new at hst

[oneo1]

that what i want to do:


Squat
stiff leg deadlift
Bench Press
Bent Over BB Rows
Shoulder Press
barbell Curls
Lying Tricep Extensions

what do you think?

 

[TunnelRat2]

Squats, deads, bench, row, press -- looks good.

You may want to drop out the bi and tri stuff when things start to get heavy.

 

[oneo1]

how many sets in need to do?

and' do you think that i need to add chin uo or dips(or both)?
and maybe do you think that i need to add somthing like shrugs or calves? or somthing to the abdomen?

 

[TunnelRat2]

how many sets in need to do?

and' do you think that i need to add chin uo or dips(or both)?
and maybe do you think that i need to add somthing like shrugs or calves? or somthing to the abdomen?

Many guys do two sets in the 15's and three sets in the 10's to sort of keep the total reps up around 30 or so. I think that tends to fall apart a bit when you get to the 5's week, but even there most try to do several sets.

I like chins and dips. I think you get more bang for the buck with the compound exercises than you do with simple curls and pushdowns.

Since you're new at HST you might want to finish cycle or two before working in calves or shrugs (though I like both). Abs are always a help -- and you can do them on your 'off' days.

You might want to read the "Simplify & Win" sticky.