MY HST vs MY UPPER/LOWER FOR MASS?

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    qwerty666's Avatar
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    Unhappy MY HST vs MY UPPER/LOWER FOR MASS?


    Just wanted some feedback....
    goals: mass mass mass!
    weight atm: 190
    height: 5'8

    (upper - lower split)
    MONDAY - UPPER
    Bench : 5 X 5
    Rows: 5 X 8
    Clean & Press: 3 X 8
    Skull Crushers: 3 X 10
    Curls: 3 X 10

    TUESDAY - LOWER
    Squat: 5 X 5
    Deadlift: 5 X 8
    Leg Press: 3 X 10
    Hyperextensions: 3 X 10
    Incline Situps: 3 X 10-20


    THURSDAY - UPPER
    Dumbbell Bench: 3 X 10
    Chins: 3 X 6-10
    Seated Dumbbell Press: 3 X 10
    Dips: 3 X 10
    Curls: 3 X 10

    FRIDAY - LOWER
    Squat: 5 X 8
    SLDL: 3 X 10
    Calves: 3 X 12
    Weighted Crunches: 3 X 10
    Leg Raises: 3 X 15+

    OR

    My HST routine would be as follows:

    MONDAYS AND FRIDAYS
    Squats
    Deadlifts
    Incline Bench
    Pulldowns
    Seated Press
    Curls
    Skull Crushers
    Calf Raises
    (abs)

    WEDNESDAYS
    Squat
    Leg Curl
    Flat Bench
    Cable Rows
    Standing Press
    Curls
    Dips
    Calf Raises

    **Week 1 + 2: 2X15
    week 3 + 4: 3X10
    week 5 + 6: 4X8
    week 7 + 8: 5X5

    feedback? suggestions? awesome.

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    GymRat7197's Avatar
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    I just don't understand why there are no pullups incorporated, as you are using the opposing force in the frontal/vertical plane of overhead pressing.
  3. New Member
    qwerty666's Avatar
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    you mean in the hst setup? i would alternate between pulldowns/pullups on mondays + fridays
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