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How Much Rest? How's My Program?

Hey i’m starting a new program with new goals.

Goal; hypertrophy, functionality and cardiovascular fitness.
3 resistance session per week

Resistance training
Squats 20 x 2
Row 3 x 12
Chins 3 x max
Press 3 x 12
Deads 3 x 10
Bench 3 x 12
Clean & Press 2 x 5

I will also be doing 2-3 HIIT cardio session’s per week.

My question’s are how does this program look for my goals? and how long rest should i take between set’s and exercises?

Please leave some feedback.

Cheers.

Between 8-15 reps will cause muscle hypertrophy, so your reps look good. As for rest between sets, try to keep it just under 1:30. Are you just working out weights 3 days a week?

Yeah mate, doing the above resistance training mon-wends-fri.

Also planning on doing 2 HIIT session’s per week, not sure when too add them in though, day’s off or after weights?

[quote]mbk wrote:
Hey i’m starting a new program with new goals.

Goal; hypertrophy, functionality and cardiovascular fitness.
3 resistance session per week

Resistance training
Squats 20 x 2
Row 3 x 12
Chins 3 x max
Press 3 x 12
Deads 3 x 10
Bench 3 x 12
Clean & Press 2 x 5

I will also be doing 2-3 HIIT cardio session’s per week.

My question’s are how does this program look for my goals? and how long rest should i take between set’s and exercises?

Please leave some feedback.

Cheers.
[/quote]

terrible imo

Dude. You now have three posts with the same information or a minor variation between this forum and the Beginner’s forum!

Just post a reply within the original thread and stop making new posts each time!!

[quote]Dylanj wrote:
mbk wrote:
Hey i’m starting a new program with new goals.

Goal; hypertrophy, functionality and cardiovascular fitness.
3 resistance session per week

Resistance training
Squats 20 x 2
Row 3 x 12
Chins 3 x max
Press 3 x 12
Deads 3 x 10
Bench 3 x 12
Clean & Press 2 x 5

I will also be doing 2-3 HIIT cardio session’s per week.

My question’s are how does this program look for my goals? and how long rest should i take between set’s and exercises?

Please leave some feedback.

Cheers.

terrible imo[/quote]

Seconded.

Got some advice or what?

Think is should throw in some tricpe kickbacks, bicep curls and ab crunches? haha