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
