Benefits With More Volume Re HIT Full Body Workout Once Weekly?

Bigger Stronger Leaner Ellington Darden HIT Coaching
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PULL1_______________PULL2
S/S: Leg Curls__________Same
Calf press
(rest 45 sec)

SLDLs (50%)__________S/S: Cable High Pulls
(rest 1 min)___________Glutes Pulls

S/S: Nautilus PO_______Cobras or similar
Nautilus Pulldowns_____1-arm Rows
(rest 45sec-1min)_______(Locked Elbow)

S/S: Rear Raises_______Rear Delt Mach (50%)
Face Pulls
(rest 30 sec)

S/S: Incline Curls________RG Curls (cable)
Nautilus Preachers______RG Drag (cable)
_____________________EZ Curls

Either:
M-Push1
W-Pull1
F-Push2
M-Pull2
W-Push 1

OR, Do Push1 and Pull1 for 3-4 cycles, then switch.

22

It’s a solid, “classic” Nautilus routine. Personally I would only train twice a week on this as it’s very demanding. Other changes I’d make (but that’s just me):

Keep Calf Raise - take a 1 min break after the quads giant set before I began the calf raise
Exclude the abdominal work - my abs would be getting plenty of work during the pullovers
Vary the rep cadence - some exercises I’d use a 2:4, others 30-30-30 and / or 30-10-30

23

If you’re hell bent on the all-in-one, then maybe this alternating version:

Giant set:
Nautilus Leg Ext Alt w/: Leg Curl
SLDL Alt w/: Leg press
Calf press
(Rest 90 sec)

S/S:
Pec deck (skip on 1st workout)
Nautilus chest press Alt w/: Incline
(Rest 45 sec)

S/S: Naut PO
Nautilus 1. Pulldown Alt w/: 2. Row
(rest 45 sec)

S/S: Naut LR
Nautilus shoulder press (skip 2nd workout)
(Rest 30-45 sec)

superset:
Reverse Curl Alt w/: Nautilus Preachers
Alt DB Curls Alt w/: Triceps Ext Mach
(Rest 30 sec)

Nautilus ab crunch Alt w/: Crunches or Leg Raise

24

Not hell bent on anything, lol

was thinking about the original nautilus routines and how that can apply to the topic at hand

right now i am doing the killing fat 30-10-30 2x/week of 10 exercises

I have done 30-10-30 of 7 different exercises 2x/week and one day of 7 exercises normal

Thought about doing what proposed earlier for 4 weeks

i actually prefer my 7 exercise 30-10-30

25

That was a joking: “Well, if you’re so…”

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