Build Lean Muscle Fast with a Specialized Multi-Function 12 Minute High Intensity Strength Training Routine

During my years as a working fitness center owner/trainer, along with customized routines I also designed many specific routines that were both specialized and multi-function. I designed them to raise the level of intensity beyond the level of most people’s imagination to produce results that were sometimes hard for them to believe. These routines were conducted under strict supervision and each repetition was performed with quality of form.

What I mean by a specialized multi-function high intensity routine is that many of my gym members who were at a particular level of fitness could perform these exciting routines and expect multiple benefits such as:

• Cardio effect

• Building lean muscle fast

• Fewer plateaus

When performing this specialized multi-function high intensity routine it is necessary to have a training partner that will monitor and push you to get that “Last Rep”.  Having a training partner will assure you of 100% of effort and protect you from possible injury. Be sure to keep accurate records of your pulse rate, reps, and resistance and always record your start and finish time of this high intensity workout:

(Record your resting pulse rate and strength training workout start time then proceed with the workout.)

Exercise Cycle I

#1-Full Squat or Leg Press machine (20 Reps)

No Rest; immediately go to Pullover

#2-Pullover machine (8 to 12 reps on Vintage Nautilus or MedX)

Exercise Cycle II

Repeat Exercise Cycle I with same weight or resistance

Rest & Water Up!

Exercise Cycle III

#1-Negative only chins

#2-Negative only dips

Exercise Cycle IV

Repeat Exercise Cycle III with same weight or resistance

Rest & Water up!

(Record your strength training workout time and pulse rate)

This specialized multi-function routine should be completed in less than 12 minutes. Be aware that you may need to rest & water up between all cycles at first. Do not train on this high intensity routine more than one time per week. As you become stronger your strength training workout time may reduce.

This is a simple yet tough high intensity routine will take your strength training to the next level. Your muscle and strength building results should be noticeable after only a few weeks of training.

Remember: The harder the exercise the greater the stimulation, the longer your recovery between strength training workouts so don’t rush into the next workout without a rest & recovery of at least 48-72 hours.

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