HST A-B Frevo

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HST A-B Frevo - JEFIT

HST A-B Frevo

General

Intermediate

Machine strength

Plan Details

The HST A-B Frevo routine by Frevo74 is a 18 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Week 5 (5 reps)

Est. 48 min

11 exercises

Machine Fly

2 Sets x 5 Reps

Smith Machine Bench Press

2 Sets x 5 Reps

Machine Seated Row

2 Sets x 5 Reps

Machine Assisted Pull-Up

2 Sets x 5 Reps

Machine Assisted Dip

2 Sets x 5 Reps

Dumbbell Lateral Raise

2 Sets x 5 Reps

Dumbbell Seated Shoulder Press

2 Sets x 5 Reps

Dumbbell Concentration Curl

2 Sets x 5 Reps

Cable Shoulder Extension

2 Sets x 5 Reps

Machine Leg Press

2 Sets x 5 Reps

Machine Calf Press

2 Sets x 10 Reps

Mon

Week 1 (15 reps)

Est. 66 min

11 exercises

Machine Fly

2 Sets x 15 Reps

Smith Machine Bench Press

2 Sets x 15 Reps

Machine Seated Row

2 Sets x 15 Reps

Machine Assisted Pull-Up

2 Sets x 15 Reps

Machine Assisted Dip

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Dumbbell Concentration Curl

2 Sets x 15 Reps

Cable Shoulder Extension

2 Sets x 15 Reps

Machine Leg Press

2 Sets x 15 Reps

Machine Calf Press

2 Sets x 20 Reps

Mon

Week 3 (10 reps)

Est. 57 min

11 exercises

Machine Fly

2 Sets x 10 Reps

Smith Machine Bench Press

2 Sets x 10 Reps

Machine Seated Row

2 Sets x 10 Reps

Machine Assisted Pull-Up

2 Sets x 10 Reps

Machine Assisted Dip

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Dumbbell Seated Shoulder Press

2 Sets x 10 Reps

Dumbbell Concentration Curl

2 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 10 Reps

Machine Leg Press

2 Sets x 10 Reps

Machine Calf Press

2 Sets x 15 Reps

Mon

Week 4 (10 reps)

Est. 57 min

11 exercises

Machine Fly

2 Sets x 10 Reps

Smith Machine Bench Press

2 Sets x 10 Reps

Machine Seated Row

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

Machine Bench Press

2 Sets x 10 Reps

Machine Reverse Fly

2 Sets x 10 Reps

Machine Shoulder Press

2 Sets x 10 Reps

Dumbbell Hammer Curl

2 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 10 Reps

Barbell Deadlift

2 Sets x 10 Reps

Machine Calf Press

2 Sets x 15 Reps

Mon

Week 6 (5 reps)

Est. 48 min

11 exercises

Machine Fly

2 Sets x 5 Reps

Smith Machine Bench Press

2 Sets x 5 Reps

Machine Seated Row

2 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 5 Reps

Machine Bench Press

2 Sets x 5 Reps

Machine Reverse Fly

2 Sets x 5 Reps

Machine Shoulder Press

2 Sets x 5 Reps

Dumbbell Hammer Curl

2 Sets x 5 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 5 Reps

Barbell Deadlift

2 Sets x 5 Reps

Machine Calf Press

2 Sets x 10 Reps

Mon

Week 2 (15 reps)

Est. 66 min

11 exercises

Machine Fly

2 Sets x 15 Reps

Smith Machine Bench Press

2 Sets x 15 Reps

Machine Seated Row

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Machine Bench Press

2 Sets x 15 Reps

Machine Reverse Fly

2 Sets x 15 Reps

Machine Shoulder Press

2 Sets x 15 Reps

Dumbbell Hammer Curl

2 Sets x 15 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 15 Reps

Barbell Deadlift

2 Sets x 15 Reps

Machine Calf Press

2 Sets x 20 Reps

Wed

Week 3 (10 reps)

Est. 57 min

11 exercises

Machine Fly

2 Sets x 10 Reps

Smith Machine Bench Press

2 Sets x 10 Reps

Machine Seated Row

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

Machine Bench Press

2 Sets x 10 Reps

Machine Reverse Fly

2 Sets x 10 Reps

Machine Shoulder Press

2 Sets x 10 Reps

Dumbbell Hammer Curl

2 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 10 Reps

Barbell Deadlift

2 Sets x 10 Reps

Machine Calf Press

2 Sets x 15 Reps

Wed

Week 5 (5 reps)

Est. 48 min

11 exercises

Machine Fly

2 Sets x 5 Reps

Smith Machine Bench Press

2 Sets x 5 Reps

Machine Seated Row

2 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 5 Reps

Machine Bench Press

2 Sets x 5 Reps

Machine Reverse Fly

2 Sets x 5 Reps

Machine Shoulder Press

2 Sets x 5 Reps

Dumbbell Hammer Curl

2 Sets x 5 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 5 Reps

Barbell Deadlift

2 Sets x 5 Reps

Machine Calf Press

2 Sets x 10 Reps

Wed

Week 1 (15 reps)

Est. 66 min

11 exercises

Machine Fly

2 Sets x 15 Reps

Smith Machine Bench Press

2 Sets x 15 Reps

Machine Seated Row

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Machine Bench Press

2 Sets x 15 Reps

Machine Reverse Fly

2 Sets x 15 Reps

Machine Shoulder Press

2 Sets x 15 Reps

Dumbbell Hammer Curl

2 Sets x 15 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 15 Reps

Barbell Deadlift

2 Sets x 15 Reps

Machine Calf Press

2 Sets x 20 Reps

Wed

Week 6 (5 reps)

Est. 48 min

11 exercises

Machine Fly

2 Sets x 5 Reps

Smith Machine Bench Press

2 Sets x 5 Reps

Machine Seated Row

2 Sets x 5 Reps

Machine Assisted Pull-Up

2 Sets x 5 Reps

Machine Assisted Dip

2 Sets x 5 Reps

Dumbbell Lateral Raise

2 Sets x 5 Reps

Dumbbell Seated Shoulder Press

2 Sets x 5 Reps

Dumbbell Concentration Curl

2 Sets x 5 Reps

Cable Shoulder Extension

2 Sets x 5 Reps

Machine Leg Press

2 Sets x 5 Reps

Machine Calf Press

2 Sets x 10 Reps

Wed

Week 4 (10 reps)

Est. 57 min

11 exercises

Machine Fly

2 Sets x 10 Reps

Smith Machine Bench Press

2 Sets x 10 Reps

Machine Seated Row

2 Sets x 10 Reps

Machine Assisted Pull-Up

2 Sets x 10 Reps

Machine Assisted Dip

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Dumbbell Seated Shoulder Press

2 Sets x 10 Reps

Dumbbell Concentration Curl

2 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 10 Reps

Machine Leg Press

2 Sets x 10 Reps

Machine Calf Press

2 Sets x 15 Reps

Wed

Week 2 (15 reps)

Est. 66 min

11 exercises

Machine Fly

2 Sets x 15 Reps

Smith Machine Bench Press

2 Sets x 15 Reps

Machine Seated Row

2 Sets x 15 Reps

Machine Assisted Pull-Up

2 Sets x 15 Reps

Machine Assisted Dip

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Dumbbell Concentration Curl

2 Sets x 15 Reps

Cable Shoulder Extension

2 Sets x 15 Reps

Machine Leg Press

2 Sets x 15 Reps

Machine Calf Press

2 Sets x 20 Reps

Fri

Week 1 (15 reps)

Est. 66 min

11 exercises

Machine Fly

2 Sets x 15 Reps

Smith Machine Bench Press

2 Sets x 15 Reps

Machine Seated Row

2 Sets x 15 Reps

Machine Assisted Pull-Up

2 Sets x 15 Reps

Machine Assisted Dip

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Dumbbell Concentration Curl

2 Sets x 15 Reps

Cable Shoulder Extension

2 Sets x 15 Reps

Machine Leg Press

2 Sets x 15 Reps

Machine Calf Press

2 Sets x 20 Reps

Fri

Week 3 (10 reps)

Est. 57 min

11 exercises

Machine Fly

2 Sets x 10 Reps

Smith Machine Bench Press

2 Sets x 10 Reps

Machine Seated Row

2 Sets x 10 Reps

Machine Assisted Pull-Up

2 Sets x 10 Reps

Machine Assisted Dip

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Dumbbell Seated Shoulder Press

2 Sets x 10 Reps

Dumbbell Concentration Curl

2 Sets x 10 Reps

Cable Shoulder Extension

2 Sets x 10 Reps

Machine Leg Press

2 Sets x 10 Reps

Machine Calf Press

2 Sets x 15 Reps

Fri

Week 5 (5 reps)

Est. 48 min

11 exercises

Machine Fly

2 Sets x 5 Reps

Smith Machine Bench Press

2 Sets x 5 Reps

Machine Seated Row

2 Sets x 5 Reps

Machine Assisted Pull-Up

2 Sets x 5 Reps

Machine Assisted Dip

2 Sets x 5 Reps

Dumbbell Lateral Raise

2 Sets x 5 Reps

Dumbbell Seated Shoulder Press

2 Sets x 5 Reps

Dumbbell Concentration Curl

2 Sets x 5 Reps

Cable Shoulder Extension

2 Sets x 5 Reps

Machine Leg Press

2 Sets x 5 Reps

Machine Calf Press

2 Sets x 10 Reps

Fri

Week 6 (5 reps)

Est. 48 min

11 exercises

Machine Fly

2 Sets x 5 Reps

Smith Machine Bench Press

2 Sets x 5 Reps

Machine Seated Row

2 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 5 Reps

Machine Bench Press

2 Sets x 5 Reps

Machine Reverse Fly

2 Sets x 5 Reps

Machine Shoulder Press

2 Sets x 5 Reps

Dumbbell Hammer Curl

2 Sets x 5 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 5 Reps

Barbell Deadlift

2 Sets x 5 Reps

Machine Calf Press

2 Sets x 10 Reps

Fri

Week 2 (15 reps)

Est. 66 min

11 exercises

Machine Fly

2 Sets x 15 Reps

Smith Machine Bench Press

2 Sets x 15 Reps

Machine Seated Row

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Machine Bench Press

2 Sets x 15 Reps

Machine Reverse Fly

2 Sets x 15 Reps

Machine Shoulder Press

2 Sets x 15 Reps

Dumbbell Hammer Curl

2 Sets x 15 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 15 Reps

Barbell Deadlift

2 Sets x 15 Reps

Machine Calf Press

2 Sets x 20 Reps

Fri

Week 4 (10 reps)

Est. 57 min

11 exercises

Machine Fly

2 Sets x 10 Reps

Smith Machine Bench Press

2 Sets x 10 Reps

Machine Seated Row

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 10 Reps

Machine Bench Press

2 Sets x 10 Reps

Machine Reverse Fly

2 Sets x 10 Reps

Machine Shoulder Press

2 Sets x 10 Reps

Dumbbell Hammer Curl

2 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 10 Reps

Barbell Deadlift

2 Sets x 10 Reps

Machine Calf Press

2 Sets x 15 Reps

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HST A-B Frevo

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