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HH-8 Week Strength Program

HoringHeuwel

Jun 17th 2017

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HH-8 Week Strength Program

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Friday
Wednesday
Tuesday
Thursday

Monday Barbell 8 exercises, 1 hr 24 mins

	Rowing	1x0 reps	rest: 5s
	Barbell Squat	6x6 reps	rest: 60s
	Barbell Deadlift	6x6 reps	rest: 60s
	Barbell Bench Press	6x6 reps	rest: 60s
	Barbell Shoulder Press	4x6 reps	rest: 60s
	Barbell Curl	4x6 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x6 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 20s

Tuesday Abs; Calves & Forearms 7 exercises, 1 hr 54 mins

	Rowing	1x0 reps	rest: 5s
	Plank	6x25 reps	rest: 60s
	Side Bridge	6x25 reps	rest: 60s
	Machine Calf Raise	6x25 reps	rest: 60s
		10x25 reps	rest: 0s
	Dumbbell Wrist Curl (Palms Up)	10x25 reps	rest: 0s
	Indoor Cycling	1x0 reps	rest: 20s

Wednesday Machines 8 exercises, 1 hr 43 mins

	Rowing	1x0 reps	rest: 5s
	Machine Leg Press	6x6 reps	rest: 60s
	Pull-Up	6x25 reps	rest: 60s
	Push-Up	6x25 reps	rest: 60s
	Dumbbell Lateral Raise	4x6 reps	rest: 60s
	Barbell Curl	4x6 reps	rest: 60s
	Dip	4x25 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 20s

Thursday Abs; Calves & Forearms 7 exercises, 1 hr 54 mins

	Rowing	1x0 reps	rest: 5s
	Plank	6x25 reps	rest: 60s
	Side Bridge	6x25 reps	rest: 60s
	Machine Calf Raise	6x25 reps	rest: 60s
		10x25 reps	rest: 0s
	Dumbbell Wrist Curl (Palms Up)	10x25 reps	rest: 0s
	Indoor Cycling	1x0 reps	rest: 20s

Friday Barbell 8 exercises, 1 hr 33 mins

	Rowing	1x0 reps	rest: 5s
	Barbell Squat	6x6 reps	rest: 60s
	Barbell Deadlift	6x6 reps	rest: 60s
	Barbell Bench Press	6x6 reps	rest: 60s
	Barbell Shoulder Press	6x6 reps	rest: 60s
	Barbell Curl	6x6 reps	rest: 60s
	Barbell Tricep Extension (Supine)	6x6 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 20s

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