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    Workout Overview

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    Arup Roy
    This 5-day workout split consists of chest and abs on Monday, legs on Tuesday, shoulders and traps on Wednesday, back and abs on Thursday, and biceps, triceps and forearms on Friday with rest days on Thursday and Sunday. Each day focuses on a different muscle group and includes warm up exercises followed by 3 to 10 working sets of various exercises for that muscle group with recommended reps and rest times between sets.

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    Workout Overview

    Uploaded by

    Arup Roy
    456 views8 pages
    This 5-day workout split consists of chest and abs on Monday, legs on Tuesday, shoulders and traps on Wednesday, back and abs on Thursday, and biceps, triceps and forearms on Friday with rest days on Thursday and Sunday. Each day focuses on a different muscle group and includes warm up exercises followed by 3 to 10 working sets of various exercises for that muscle group with recommended reps and rest times between sets.

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    This 5-day workout split consists of chest and abs on Monday, legs on Tuesday, shoulders and traps on Wednesday, back and abs on Thursday, and biceps, triceps and forearms on Friday with rest days on Thursday and Sunday. Each day focuses on a different muscle group and includes warm up exercises followed by 3 to 10 working sets of various exercises for that muscle group with recommended reps and rest times between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    456 views8 pages

    Workout Overview

    Uploaded by

    Arup Roy
    This 5-day workout split consists of chest and abs on Monday, legs on Tuesday, shoulders and traps on Wednesday, back and abs on Thursday, and biceps, triceps and forearms on Friday with rest days on Thursday and Sunday. Each day focuses on a different muscle group and includes warm up exercises followed by 3 to 10 working sets of various exercises for that muscle group with recommended reps and rest times between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document outlines a 5 day per week full body workout split that focuses on different muscle groups each day. It provides exercises, sets, reps, and rest periods for each workout.

    Monday focuses on chest and abs, Tuesday focuses on legs, Wednesday focuses on shoulders and traps, Thursday focuses on back and abs, Friday focuses on biceps, triceps and forearms.

    The workouts generally consist of 3 working sets of 10 reps for compound exercises and 10 working sets of 12 reps with a 1 second up, 1 second down, 1 second pause tempo for isolation exercises.

    WORKOUT OVERVIEW

    WORKOUT SPLIT
    5 DAYS A WEEK
    Monday- CHEST+ ABS.
    Tuesday- LEGS.
    Wednesday-SHOULDERS + TRAPS.
    Thursday- REST.
    Friday- BACK+ ABS.
    Saturday- BICEPS + TRICEPS.
    Sunday- REST
    Note: You will only train 5 days a week while following HST-10 PROGRAM,
    PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION
    DAY 1- CHEST + ABS

    WARM UP

    • CAT STRETCH
    • HYPER EXTENSTION 10 reps
    • SUPERMAN (flying) HOLD 5-10 secs EACH LEG
    • SHOULDER EXTERNAL ROTATION 10 REPS EACH ARM
    • REISTANCE BAND STRECH 2 MINS
    • PUSH UPS

    MAIN WORKOUT

    1. DUMBELL BENCH PRESS – 3 (Working) sets of 10 reps.


    Rest: 90 seconds.
    2. INCLINE CABLE FLY- 10 (Working) sets of 12 reps [TEMPO: 1-1-1-1],
    Rest: 30 seconds
    3. DECLINE BARBELL BENCH PRESS - 3 (Working) sets of 10 reps.
    Rest: 60 seconds.
    4. DUMBELL PULL OVERS - 3 (Working) sets of 15 reps.
    Rest: 60 seconds.
    5. DELCINE ABS CRUNCHES WITH WEIGHT- 15 reps + REVERSE LEG RAISE- 15 reps - 3
    (Working) set.
    Rest: 60 seconds.
    6. SEATED RUSSIAN TWIST WITH BALL- 3 (Working) sets of 15 reps.
    Rest: 40 seconds

    DAY 2- QUADS + HAMSTRING + GLUETS + CALVES

    WARMUP

    • QUARTER SQUAT JUMP 1 set


    • RESISTANCE BAND MOBILITY LEG WORK (Sides + Fronts) 1 set
    • DYNAMIC STRETCH 1 set
    • SCORPIAN STRETCH MOBILITY 1 set
    • REISTANCE BAND STRECH 2 MINS

    MAIN WORKOUT
    1. STANDING CALVES RAISE- 4 (Working) sets of 15 reps.
    Rest: 60 seconds
    2. SEATED CALVES RAISE- 3 (Working) sets of 15 reps.
    Rest: 60 seconds.
    3. BARBELL SQUATS – 3 (Working) sets of 10 reps.
    Rest: 90 seconds.
    4. LEG PRESS- 10 (Working) sets of 12 reps [TEMPO: 1-1-1-1].
    Rest: 30 seconds.
    5. LEG CURLS – 3 (Working) sets of 15 reps.
    Rest: 60 seconds.
    DAY 3- SHOULDERS + TRAPS

    WARMUP

    • SHOULDER MOBILITY with cable 1 set


    • PUSH UPS 1 set
    • RESISTANCE BAND MOBILITY SHOULDER 1 set

    MAIN WORKOUT

    1. BARBELL SHRUS - 4 (Working) sets of 12 reps.


    Rest: 60 seconds.
    2. BACK BARBELL SHRUGS- 3 (Working) sets of 12 reps.
    Rest: 60 seconds.
    3. SHOULDER OVERHEAD BARBELL PRESS – 3 (Working) sets of 10 reps.
    Rest: 90 seconds.
    4. LATERAL RAISE DUMBBELL- 10 (Working) sets of 12 reps [TEMPO: 1-1-1-1].
    Rest: 30 seconds.
    5. REAR DELT CABLE FLY SEATED- 3 (Working) sets of 15 reps.
    Rest: 60 seconds.
    6. REAR DELT DUMBELL ROW STANDING- 3 (Working) sets of 15 reps.
    Rest: 40 seconds.

    DAY 4- BACK+ ABS

    WARMUP

    • NECK MOBILITY WORK 1 set


    • RESISTANCE BAND MOBILITY WORK (SCAPULA SHOULDER)
    • DYNAMIC STRETCH 1 set
    • SCORPIAN STRETCH MOBILITY 1 set
    • HYPER EXTENTION

    MAIN WORKOUT
    1. CONVENTIONAL DEALLIFT – 3 (Working) sets of 10 reps.
    Rest: 60 seconds.
    2. BARBELL BENDOVER ROW - 10 (Working) sets of 12 reps [TEMPO: 1-1-1-1].
    Rest: 30 seconds.
    3. LAT PULL DOWN WITH V HANDLE- 3 (Working) sets of 12 reps.
    Rest: 60 seconds.
    4. SEATED ROWS WIDE CABLE- 3 (Working) sets of 12 reps.
    Rest: 60 seconds.
    5. LYING ABS CRUNCHES- 50 reps + HANGING LEG RAISE- 15 reps - 3 (Working) set.
    Rest: 60 seconds.

    DAY 5- BICEPS + TRICEPS + FOREARMS

    WARMUP

    • NECK MOBILITY WORK 1 set


    • RESISTANCE BAND MOBILITY WORK (SCAPULA SHOULDER)
    • DYNAMIC STRETCHES 1 SET

    MAIN WORKOUT

    1. BAEBELL BICEPS CURL EZ BAR – 3 (Working) sets of 10 reps.


    Rest: 60 seconds.
    2. INCLINED DUMBELL BICEPS CURL – 10 (Working) sets of 12 reps [TEMPO: 1-1-1-1],
    Rest: 30 seconds.
    3. TRICEO PULL PUSH DOWN – 3 (Working) sets of 10 reps.
    Rest: 60 seconds.
    4. SKULL CRUSHER EZ - 10 (Working) sets of 12 reps [TEMPO: 1-1-1-1].
    Rest: 30 seconds.
    5. HAMMER CURLS CABLE+ OVERHEAD TRICEPS EXTENTION DUMBBELL- 3 (Working)
    sets of 15 reps.
    Rest: 60 seconds.
    Note: You will only train 5 days a week while following HST-10 PROGRAM,
    PLEASE REFER TO THE VIDEOS IN CASE OF CONFUSION

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