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HST 6 week Cycle (Week 1-2) 15's
General
Beginner
Dumbbell
Plan Details
The HST 6 week Cycle (Week 1-2) 15's routine by Robert Chereji is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1 (Version A)
Est. 55 min
9 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Mon
Day 4 (Version B)
Est. 53 min
9 exercises
Barbell Deadlift
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shoulder Press
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Wed
Day 5 (Version A)
Est. 55 min
9 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 15 Reps
Wed
Day 2 (Version B)
Est. 53 min
9 exercises
Machine Leg Extension
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shoulder Press
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Fri
Day 3 (Version A)
Est. 55 min
9 exercises
Barbell Squat
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Fri
Day 6 (Version B)
Est. 53 min
9 exercises
Barbell Deadlift
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Shoulder Press
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
