Hokiechris
New Member
This will be my first time trying HST. My first workout is Sunday.
I'm alternating workouts A & B. Here are my exercises and 15/10/5 RM.
Workout A
Leg Press 230/290/350*
Leg Curl 85/115/145*
BB Bench 155/175/195
Seated Cable Row 125/155/180
Hammer Shoulder Press 90/120/150
Machine Curl 75/90/105
Machine Tricep Extension 90/105/120
Machine Rear Delt 60/75/90
Workout B
BB Romanian DL 115/145/175*
DB Reverse Lunge 40/55/70*
Hammer Incline Press 140/170/200
Pulldown/Chin 115/145/BW+20
Machine Lateral Raise 85/105/125
DB Incline Curl 30/35/45
DB Lying Tricep Extension 20/25/30
DB Shrug 55/70/85
*I'm working below my 15/10/5 RM for leg exercises. These are probably closer to 20/15/10 RM. I've had surgeries on both knees so I can't push the weights as much as I'd like.
I'm increasing the weights 10# each time I repeat the workout on all exercises except for biceps & triceps which I'm increasing 5#. There are a couple of exercises where I repeat a weight or only go up 5# instead of 10# but no zig zagging of weights.
Hopefully I'll have time to get all 8 exercises in each day. If not, I might have to drop an exercise or two at the end.
I'm alternating workouts A & B. Here are my exercises and 15/10/5 RM.
Workout A
Leg Press 230/290/350*
Leg Curl 85/115/145*
BB Bench 155/175/195
Seated Cable Row 125/155/180
Hammer Shoulder Press 90/120/150
Machine Curl 75/90/105
Machine Tricep Extension 90/105/120
Machine Rear Delt 60/75/90
Workout B
BB Romanian DL 115/145/175*
DB Reverse Lunge 40/55/70*
Hammer Incline Press 140/170/200
Pulldown/Chin 115/145/BW+20
Machine Lateral Raise 85/105/125
DB Incline Curl 30/35/45
DB Lying Tricep Extension 20/25/30
DB Shrug 55/70/85
*I'm working below my 15/10/5 RM for leg exercises. These are probably closer to 20/15/10 RM. I've had surgeries on both knees so I can't push the weights as much as I'd like.
I'm increasing the weights 10# each time I repeat the workout on all exercises except for biceps & triceps which I'm increasing 5#. There are a couple of exercises where I repeat a weight or only go up 5# instead of 10# but no zig zagging of weights.
Hopefully I'll have time to get all 8 exercises in each day. If not, I might have to drop an exercise or two at the end.