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  • HST Full Body Routine with Progressive Overload

    Transféré par

    Veeresh Sharma
    322 vues2 pages
    The document outlines a high-intensity strength training (HST) routine that increases weights and repetitions over multiple cycles for various exercises that target major muscle groups. It includes exercises for legs, chest, back, traps, shoulders, biceps, triceps, calves, and abs. The routine progresses each muscle group through increasing weight loads over several weeks before starting the next cycle.

    Description originale:

    Bryan Hancock's Hypertrophy Specific Training

    Titre original

    My HST Routine

    Copyright

    © Attribution Non-Commercial (BY-NC)

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    DOCX, PDF, TXT ou lisez en ligne sur Scribd

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    The document outlines a high-intensity strength training (HST) routine that increases weights and repetitions over multiple cycles for various exercises that target major muscle groups. It includes exercises for legs, chest, back, traps, shoulders, biceps, triceps, calves, and abs. The routine progresses each muscle group through increasing weight loads over several weeks before starting the next cycle.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme DOCX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    322 vues2 pages

    HST Full Body Routine with Progressive Overload

    Transféré par

    Veeresh Sharma
    The document outlines a high-intensity strength training (HST) routine that increases weights and repetitions over multiple cycles for various exercises that target major muscle groups. It includes exercises for legs, chest, back, traps, shoulders, biceps, triceps, calves, and abs. The routine progresses each muscle group through increasing weight loads over several weeks before starting the next cycle.

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme DOCX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 2

    HST Routine

    Mon 15x 15x Wed 15x 15x Fri 15x 15x Mon 10x 10x Wed 10x 10x Fri 10x 10x Mon 5x 5x Wed 5x 5x Fri 5x 5x Legs Squat 70 Legs Squat 70 Legs Squat 70 Legs Squat 80 Legs Squat 82.5 Legs Squat 85 Legs Squat 90 Legs Squat 95 Legs Squat 100 SDL 50 50 SDL 50 50 SDL 50 50 Chest Bench 60 60 Chest Bench 60 60 Chest Bench 60 60 Chest Bench 70 70 Chest Bench 72.5 72.5 Chest Bench 75 75 Chest Bench 80 Chest Bench 85 Chest Bench 90 Dips 80 Dips 80 Dips 80 Back Chins 40 40 Back Chins 40 40 Back Chins 40 40 Back Chins Dips Dips Back Chins 70 SDL 75 Dips SDL 80 Dips Back Chins Back Chins Back Chins Back Chins Rows 50 50 Rows 50 50 Rows 50 50 Traps Shrugs 60 Traps Shrugs 60 Traps Shrugs 60 Traps Shrugs 75 Traps Shrugs 75 Traps Shrugs 75 Traps Shrugs 80 Traps Shrugs 85 Traps Shrugs 90 Shoulder Press 30 Shoulder Press 30 Shoulder Press 30 Shoulder Press 45 Shoulder Press 47.5 Shoulder Press 50 Shoulder Press 55 Shoulder Press 57.5 Shoulder Press 60 Lateral Raise 7.5e Lateral Raise 7.5e Lateral Raise 7.5e Rear Delt 5e Rear Delt 5e Rear Delt 5e Biceps DB Curls 6s 6s Biceps DB Curls 6s 6s Biceps DB Curls 7s 7s Biceps DB Curls 12.5e 12.5e Biceps DB Curls 12.5e Biceps DB Curls 12.5e 12.5e Biceps DB Curls 15e 15e Biceps DB Curls 15e 15e Biceps DB Curls 15e 15e Triceps Tricep Ext 3b 3b Triceps Tricep Ext 3b 3b Triceps Tricep Ext 4b 4b Triceps Tricep Ext 12.5e 12.5e Triceps Tricep Ext 12.5e Triceps Tricep Ext 12.5e 12.5e Triceps Tricep Ext 15e 15e Triceps Tricep Ext 15e 15e Triceps Tricep Ext 15e 15e Calves Calf Raise 10e 10e Calves Calf Raise 10e 10e Calves Calf Raise 10e 10e Calves Calf Raise 15e 15e Calves Calf Raise 20e 20e Calves Calf Raise 20e 20e Calves Calf Raise 25e 25e Calves Calf Raise 25e 25e Calves Calf Raise 30e 30e Abs Crunches BW BW Abs Crunches BW BW Abs Crunches BW BW Abs Crunches +15 +15 Abs Crunches +15 +15 Abs Crunches +15 +15 Abs Crunches +25 +15 Abs Crunches +25 +25 Abs Crunches +25 +25

    SDL 60 60 SDL 62.5 62.5 SDL 65 65

    Dips

    Rows 60 60 Rows 62.5 62.5 Rows 65 65

    Lateral Raise 12.5e Lateral Raise 12.5e Lateral Raise 12.5e -

    Rear Delt 12.5e Rear Delt 12.5e Rear Delt 12.5e -

    SDL 70

    Dips

    Rows 70 60 Rows 72.5 72.5 Rows 75 75

    Lateral Raise 15e Lateral Raise 15e Lateral Raise 15e -

    Rear Delt 15e Rear Delt 15e Rear Delt 15e -

    HST Routine

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