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HST winter 2014
Bulking
Intermediate
Machine strength
Plan Details
The HST winter 2014 routine by Normann is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I was given this routine by a friend, don't know it's origin. I found it worked good for me for bulking.
Routine detail
Any
1. First six workouts
Est. 41 min
11 exercises
Barbell Deadlift
1 Set x 15 Reps
Barbell Squat
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Hack Calf Raise
1 Set x 10 Reps
Barbell Bench Press
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Cable Elevated Row
1 Set x 15 Reps
Dumbbell Fly
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
EZ Bar Curl
1 Set x 15 Reps
EZ Bar French Press
1 Set x 15 Reps
Any
3. Last six workouts
Est. 32 min
11 exercises
Machine Seated Leg Curl
1 Set x 5 Reps
Cable Rope Seated Row
1 Set x 5 Reps
EZ Bar French Press
1 Set x 5 Reps
Hack Calf Raise
1 Set x 5 Reps
Dumbbell Fly
1 Set x 5 Reps
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Seated Shoulder Press
1 Set x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
EZ Bar Curl
1 Set x 5 Reps
Barbell Squat
1 Set x 5 Reps
Any
2. Second six workouts
Est. 37 min
11 exercises
Barbell Squat
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Cable Rope Seated Row
1 Set x 10 Reps
EZ Bar French Press
1 Set x 10 Reps
Hack Calf Raise
1 Set x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
