What am I Missing?

[BigSoup]

I am planning to start HST in a couple of weeks.

Am I missing anything in this exercise selection?

Squat
Leg Curl
DB Press
Dips
CG Pulldown
Shoulder Press
Spider Curl
Skullcrusher
Calf Raise

Any input would be greatly appreciated.

Thx!

 

[Keystone]

You can skip the isos if you want (curls and tricep work). You could also substitute close grips chins for the pulldowns. You could add deadlifts too.

You could set it up with alternating workouts:

Workout A:

Deads
Bench press
Chins
Shoulder press
Dips

Workout B:

Squats
Incline bench
Rows
Either shoulder press or rear delt work
Dips

Or you could try to catch all the big lifts in one workout:

Squats
Bench
Chins
Shoulder press
Rows
Dips
Deads

Something like that anyway.

Keystone

 

[BigSoup]

Keystone,

OK I like the notion of alternating but could I set that up with three days a week training? How would that work?

Mon - A
Wed - B
Fri - A
Mon - B
Wed - A
Fri - B

It seems like I would not get as much progression that way - true?

 

[Lol]

Re alternating A, B w/os:

Just as you outlined.

Same progression overall, just fewer steps. So you could use larger weight increments between workouts. ie. instead of a 5lb increase between two 'A' workouts, you could add 10lb. If you did rear delts (where you will not be using a lot of weight) for 'B' w/os, a 5lb increase each time would probably be plenty. For some of the big lifts like deads and squats you might want to increase by more than 10lb.

Obviously, for any exercises that are in both A & B w/os, calculate increments as per 'vanilla' HST.

 

[Fausto]

You couldn't have gotten better advice.

The guys have surely picked up quick...follow suit and enjoy

 

[faz]

i would also put in some low pulley row or BOR on the non deadlift days

 

[Bob Evans]

One isolation lift Bryan does recommend is bent over lateral raises. He is a stickler on anterior delts. Important to round out a physic.


Bob

 

[Joe.Muscle]

I like the alternating workouts...keeps it fun...not as boring.

Good point about anterior delts...I always neglect those...and I know better...lol.