HST WEEK SIX

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 March 06, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	386 lbs.	5	60
	386 lbs.	5	60
Lying Leg Curls	109 lbs.	5	60
	109 lbs.	5	60
Triceps
Weighted Parallel-Bar Dips	20 lbs.	5	60
	20 lbs.	5	60
Back
Machine Seated Rows	210 lbs.	5	60
	210 lbs.	5	60
Shoulders
Rear Dumbbell Raises, Thumbs Pointing Out	15 lbs.	5	60
	15 lbs.	5	60
Trapezius
Barbell Shrugs	269 lbs.	5	60
	269 lbs.	5	60
Biceps
EZ Curl Bar Curls	102 lbs.	5	60
	102 lbs.	5	60
Triceps
One-Arm Dumbbell Extensions	34 lbs.	5	60
	34 lbs.	5	60
Calves
Calf Presses	443 lbs.	5	60
	443 lbs.	5	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	199 lbs.	5	60
	199 lbs.	5	60
Lying Leg Curls	114 lbs.	5	60
	114 lbs.	5	60
Chest
Dumbbell Bench Press	67 lbs.	5	60
	67 lbs.	5	60
Flat Bench Dumbbell Flyes	61 lbs.	5	60
	61 lbs.	5	60
Back
Chinup	-	6	60
	-	6	60
Shoulders
Rear Dumbbell Raises, Thumbs Pointing Out	20 lbs.	5	60
	20 lbs.	5	60
Trapezius
Barbell Shrugs	274 lbs.	5	60
	274 lbs.	5	60
Biceps
EZ Curl Bar Curls	107 lbs.	5	60
	107 lbs.	5	60
Triceps
One-Arm Dumbbell Extensions	39 lbs.	5	60
	39 lbs.	5	60
Calves
Calf Presses	453 lbs.	5	60
	453 lbs.	5	60

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