Reps: 8-12
Rest: 10 seconds, then immediately to compound movement
🔥 Incline Barbell Press
Sets: 1 set to failure
Reps: 6-8
Technique: Controlled 4-second negatives
🌊 Nautilus Pullovers
Sets: 1 set to failure
Reps: 8-12
Focus: Stretch and contract lats fully
⚡ Close-Grip Pulldowns
Sets: 1 set to failure
Reps: 6-8
Technique: Squeeze shoulder blades together
🦵 Leg Extensions (Pre-exhaust)
Sets: 1 set to failure
Reps: 12-15
Rest: 10 seconds, then to leg press
🏔️ Leg Press
Sets: 1 set to failure
Reps: 8-12
Range: 90-degree knee bend, controlled motion

"The key to building muscle is intensity, not volume. One perfect set is worth more than ten mediocre ones!"

- Mike Mentzer

🎯 WORKOUT B - SHOULDERS, ARMS 🎯

🌟 Lateral Raises (Pre-exhaust)
Sets: 1 set to failure
Reps: 10-12
Rest: 10 seconds, then to shoulder press
🏋️ Overhead Press
Sets: 1 set to failure
Reps: 6-8
Technique: Strict form, no bouncing
🤷 Shrugs (Pre-exhaust)
Sets: 1 set to failure
Reps: 8-12
Rest: 10 seconds, then to upright rows
📈 Upright Rows
Sets: 1 set to failure
Reps: 6-8
Grip: Shoulder-width, pull to chest level
💪 Barbell Curls
Sets: 1 set to failure
Reps: 6-8
Technique: Slow, controlled movement
🔧 Close-Grip Bench Press
Sets: 1 set to failure
Reps: 6-8
Focus: Tricep isolation, controlled tempo

"Recovery is when you grow. Train hard, rest harder!"

- Arthur Jones