Some help with the HST program i made

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    harlan100's Avatar
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    Some help with the HST program i made


    Hey people I never made a program before and this is one I made, bit like the 5x5 program but mixed with HST

    Could you have a look and evaluate it for me? tanks

    Frequency –Bill Starr’s mixed with HST, performed M/W/F

    Week 1: A
    Week 2: B

    Strategic Deconditioning every 9 weeks

    Week 1-2

    A

    MON
    Squats - 2x15
    Bench - 2x15
    Row - 2x15
    Calf Raises - 2x15
    Barbell curl - 2x15
    Triceps extension 2x15
    Weighted Bench dips - 2x15

    WED
    Squat – 2x15
    Military – 2x15
    Shrug – 2x15
    Flys – 2x15
    Shoulder press dumbbell – 2x15
    Barbell pullovers 2x15
    Crunches - 2xfail

    FRI
    Squats – 2x15
    Bench – 2x15
    Row – 2x15
    Preacher S Bar curl- 2x15
    Dumbbells incline curl – 2x15
    Close grip bench – 2x15
    Kickbacks - 2x15

    B

    MON
    Squats - 2x15
    Bench - 2x15
    Row - 2x15
    Calf Raises - 2x15
    EZ bar curl - 2x15
    EZ bar Triceps extension 2x15
    Weighted Bench dips - 2x15


    WED
    Squat – 2x15
    Military – 2x15
    Shrug – 2x15
    Incline Dumbbell bench – 2x15
    Shoulder press dumbbell – 2x15
    Assisted chins 2x15
    Crunches - 2xfail


    FRI
    Squats – 2x15
    Bench – 2x15
    Row – 2x15
    Preacher EZ Bar curl- 2x15
    Concentration curl– 2x15
    Close grip bench – 2x15
    Kickbacks - 2x15


    Week 3-4

    A

    MON
    Squats - 2x10
    Bench - 2x10
    Row - 2x10
    Calf Raises - 2x10
    Barbell curl - 2x10
    Triceps extension 2x10
    Weighted Bench dips - 2x10

    WED
    Squat – 2x10
    Military – 2x10
    Shrug – 2x10
    Flys – 2x10
    Shoulder press dumbbell – 2x10
    Barbell pullovers 2x10
    Crunches - 2xfail

    FRI
    Squats – 2x10
    Bench – 2x10
    Row – 2x10
    Preacher S Bar curl- 2x10
    Dumbbells incline curl – 2x10
    Close grip bench – 2x10
    Kickbacks - 2x10


    B

    MON
    Squats - 2x10
    Bench - 2x10
    Row - 2x10
    Calf Raises - 2x10
    EZ bar curl - 2x10
    EZ bar Triceps extension 2x10
    Weighted Bench dips - 2x10


    WED
    Squat – 2x10
    Military – 2x10
    Shrug – 2x10
    Incline Dumbbell bench – 2x10
    Shoulder press dumbbell – 2x10
    Assisted chins 2x10
    Crunches - 2xfail


    FRI
    Squats – 2x10
    Bench – 2x10
    Row – 2x10
    Preacher EZ Bar curl- 2x10
    Concentration curl– 2x10
    Close grip bench – 2x10
    Kickbacks - 2x10


    Week 5-6 ……… 7-8 I could do negatives

    A

    MON
    Squats - 2x5
    Bench - 2x5
    Row - 2x5
    Calf Raises - 2x5
    Barbell curl - 2x5
    Triceps extension 2x5
    Weighted Bench dips - 2x5

    WED
    Squat – 2x5
    Military – 2x5
    Shrug – 2x5
    Flys – 2x5
    Shoulder press dumbbell – 2x5
    Barbell pullovers 2x5
    Crunches - 2xfail

    FRI
    Squats – 2x5
    Bench – 2x5
    Row – 2x5
    Preacher S Bar curl- 2x5
    Dumbbells incline curl – 2x5
    Close grip bench – 2x5
    Kickbacks - 2x5

    B

    MON
    Squats - 2x5
    Bench - 2x5
    Row - 2x5
    Calf Raises - 2x5
    EZ bar curl - 2x5
    EZ bar Triceps extension 2x5
    Weighted Bench dips - 2x5


    WED
    Squat – 2x5
    Military – 2x5
    Shrug – 2x5
    Incline Dumbbell bench – 2x5
    Shoulder press dumbbell – 2x5
    Assisted chins 2x5
    Crunches - 2xfail


    FRI
    Squats – 2x5
    Bench – 2x5
    Row – 2x5
    Preacher EZ Bar curl- 2x5
    Concentration curl– 2x5
    Close grip bench – 2x5
    Kickbacks - 2x5

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    harlan100's Avatar
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    5'11"  145 lbs.
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