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 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 (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 (Supine)
2 Sets x 15 Reps
Barbell Deadlift
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 20 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 (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 (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 (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 (Supine)
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Machine Calf Press
2 Sets x 15 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 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 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 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 (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 (Supine)
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Machine Calf Press
2 Sets x 15 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 (Supine)
2 Sets x 5 Reps
Barbell Deadlift
2 Sets x 5 Reps
Machine Calf Press
2 Sets x 10 Reps
