Here is an example of the Highway to HELL routine designed by my good friend Tom Fuller with Universal Nutrition. The routine is designed to flood the muscles with blood and stimulate muscle growth. Heavy weight is really hard to use so you have to start off a good bit lighter than normal.
You preform each set with 6 regular reps followed by 8 slow negative reps. Each negative should be done with a count of 5-6 seconds. This will BURN I assure you.
A word of caution. Grab the trash can and keep it close to you. You just might need to unload your pre workout meal. Before starting this, set up each station that you are going to need. If the gym is too crowded, don’t bother doing this. It’s not going to happen. You need to be able to hit each lift one right after the other to perform this properly.
What to do:
Take any Hell Session. For starters, you will run each lift in the session back to back with 15 seconds between each lift. You will run this rotation three times with only 5 minutes rest between each rotation. So, first things first, set up all of the stations you will be using, run through them all and warm up for two rounds. After your warm ups, it’s time to hit the onramp and floor it. Your break is after you get off the highway at the rest stop just long enough for your partner to do his round or a maximum of 5 minutes if you are running it by yourself. Then it’s right back on it for the next rotation.
Here’s a play by play for the published Hell Session I;
2 rounds of warm ups, then…
1st Rotation:
Seated Front Press 1 set of 6 + 8 15 seconds then
Dumbbell Side Laterals 1 set of 6 + 8 15 seconds then
Barbell Front Lateral Raise 1 set of 6 + 8 15 seconds then
Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Wrist Curls 1 set of 6 + 8 15 seconds then
Barbell Wrist Curls 1 set of 6 + 8
Each lift one after the other with 15 seconds between each lift. Then take a 5 minute break and get back on the highway
2nd Rotation:
Seated Front Press 1 set of 6 + 8 15 seconds then
Dumbbell Side Laterals 1 set of 6 + 8 15 seconds then
Barbell Front Lateral Raise 1 set of 6 + 8 15 seconds then
Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Wrist Curls 1 set of 6 + 8 15 seconds then
Barbell Wrist Curls 1 set of 6 + 8
Hit the off-ramp, 5 minute rest, then back on for the last rotation
3rd Rotation:
Seated Front Press 1 set of 6 + 8 15 seconds then
Dumbbell Side Laterals 1 set of 6 + 8 15 seconds then
Barbell Front Lateral Raise 1 set of 6 + 8 15 seconds then
Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Wrist Curls 1 set of 6 + 8 15 seconds then
Barbell Wrist Curls 1 set of 6 + 8
Done. If you survive, you’ll be in and out of the gym in about 30-45 minutes tops. Oh, and one more bit of advice from me…choose your weight very carefully. You’re going to have to lighten it up even more to pull through an entire rotation. Enjoy.
Here's to a new you!
Matthew Eubanks
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What to do:
Take any Hell Session. For starters, you will run each lift in the session back to back with 15 seconds between each lift. You will run this rotation three times with only 5 minutes rest between each rotation. So, first things first, set up all of the stations you will be using, run through them all and warm up for two rounds. After your warm ups, it’s time to hit the onramp and floor it. Your break is after you get off the highway at the rest stop just long enough for your partner to do his round or a maximum of 5 minutes if you are running it by yourself. Then it’s right back on it for the next rotation.
Here’s a play by play for the published Hell Session I;
2 rounds of warm ups, then…
1st Rotation:
Seated Front Press 1 set of 6 + 8 15 seconds then
Dumbbell Side Laterals 1 set of 6 + 8 15 seconds then
Barbell Front Lateral Raise 1 set of 6 + 8 15 seconds then
Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Wrist Curls 1 set of 6 + 8 15 seconds then
Barbell Wrist Curls 1 set of 6 + 8
Each lift one after the other with 15 seconds between each lift. Then take a 5 minute break and get back on the highway
2nd Rotation:
Seated Front Press 1 set of 6 + 8 15 seconds then
Dumbbell Side Laterals 1 set of 6 + 8 15 seconds then
Barbell Front Lateral Raise 1 set of 6 + 8 15 seconds then
Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Wrist Curls 1 set of 6 + 8 15 seconds then
Barbell Wrist Curls 1 set of 6 + 8
Hit the off-ramp, 5 minute rest, then back on for the last rotation
3rd Rotation:
Seated Front Press 1 set of 6 + 8 15 seconds then
Dumbbell Side Laterals 1 set of 6 + 8 15 seconds then
Barbell Front Lateral Raise 1 set of 6 + 8 15 seconds then
Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Curls 1 set of 6 + 8 15 seconds then
Reverse Barbell Wrist Curls 1 set of 6 + 8 15 seconds then
Barbell Wrist Curls 1 set of 6 + 8
Done. If you survive, you’ll be in and out of the gym in about 30-45 minutes tops. Oh, and one more bit of advice from me…choose your weight very carefully. You’re going to have to lighten it up even more to pull through an entire rotation. Enjoy.
Matthew Eubanks
