HST WEEK 1

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 January 22, 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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	120 lbs.	15	60
	120 lbs.	15	60
Lying Leg Curls	55 lbs.	15	60
	55 lbs.	15	60
Chest
Dumbbell Bench Press	35 lbs.	15	60
	35 lbs.	15	60
Flat Bench Dumbbell Flyes	20 lbs.	15	60
	20 lbs.	15	60
Back
Chinup	-	10	60
	-	10	60
Shoulders
Rear Dumbbell Raises, Thumbs Pointing Out	10 lbs.	15	60
	10 lbs.	15	60
Trapezius
Barbell Shrugs	160 lbs.	15	60
	160 lbs.	15	60
Biceps
EZ Curl Bar Curls	40 lbs.	15	60
	40 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	45 lbs.	15	60
	45 lbs.	15	60
Calves
Calf Presses	-	max	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Leg Raises	-	30	30
	-	30	30
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	30	-

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