Hi everyone!
I am new to this forum and would like to share my training log with you.
This is my 2nd HST cycle. My first cycle was about a year ago.
My current stats:
age: 28
height: 176cm
weight: 89kg
This is my weeky plan is below.
Each lifting part is followed by meltdown exercises and cario (10-20min)
My primary goal is fat loss.
Day 1
Squats
Pullups (narrow suppinated grip)
Military Press
Biceps Curls (SZ bar)
Day 2
Bench Press (flat)
Cable Row (narrow grip)
Triceps Pushdown (Cable)
Back Extension (Bench)
Day 3
Clean&Jerk
Lunges
Neck Pulldown (weiter griff)
Bicep Curls (Kurzhanteln)
Day 4
Barbell Rows (long bar)
Good Mornings
Dumbell Pullover
Dips
Day 5
OHS (Overhead Squats)
Pullups (weit grip)
Side Raises & Shrugs
Bicep Curls (long bar)
Day 6
Deadlifts
Butterflies
Straight Arm pulldown (Cable)
Skullcrushers (Cable)
Progression:
Week 1 4 sets 15 reps
Week 2 5 sets 10 reps
Week 3 5 sets 10 reps
Week 4 5 sets 10 reps
Week 5 6 sets 8 reps
Week 6 7 sets 5 reps
Week 7 8 sets 3 reps
Week 8 1-2 Supersets with 20 reps each.
Comments& Critics wanted!
PS: sorry for my bad english, i am from germany.
I am new to this forum and would like to share my training log with you.
This is my 2nd HST cycle. My first cycle was about a year ago.
My current stats:
age: 28
height: 176cm
weight: 89kg
This is my weeky plan is below.
Each lifting part is followed by meltdown exercises and cario (10-20min)
My primary goal is fat loss.
Day 1
Squats
Pullups (narrow suppinated grip)
Military Press
Biceps Curls (SZ bar)
Day 2
Bench Press (flat)
Cable Row (narrow grip)
Triceps Pushdown (Cable)
Back Extension (Bench)
Day 3
Clean&Jerk
Lunges
Neck Pulldown (weiter griff)
Bicep Curls (Kurzhanteln)
Day 4
Barbell Rows (long bar)
Good Mornings
Dumbell Pullover
Dips
Day 5
OHS (Overhead Squats)
Pullups (weit grip)
Side Raises & Shrugs
Bicep Curls (long bar)
Day 6
Deadlifts
Butterflies
Straight Arm pulldown (Cable)
Skullcrushers (Cable)
Progression:
Week 1 4 sets 15 reps
Week 2 5 sets 10 reps
Week 3 5 sets 10 reps
Week 4 5 sets 10 reps
Week 5 6 sets 8 reps
Week 6 7 sets 5 reps
Week 7 8 sets 3 reps
Week 8 1-2 Supersets with 20 reps each.
Comments& Critics wanted!
PS: sorry for my bad english, i am from germany.