My HST Programme

Actually, this was donated by a colleague who has used it previously.

2 sets, 8 reps of each

• Wks 1 - 4

Chest Dumbell press - Flat

Back Lat pulldown

Shoulders Upright Row

Triceps Kick back

Biceps Dumbell curl

Legs Squat

Abs Your choice

• Wks 5-8

Chest Dumbell press - Incline

Back Reverse fly

Shoulders Dumbell military press

Triceps EZ Bar (supine)

Biceps Hammer curl

Legs Lunge

Abs Your choice

• Wks 9-12

Chest Dumbell press - Decline

Back Seated Row

Shoulders Single arm side lift

Triceps Close press up

Biceps Reverse curl

Legs Dead lift

Abs Your choice