Routin Schedual

7

737mech

New Member
Hello everyone first time trying HST and i'am really excited. But just a couple of questions i have been working out now for about 5 months , 3 days a week using circuit training from mens health the abs diet. i was 210 lbs now 175 and starting to tone up slowly. I am on a strick diet 3 meals and 3 protein/carb shake's a day and i work nightshift. I am just in the process now of figuring out my 5, 10 , and 5 rm and would like to know if these excersise are too much for starting this intense program?

Squats
Calves
Shrugs
Bench Press
Ez Bar curl
Barbell Bent over row
Upright row
tricep extension
Lat pulldown narrow grip
Ab cable crunch
Swiss ball ab crunch

Some insight on this would be greatly appreciated thanks alot you guys.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Squats
Calves
Shrugs
Bench Press
Ez Bar curl
Barbell Bent over row
Upright row
tricep extension
Lat pulldown narrow grip
Ab cable crunch
Swiss ball ab crunch</div>

Try starting a cycle without arm isolation exercises and see how you feel. Personally, I am not a fan of bent over rows. Possibly alternate Deadlifts with Squats as well as doing both wide and close grip on the Lat Pulldown. Pulley crunches work really well to tone the abs. The only thing missing is Dips. If you can do them, then they are a must.
 
Try doing squats Mon and Fri and deads on Wednesdays. You won't want to do bent over rows on the same day you do deads (esp. during 5s). As Colby says, unless you have a problem with dips, do them. A slight incline (~10º) on bench combined with dips is a brilliant pec and tri blaster.
 
Ordering of exercises makes a difference. For example: if you do any form of curls before you hit your back you will compromise your performance in your chins or rows. Colby mentioned missing out arm isos because you will be hitting them hard with compounds for your chest, back and shoulders.

I would drop upright rows and do standing barbell presses for shoulders.

10 or 11 exercises a session is OK to start with but after a few cycles, as you gain in strength, you will want to drop that down and really focus on 5 or 6 big compound lifts. Iso work can then be added in as necessary.

When I first started out I performed the following:

Squats
SLDLs
Seated rows
Bench
Pulldowns/Chins
Dips
Shrugs
Military presses
Bb curls
Db tri extensions
Donkey calf raises

This all started to get too much during 5s so I now alternate between A and B w/os and do 6 or 7 exercises a session - 5 compounds and one or two isos as I fancy but always after the compounds are done.
 
Thanks alot guys for the info i will diff adjust my routine as mention and try the deadlifts. But during this circle on the 10 and 5 rm would i complete all sets of one excercise before getting into another excercise or work my way through all as one circuit before getting into the sencond and thrid set?
 
I always complete each exercise (all reps and sets) in turn. It's a sensible and efficient way to do it in a busy gym. Waiting for the squat rack to be free is no fun once, let alone three times!
 
Pick 6 compounds and drop the iso's for a couple of cycles.

Bench/dips
Rows/chins
Squats/deads
Military press

go home and rest!
biggrin.gif
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Bench/dips
Rows/chins
Squats/deads
Military press</div>

Short and sweet, still the best home grower of all time!
biggrin.gif
 
And after you do that for about two cycles, then you will know what type of specialization is needed. For instance, the only isolation I am sticking to is skullcrushers. I do them after all the compounds, and I've been able to do all the reps w/o going to failure. IMO, That is the key to the use of isolations.
 
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