AMS13
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Ok i have been reading up on HST workouts and decided to give the program a try. My problem is, I cant make up my mind on the exercises i want to use. I typically will hit every area of a muscle on its designated day. So if i were training shoulders I would do a press, side lateral, rear delt and a upright row ( traps get there own day with neck) Im try to incorporate that into the HST workout and im not sure if thats a good idea. Heres my workout, my body seems to respond better to alot of sets.
week 1-2 15 reps
day 1 A
Squats - 2 sets
Leg curl - 2 sets
Incline barbell - 2 sets
Dumbbell pull overs - 2 sets
Wide grip pull ups - 2 sets
seated row - 1 set narrow grip/ 1 set wide
Seated barbell press _ 1 set
L lateral - 1 set
Bent over rear lateral - 1 set
Concentrated Hammer curl- 2 sets
Behind the Back shrugs - 2 sets
Skull crushers - sets
Day 2 off
Day 3 B
Leg press- 2 sets
Hamstring Press - 2 sets
Flat Barbell - 2 sets
Cable pullover 2 sets
Narrow grip pull ups - 2 sets
Bent over row - 1 set wide/ 1 set narrow
Seated barbell - 1 set ( was thinking of changing this to a front raise)
L lateral - 1 set ( was thinking of changing this to a traditional lateral)
Bent over rear lateral 1 set ( was thinking about changing this to a cable pull to face)
Barbell curl - 2 sets
Front shrugs - 2 sets
Reverse grip extension 2 sets
Day 4 off
Day 5 C
Free Weight hack squat - 2 sets
Dumbbell side lunges - 2 sets
Standing Incline cable cross - 1 set
standing neutral cable cross - 1 set
barbell pull over - 2 sets
Reverse grip pull ups 2 sets
bent over row (wide grip) -1 set
Seated row (narrow) - 1 set
Seated barbell press - 1 set
L lateral - 1 set
Bent over rear lateral - 1 set
Reverse grip Barbell curls -2 sets
Arms at side shrugs - 2 sets
Hammer grip rope press downs - 2 sets
day 6
Neck
Abs
cardio
Weeks 3-4 will follow HST and will drop to 10 reps, 5-6 will be 5 reps, 7-8 will be 5 reps with drop sets. Does this look good? im open to any suggestions
week 1-2 15 reps
day 1 A
Squats - 2 sets
Leg curl - 2 sets
Incline barbell - 2 sets
Dumbbell pull overs - 2 sets
Wide grip pull ups - 2 sets
seated row - 1 set narrow grip/ 1 set wide
Seated barbell press _ 1 set
L lateral - 1 set
Bent over rear lateral - 1 set
Concentrated Hammer curl- 2 sets
Behind the Back shrugs - 2 sets
Skull crushers - sets
Day 2 off
Day 3 B
Leg press- 2 sets
Hamstring Press - 2 sets
Flat Barbell - 2 sets
Cable pullover 2 sets
Narrow grip pull ups - 2 sets
Bent over row - 1 set wide/ 1 set narrow
Seated barbell - 1 set ( was thinking of changing this to a front raise)
L lateral - 1 set ( was thinking of changing this to a traditional lateral)
Bent over rear lateral 1 set ( was thinking about changing this to a cable pull to face)
Barbell curl - 2 sets
Front shrugs - 2 sets
Reverse grip extension 2 sets
Day 4 off
Day 5 C
Free Weight hack squat - 2 sets
Dumbbell side lunges - 2 sets
Standing Incline cable cross - 1 set
standing neutral cable cross - 1 set
barbell pull over - 2 sets
Reverse grip pull ups 2 sets
bent over row (wide grip) -1 set
Seated row (narrow) - 1 set
Seated barbell press - 1 set
L lateral - 1 set
Bent over rear lateral - 1 set
Reverse grip Barbell curls -2 sets
Arms at side shrugs - 2 sets
Hammer grip rope press downs - 2 sets
day 6
Neck
Abs
cardio
Weeks 3-4 will follow HST and will drop to 10 reps, 5-6 will be 5 reps, 7-8 will be 5 reps with drop sets. Does this look good? im open to any suggestions