More expert help needed

S

Sonny

New Member
Ok I’m really trying to pull this HST routine together with the help of my old routine, which is at the bottom of this post
What shall I do for my 3rd day ?
Someone please help me combine this into 3 days in proper muscle group order!!
If I'm all messed up tell me.
All I want to do is get on with it !
I'm tired of typing and reading about it .
Any expert help is greatly appreciated
Expert = been there! Done that!
Here is what I am going to do to find my 15RM.
1st Day ( I did this today)
Bench Press 2x15
Incline Flies 2x15
Behind Neck Press 2x15
Lateral Raises 2x15
Upward Rows 2x15
Shrugs 2x15
French Press 2x15
Kick Backs 2x15
Crunches
2nd Day
Bent over Rows 2x15
One Arm Row 2x 15
Barbell Curl 2x15
Hammer Curl 2x15
Reverse Curl 2x15
Dumbbell Squats 2x15
Dumbbell Calf raises 2x15
Crunches
3rd Day
:confused:?:confused:?:confused: Help
----------------------------------------------------
Old Routine
BB= Barbell
DB=Dumbbell
MONDAYS & THURSDAYS
CHEST
FLAT BENCH PRESS (BB) 3X8
INCLINE BENCH PRESS (DB) 3X8
SHOULDERS
BEHIND NECK PRESS (EZ) 3X8 or MILITARY PRESS (EZ) 3X8
SIDE LATERAL RAISES (DB)3X8
TRICEPS
FRENCH CURLS (HB)3X8
KICK BACKS (BB) 3X8
ADS
CRUNCHES
LEG RAISES
TUESDAYS & FRIDAYS
LATS
BENT OVER ROWS (BB) 3x8
BENT OVERS ROWS(DB) 3X8
TRAPS
UPWARD ROWS (BB) 3X8
SRUGS
ARMS
BARBELL CURLS(EZ) 3X8
CON CURLS (DB) 3X8
REVERSE CURLS(BB)
LEGS
Leg Curls
Leg Extensions
 
I am not sure what it is you are doing, but here is what I did, I just finished my third cycle, but had been working out for a year previous to getting on HST.

1st Picked the exercises I could and would do from Bryan's List, Iposted that on your other post

2nd exchanged some on Bryan's list that I feel give me more benefit

3rd Found My 15 RM one day then took a day off then found 10's then took off then found 5's

4th SD'd for 12 days-During which I put my exercise list on spreadsheet and set it up to track and calculate the weights needed for each workout. There is no need to do this I pointed to the calculator on your other post use it it's easy.

5th Did my workouts

That's it

When yo build your exercise order use Large Muscle first, like

Legs then Back then CHest then SHoulders then Arms then Abs

Or Put your legs Last if they really wipe you out.

There ya go
 
So here is what I would do

Say starting Monday

Monday Find 15 RM on these

Squat
Stiff Leg Deads
Incline BB Bench
BB Row
Dips
Chins
Military Press
Lateral Raise
Incline DB CUrls
Tricep Pressdown or Skull Crusher or French Press or Close Grip Bench Press
Standing Calf Raise
Ab Crunch-I wouldn't use progressive weights on abs

Then I would do it again on Wens to Find my 10RM
Then again on Friday to find 5RM

When finding your RM I did one set, if it wasn't heavy enough I waited for 2 minutes then did another with more weight and did that until I found my Max, it didn't take more than three sets.

Then SD for 9 to 12 days.
 
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