need your feedback

I

intacto

New Member
Im new to HST and i just read about everything on this site, and am ready to start determining my RM's.  What i wanted to know is should i determine every RM (15s, 10s, 5s) or could i just get my 15s and estimate the rest just like it states in the FAQ.
Also, here is my routine
Flat bench press
Incline DB bench press
Flies
Shoulder press
rear lateral raises
lateral raises
bent over barbell rows
lat pulldown
squat
calf raises
EZ curls
triceps extensions
Could you help me to figure out how should i alternate them between workouts or maybe microcycles. Should i do A and B routines and use one on Monday the other on Wednesday and so on.
Is this too many exercise for my first cycle? and also is it better to use dumbbells for my bench and rows instead of a barbell? (greater stretch?)
Thanks  
blush.gif
 
Welcome to HST and the Forum, intacto! Here are a couple of suggestions. First, yes, you can estimate the RMs from your 15s (or 10s, for that matter), but if you haven't been lifting, I'd recommend doing them all. Don't forget to take a full 10-14 days SD after getting your maxes.

Second, as to your routine- yes, alternating them is good- you have a number of lifts that duplicate your effort, and alternating them is a good way around that. Here's a possible schedule:

A
Squats
Calf raises
BB bench press (I'd do low incline, not flat)
Bent rows
Lat pulldowns
Shoulder press
Lateral raises
EZ curls
Triceps extensions

B
Squats
Calf raises
Flyes
Bent rows
Lat pulldowns
Shoulder press
Lateral raises
EZ curls (you might want to use a different curling motion here)
Triceps extensions

I'd drop the rear lateral raises- you'll hit your rear delts just fine with the rows. Also, for tris, you might consider overhead extensions, if that's not what you meant- IMO, they're more effective.

HTH! THese are just some suggestions- there are a million ways to construct your program-
Jake
 
Thanks a lot! What do you think about dumbbell bench press as it has bigger range of motion. Flat or Incline?

I have been training for around 4 months in my school gym, gained some mass and quite a lot of strength if comparing to my first workout. Should i still estimate my rms or just use 15s to get the rest? THX
 
You must log in or register to reply here.
Back
Top