I've decided to switch my hst routine from 3 times a week to 4 days a week alternating A-B (this is not my first hst routine).
Based on the ebook, I will be doing the following push/pull workout.
Push:
Squats 2-3 sets
Leg Extensions 2 sets
Bench Press 2 sets (will be alternating with Smith incline press)
Dips 2 sets
DB press 1 set
Close-grip press 2 sets (alternated with rope pulldowns)
Pull:
Deadlifts 2-3 sets
Leg curls 2 sets
Barbell Rows 2-3 sets
Pull-ups 2 sets
Rear delt flyes 1set
Shrugs 2 sets
Hammer curls 1-2 sets (alternated with close-grip barbell curls)
Setup:
M- push
Tu- pull
W- rest
Th- push
F- pull
Rest
Rest
Rep ranges - 12s, 8s, 5s - 2 week blocks
Solid ?
Based on the ebook, I will be doing the following push/pull workout.
Push:
Squats 2-3 sets
Leg Extensions 2 sets
Bench Press 2 sets (will be alternating with Smith incline press)
Dips 2 sets
DB press 1 set
Close-grip press 2 sets (alternated with rope pulldowns)
Pull:
Deadlifts 2-3 sets
Leg curls 2 sets
Barbell Rows 2-3 sets
Pull-ups 2 sets
Rear delt flyes 1set
Shrugs 2 sets
Hammer curls 1-2 sets (alternated with close-grip barbell curls)
Setup:
M- push
Tu- pull
W- rest
Th- push
F- pull
Rest
Rest
Rep ranges - 12s, 8s, 5s - 2 week blocks
Solid ?
