New HST routine

[imported_froggone]

Hey guys,

I have been out of the gym for quite a few months and want to get back into it with a HST program. This is what I have set out:

1x15 2x10 3x5

Squat
SLDL (deads during 5's)
Flat Bench Flys
Incline DB bench press
Dips
Bent over rows
Lat pulldowns or assisted pullups (body weight pullups during 5's)
Military press
Rear delts (was thinking seated bentover lateral raise)
Bi curls (1 set)
Seated Overhead tri ext (1 set)

I gained 25lbs on my first couple of hst routines so looking for a good gain again this time round, and a lot of pain

Let me know what you think.

thanks guys

 

[faz]

everything looks

exept the flys i dont think they do anything for muscle growth IMO.
and i wouldnt do the exercises in that order, do pull and push after each other ie bench,pulldowns etc that way the muscle gets a longer rest between sets.

 

[liegelord]

That's a lot of exercises per workout. Some guys claim they can do 3 top sets of squats and then 3 top sets of deadlifts, but I can't. No way I can deadlift after squatting; I'd have to cut the weight.

I'd alternate and use A&B workouts. If your deadlift is close to 2x bodyweight, then I'd only do it once a week.

Also, if you do Pendlay rows (body 90 degrees - parallel to floor, deload weight every rep) you won't have to worry about doing lateral raises.