HST WEEK 5

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

cybrslug on February 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Chest, Back, Shoulders, Trapezius, Biceps, Triceps, Calves, Abs

Description

Fifth Week of HST training. 5 Reps max progressive load training.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	179 lbs.	5	60
	179 lbs.	5	60
Lying Leg Curls	94 lbs.	57	60
	94 lbs.	5	60
Chest
Dumbbell Bench Press	47 lbs.	5	60
	47 lbs.	5	60
Flat Bench Dumbbell Flyes	41 lbs.	5	60
	41 lbs.	5	60
Back
Chinup	-	12	60
	-	12	60
Shoulders
Rear Dumbbell Raises, Thumbs Pointing Out	10 lbs.	5	60
	10 lbs.	5	60
Trapezius
Barbell Shrugs	254 lbs.	5	60
	254 lbs.	5	60
Biceps
EZ Curl Bar Curls	87 lbs.	5	60
	87 lbs.	5	60
Triceps
One-Dumbbell Triceps Extensions	19 lbs.	5	60
	19 lbs.	5	60
Calves
Calf Presses	428 lbs.	5	60
	428 lbs.	5	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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