My first workout!

[cnegotiator]

My first HST cycle! I will workout mon, weds, fri with cardio tues and thurs, and maybe light on sat. Each week i will switch between group 1 and 2, or is that not good and i should just stick with one for a whole cycle?


exercise group 1....
legs- squat x1
chest- flat bench x2, dips x1
back - rows x2, chins x2
tris - reverse grip skulls x2, overhead extend x 1
traps - shrugs x 1
shoulders - press x2, delt raise x1, lat raise x1
bis - barbell curl x2
calves - machine raise x2
abs - machine x2, chair leg raise x2
forearms - rolls x2

exercise group 2...
legs - press x1
chest - incline x2, flies x1
back - rows x2, chins x2
tris - reverse grip skulls x2, kick backs x1
traps - shrugs x1
shoulders - press x2, lat raise x1, delt raise x1
bis - barbell curl x1, dumbbell curl x1
calves - machine raise x2
abs- machine x2, crunch with weight x2
forearms- rolls x2


suggestions please!

 

[colby2152]

Deadlifts?

Instead of alternating weekly, I would go for every other workout, so you experience light and heavy weights for all exercises. You will also have larger increments by doing this.

 

[cnegotiator]

do you really feel i should add in deadlifts x1 for legs?

good suggestion with the every other. Should i do an 6 week cycle and every two weeks descreasing the reps with this routine?

 

[colby2152]

Go for 8 weeks by adding 2 weeks of negatives.. if for certain exercises you cannot do negs, then continue using your 5RM (or even progress on top of that)... use techniques such as pulsing, drop sets, static holds.

Deadlifts are sweet.. as long as your lower back can handle them.

 

[cnegotiator]

oh... i dont have a great lower back... hmm would it be benefical to still do it just with not heavy weight or just a waste of energy?

 

[liegelord]

I would suggest doing the deadlift with whatever weight you can handle in good form.

 

[colby2152]

Maybe just stick to hyperextensions then... I am not doing deadlifts right now cause my lower back couldnt't handle them.