HST Routine

[Steve-O]

Hey everyone. I'm new to these forums, but I had a question regarding HST. I was thinking of starting a HST cycle and I tried to make a routine, and I just wanted some input on it. Thanks in advance!
1)Squats
2)Deads
3)Bench Press
4)Pullups
5)Bent Over Rows
6)Shoulder Press
7)Lat Raises
8)Reverse Fly
9)Bicep Curls
10)Tricep Ext.
Does this sounds like too much?

[Kevin T.]

personally, i have found that lateral raises, reverse flys, bicep curls, and tricep extension haven't really done much, if anything at all for me.

-i used to spend months trying to improve my curls weight and saw little change in strength or size. dropped the curls and focused solely on the rows for biceps and my strength and size increased as i was able to use more weight because i didn't have 3 other sets for biceps.

-i've had more success with close grip bench press and dips for triceps than extensions

-i'm workin on my chest right now, its a weak point, but i don't do any flyes. hafta listen to others with more experience on this one.

-i never liked lateral raises. i found it very easy to just cheat and throw the weight around. i'm not really sure how i got um, but i can feel and see my delts and haven't done lateral raises in almost 2 years.

that's just my personal experience. there are much more knowledgeable people on this forum who can help you too, but i hope that's a little help .

-kevin

[RipStone]

Defintey add dips. IMO you can keep the exstensions if you want, but they are not necessary. Personally, I prefer bent over rear-delt lateral raises over reverse flys for rear delts...your choice.

I don't think you are doing too many exercises and the routine is good...lots of compounds.

[Iceztiq]

what's the difference between rear delt raise & reverse fly?

[RipStone]

Originally posted by Iceztiq:
what's the difference between rear delt raise & reverse fly?

I am guessing he is doing rear flys on a pec deck machine. Could be wrong.....otherwise no difference.

[Steve-O]

Thanks alot guys! I think I'll drop the tricep extensions and put dips in there instead. I also think I might just drop the reverse flies and lateral raises all together, haven't decided yet.

[Steve-O]

Also, you think I should leave the bicep curls or do you think I'll be getting enough bicep work from the other exercises?

[RipStone]

Originally posted by Steve-O:
Also, you think I should leave the bicep curls or do you think I'll be getting enough bicep work from the other exercises?

IMO one isolation exercise for your biceps would still be benificial.

[Pats Fan]

Originally posted by Steve-O:
Also, you think I should leave the bicep curls or do you think I'll be getting enough bicep work from the other exercises?

Steve-O,

Definitely drop the lateral and rear delt raises/flyes, etc. You will hit your anterior and lateral delts plenty with dips, bench, and shoulder presses. The pull-ups and rows will hit your rear delts. I would put the bent-over rows after the bench (they are antagonistic exercises, so your lats will get stretched and rested with the bench). Shoulder presses and pull-ups are anatagonistic, so doing:

bench
bent-over
shoulder-press
pull-ups
will be a good order for those four. Also, I would change the order of your first three each workout, or at least weekly. So the next workout may be whatever you do for legs, then bent-over, then bench, then pulls, then shoulder, etc.

Also, you could throw chins in there vs. curls (they will hit the bis more than the pull-ups, assuming you mean pull-ups with pronated grip).

Or, you could do chins, and then immediately, w/ no rest, whip out a set of heavy curls to burn the bis out.

[Steve-O]

Hey thanks alot for the great info! Sounds like a plan to me! And to answer your question, yes I was talking about pullups with a pronated grip. I think I might alternate curls and chins every other day or so for bicep work.