This is another HIT bodybuilding workout only this time were going to focus on a split system. For those who don't know a spilt system is when you work the body over different workouts, concentrating on specific body parts, rather than working it in one complete workout.

Common split routines feature back and chest one workout followed by shoulders and legs on another and so on.

On this training program we're going to go on a split style, two-day a week workout bodybuilding program using HIT fundamentals. Do not throw in a whole body workout with this thinking you'll get better gains because you probably won't. In training you must decide either whole body workouts or split routines and stay with that for a while.

Bodybuilding HIT Program-2

Day One: Chest/Back

Bench Press 2 x 6-12

Dips 2 x 6-12

Deadlift 1 x 15-20

Pulldowns 2 x 6-12

Rows 2 x 6-12

Day Two: Shoulders, Arms & Legs

Overhead Press 2 x 6-12

Curls 2 x 6-12

Tricep Pushdowns 2 x 6-12

Squats 1 x 15-20

Leg Curls 2 x 12-20

Notes: Train two days per week and throw in some ab work if you want. Maintain proper lifting form and increase weight as often as possible. If you feel fatigued, loss of appetite and are irritable - reduce training to once every four or five days to avoid overtraining.

Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first. End of disclaimer.