harlan100
Member
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 :dance:
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
Could you have a look and evaluate it for me? tanks :dance:
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