High intensity training schedule for your week

It is important to note that creating an advanced high-intensity training routine should be done under the guidance of a certified personal trainer or a sports physician. Also, it’s important to have a proper warm-up and cool-down for each session, as well as to make sure that you’re physically and mentally prepared for the training.

Here is a sample high-intensity training routine that is split over 7 days:

Monday:

• Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
• Squats: 3 sets of 8-12 reps
• Deadlifts: 3 sets of 8-12 reps
• Bench press: 3 sets of 8-12 reps
• Pull-ups: 3 sets of 8-12 reps
• Dumbbell rows: 3 sets of 8-12 reps
• Cool-down: 5-10 minutes of stretching

Tuesday:

• Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
• Barbell lunges: 3 sets of 8-12 reps
• Leg press: 3 sets of 8-12 reps
• Leg extensions: 3 sets of 8-12 reps
• Leg curls: 3 sets of 8-12 reps
• Calf raises: 3 sets of 8-12 reps
• Cool-down: 5-10 minutes of stretching

Wednesday:

• Rest day

Thursday:

• Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
• Barbell shoulder press: 3 sets of 8-12 reps
• Lateral raises: 3 sets of 8-12 reps
• Rear delt flyes: 3 sets of 8-12 reps
• Upright rows: 3 sets of 8-12 reps
• Tricep extensions: 3 sets of 8-12 reps
• Bicep curls: 3 sets of 8-12 reps
• Cool-down: 5-10 minutes of stretching

Friday:

• Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
• Box jumps: 3 sets of 8-12 reps
• Kettlebell swings: 3 sets of 8-12 reps
• Pull-ups: 3 sets of 8-12 reps
• Burpees: 3 sets of 8-12 reps
• Jumping jacks: 3 sets of 8-12 reps
• Cool-down: 5-10 minutes of stretching
• Saturday: Rest day

Saturday:

• Rest day

Sunday:

• Warm-up: 10-15 minutes of light cardio (jogging, cycling, etc.)
• Rope climbs: 3 sets of 8-12 reps
• Medicine ball slams: 3 sets of 8-12 reps
• Battle ropes: 3 sets of 8-12 reps
• Sledgehammer strikes: 3 sets of 8-12 reps
• Cool-down: 5-10 minutes of stretching

This is a sample routine and it should be adjusted to your own fitness level, experience and goals. It’s also important to note that proper nutrition and recovery are key to achieve the best results.

Here are five of the best isolation exercises for a back workout:

1. Dumbbell Pullovers: This exercise isolates the lats and is a great way to add width to the upper back.
2. Single-Arm Dumbbell Rows: This exercise targets the lats, traps, and rhomboids and is great for building a strong, defined back.
3. Seated Cable Rows: This exercise targets the upper and middle back, and is an effective way to build a thick, strong back.
4. Barbell Shrugs: This exercise targets the traps, which are an important muscle group for a strong, defined back.
5. Deadlifts: Although not an isolation exercise, deadlifts are a compound exercise that works the entire back, legs and core, it’s a great way to build overall back strength and thickness.

As always, it’s important to use proper form when performing these exercises to avoid injury and maximize the effectiveness of your workout. And keep in mind that a proper nutrition and enough recovery is important to achieve muscle growth.