4 HST cycle start

[Joe.Muscle]

Ok guys I am back from vacation and used that time for my SD. I am about to start my 4th cycle...and after posting many threads on my lagging pecs and none exsisting abs. I am going to use all advice that you guys have gave me and I am very appreciative for all of it. Here is what I am plannning to do this cycle...I am going to use a lot of the techiniques Vicious spoke about. So everyone take a look and let me know if I have overlooked anything.

I am currently weighing 188 at 11.5% bodyfat...my stomach is a flat as it can be with a hint of abs.

10 degree incline bench flys for 2 sets
Followd by flat bench dumbell press for 2 sets (this is for the lagging bodypart)

Rows for 2 sets
Lat pull or pullups for 2 sets

dumbell press 1 set
reverse fly 1 set
lat raise 1 set

squats 3 sets

curls 2 sets

triceps 2 sets

abs every day on swiss ball for 4 sets.

I also will incorporate at home doing 2 to 3 sets of high rep pushups...for the added frequency for my pecs...I know it is not increasing load...but its the best I can do with me hitting the gym only 3 days a week. That being said I dont want to blow up or bulk to much this coming winter yet...again I don't have a 6 pack yet...so should i keep eating clean...and keep doing some hiit 3 days a week....or just clean up the diet the best I can...and just concentrating on raw lifting?

Thanks guys and wish me luck...again a special thanks to Vicious and Dkm and Old and grey as well as the rest of the forum. I hope this cycle looks great!

 

[Old and Grey]

Joe
I would change the flat bench for dips (but I think I remember that you may have a shoulder problem?) and the incline flyes to incline benches (more compound&#33 )

Change Reverse flyes to shrugs. Rear delts are a much smaller and less visible muscle than traps. "Traps make the man."

Maybe add another leg exercise in place of one of the squat sets.

With all the pressing and pulling movements you have, you could probably do just as well with one set each for the bis and tris.

I assume you left out calves and hams for a reason? I do too.
Looks like a solid exercise selection.

I would keep the aerobics in just for general health purposes and concentrate on my diet.

For the 15's you can probably do just as well with half the overall volume.

Have fun!