Hello guys I wanna show you guys my 2nd HST workout routine and hope to receive some feedback on my 3rd Routine.
Monday: -----Wednesday:
Sqaut----- Leg press
Sqaut lunges ------- Hamstring Curls
Chin up ( weighted )------ Lat pull down
Wide grip Row -----Close grip row
Dumbell press ------ Decline Press
Incline press -------Standing cable fly (under 90 degree shoulder flexion)
Lateral raise + front raise----- Same
Straight bar curl ----- Ez curl
Hammer curl ------- Reverse curl
Triceps extensions -------Triceps extensions EZ bar
Tricep cable. -----Triceps Wide grip bar.
Then friday is the same as monday,
The next week will be the Wednesday work out on monday and friday.
I do 2 sets of each excersise and when i get to around 7-5 reps the sets will be 3.
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So far this has been going well i've been making some gains.. but im 100% sure this isn't the best workout
Beqause i've been struggeling with a shoulder problem limiting my excersise possibilites.
- I cannot do things over 90 degree shoulder Anteflexion (no shoulder presses, overhead triceps skull crushers etc... )
- I cannot Do dips
- My dumbel press / all chest excersises weights are really low around 5 - 7 kg beqause my shoulder is to weak when my chest isnt.
- I cannot deadlift Lower back injuries
Besides those points i can pretty much do everything...
So I really need some help from you guys, i really love to work with HST program it really keeps me motivated to work out always.
I would love some advice for my next HST workout ( 3rd time ), regarding the excersises and the best way to avoid those shoulder injury points but meanwhile still maintaining maximum efficiency in my excersises.
The way i workout is, i begin in week 1, 15 reps week 2, 13 reps etc etc.. this works for me and i find it really nice to bump up those kg's each week and the at 7 reps mostly do around 3 sets.
Thanks alot guys hope to receive some feedback soon from you guys!
Monday: -----Wednesday:
Sqaut----- Leg press
Sqaut lunges ------- Hamstring Curls
Chin up ( weighted )------ Lat pull down
Wide grip Row -----Close grip row
Dumbell press ------ Decline Press
Incline press -------Standing cable fly (under 90 degree shoulder flexion)
Lateral raise + front raise----- Same
Straight bar curl ----- Ez curl
Hammer curl ------- Reverse curl
Triceps extensions -------Triceps extensions EZ bar
Tricep cable. -----Triceps Wide grip bar.
Then friday is the same as monday,
The next week will be the Wednesday work out on monday and friday.
I do 2 sets of each excersise and when i get to around 7-5 reps the sets will be 3.
-------------------------------------------------------------------------------
So far this has been going well i've been making some gains.. but im 100% sure this isn't the best workout
Beqause i've been struggeling with a shoulder problem limiting my excersise possibilites.
- I cannot do things over 90 degree shoulder Anteflexion (no shoulder presses, overhead triceps skull crushers etc... )
- I cannot Do dips
- My dumbel press / all chest excersises weights are really low around 5 - 7 kg beqause my shoulder is to weak when my chest isnt.
- I cannot deadlift Lower back injuries
Besides those points i can pretty much do everything...
So I really need some help from you guys, i really love to work with HST program it really keeps me motivated to work out always.
I would love some advice for my next HST workout ( 3rd time ), regarding the excersises and the best way to avoid those shoulder injury points but meanwhile still maintaining maximum efficiency in my excersises.
The way i workout is, i begin in week 1, 15 reps week 2, 13 reps etc etc.. this works for me and i find it really nice to bump up those kg's each week and the at 7 reps mostly do around 3 sets.
Thanks alot guys hope to receive some feedback soon from you guys!
