Starting HST for first time next week, need advice on routine!

A

amatella

New Member
Hey everyone! I am new to this forum and to HST and I need advice on my workout routine as I am going to be testing my maxes next week. My goal is to gain LEAN MUSCLE MASS I am 150 lb 18 yrs old (almost 19) at ~ 10-12% BF.

I am thinking of doing an ABA BAB routine 3 Days a week with 15-20 minutes of HITT on off days while 1 hr light walks on training days.

Routine A
Squat
Leg Curl
Shrugs
Incline Bench Press
Dips
Medium grip chins
Seated Row
Military press
Bent Lateral Raises
Alternating Incline Dumbbell Curls
Tricep extensions
Calf Raises
Weighted crunches

Routine B
Leg Press
Stiff Legged Deadlift
Shrugs
Flat Bench
Dips
Wide chins
One Arm Dumbbell row
Military press
Lateral Raise
Hammer curls
Decline skull crusher
1 leg calf raise
leg raises

As far as sets are concerned

Weeks 1-2
1X15

Weeks 3-4
2X10

Weeks 5-6
5X5

Weeks 6-8
3X5

Is this routine good? Is it too much? Are the sets correctly ordered for the progressing weeks? Any advice/tips would be appreciated!
 
too many exercises mate. stick to one per body part. if you are going to alternate using AB then do one on A then the other on B. e.g. for chest just do incline or flat on A then dips on B. also why are you doing 5*5 weeks 5 to 6? just do 3*5. my thread is pretty vanilla HST and i've almost done three cycles. works great for me. check it out for some ideas if you want.
 
OzMullet said:
too many exercises mate. stick to one per body part. if you are going to alternate using AB then do one on A then the other on B. e.g. for chest just do incline or flat on A then dips on B. also why are you doing 5*5 weeks 5 to 6? just do 3*5. my thread is pretty vanilla HST and i've almost done three cycles. works great for me. check it out for some ideas if you want.
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Oh okay gotcha I will do that. For chest, I will stick to bench with slight (15 degree) incline bench and alternate that with dips. I have a question for chest tho, normally on my split chest routines I do flys as they "strech" the chest muscle wheras benches "push" the muscle. I dont wanna sound stupid haha but do dips stretch the chest muscles as well? Also for back, can I do 2 exercises because I really want to make sure my back is well trained. Anyways, thanks for the response!
 
bench and dips are both similar in that they are compound exercises - they both work chest along with tris and shoulders to an extent. flys only work the pecs. you can get a good stretch doing dips and dumbell bench, although barbell you can lift more weight. its just personal preference. i would avoid flys with HST personally. or at least drop them when doing 5s. i personally find one exercise per body group is more than enough for growth, but if you want to do two for back its up to you.
 
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