Rest 45 seconds between sets and 1 minute between excercises. All the weight is rather heavy.

3 Day H.I.T Split

Day 1 - Thighs, Shoulders
Squat - 2x10
Leg Press - 1 set til failure (Done immediately after last set of squats)
Leg Extension - 1x20
Dumbell Shoulder Press - 2 till failure
Lateral Raise - 2x15

Day 2 - Chest, Tris
Flat Bench or Incline Bench - 1x10, 1x6
Dumbell Press - 2x8
Flys - 1x8
Tricep Extension - 2x8
Close Grip Bench - Press-2x8

Day 3 - Back, Bis
Deadlift - 2x10
Lat Pulldown - 2x8
Seated Rows - 2 sets to failure
Barbell Curl - 1x8
Preacher Curl - 2x10


What do ya'll think? Thanks.