Hi there, around 6 weeks ago I decided I need to sort myself out. Now I feel more used to weights it's time to start a proper routine, and after looking around HST sounds interesting. I'm skinny, around 5 11", 10% body fat and 62kg. I hope to build strength and size, and gain confidence, hopefully feeling alot more comfortable to go to a gym rather than working at home like I am now.
Anyway, this is my routine, I've just completed the first day and it's so much more challenging than what I've previously been doing, I feel shattered but great for it. This is 15 reps, for the compound exercises I also did an 8 rep warm up with half the weight.
Any comments or advice will be really appreciated, thanks
(weights below don't include barbell/dumbell weight)
Squat - 35kg - 36kg - 37kg - 38kg - 39kg - 40kg
Stiff legged deaflift - 40kg - 41kg - 42kg - 43kg - 44kg - 45kg
Bench - 25kg - 26kg - 27kg - 28kg - 29kg - 30kg
Close grip bench - 18kg - 19kg - 20kg - 21kg - 22kg - 23kg
Chin ups wide grip - 5
Chin ups narrow grip - 5
Shoulder press - 7.5kg - 8.5kg - 10kg - 11kg - 12kg - 13kg
Shrugs - 40kg - 41kg - 42kg - 43kg - 44kg - 45kg
Bicep Curl - 10kg - 10kg - 11kg - 12kg - 12.5kg -13.5kg
Skull crusher - 7.5kg - 7.5kg - 8kg - 8.5kg - 9.5kg - 10kg
Weighted crunches - 2.5kg - 2.5kg - 3.5kg - 3.5kg - 3.5kg - 4.5kg
Anyway, this is my routine, I've just completed the first day and it's so much more challenging than what I've previously been doing, I feel shattered but great for it. This is 15 reps, for the compound exercises I also did an 8 rep warm up with half the weight.
Any comments or advice will be really appreciated, thanks
(weights below don't include barbell/dumbell weight)
Squat - 35kg - 36kg - 37kg - 38kg - 39kg - 40kg
Stiff legged deaflift - 40kg - 41kg - 42kg - 43kg - 44kg - 45kg
Bench - 25kg - 26kg - 27kg - 28kg - 29kg - 30kg
Close grip bench - 18kg - 19kg - 20kg - 21kg - 22kg - 23kg
Chin ups wide grip - 5
Chin ups narrow grip - 5
Shoulder press - 7.5kg - 8.5kg - 10kg - 11kg - 12kg - 13kg
Shrugs - 40kg - 41kg - 42kg - 43kg - 44kg - 45kg
Bicep Curl - 10kg - 10kg - 11kg - 12kg - 12.5kg -13.5kg
Skull crusher - 7.5kg - 7.5kg - 8kg - 8.5kg - 9.5kg - 10kg
Weighted crunches - 2.5kg - 2.5kg - 3.5kg - 3.5kg - 3.5kg - 4.5kg
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