Hot Shot's new routine

[Hot Shot]

Stats 6'1'' 215lb bodyfat around 15%

new split

MONDAY:CHEST,TRICEPS
3sets incline dumbbell press 6,8,10-12
3sets decline barbell press 6,8,10-12
2 double drop pec deck flye 8-12
3sets skullcrusher 10,6-8,10-12
3sets seated dumbbell extension 10,6-8,10-12
2 double drop one arm reverse pressdown 8-12

TUESDAY:LEGS
3sets squat 8,6,10-12
3sets wide stance leg press 15,12,10
2sets hack squat 10-12,6-8
2sets unilateral leg extension 10-15
3sets lying leg curl 12,8-10,6
3sets standing calf raises 15,12,10

WEDNESDAY:CARDIO,ABS

THURSDAY:BACK,TRAPS,BICEPS,FOREARMS
3sets chin up (failure)
3sets t-bar row 10,8,6
3sets close grip pulldown machine 8-10,6,10-12
2sets machine shrug 15-20,8-12
3sets barbell curl 6-8,6,10-12
3sets preacher machine curl 10,6-8,10-12
2sets hammer curl 8,6
forearms work

FRIDAY:SHOULDERS
3sets dumbbell lateral raises 10,6-8,10-12
3sets seated dumbbell press 6-8,8-10,10-12
2 double drop cable lateral raises 8-15
3sets rear dumbbell lateral raises 8-12

SAT AND SUN:REST

[MonStar1023]

Hot Shot-
Looks good bro. Similar to mine just without the supersets. Ill be keeping up with your journal on a daily basis. Maybe keep it detailed with more than just your training. Like diet, supplements, etc.

:cool::cool:

[Hot Shot]

I'll try to detail it more

[Sinep]

Originally posted by Hot Shot
Stats 6'1'' 215lb bodyfat around 15%

I thought we agreed on 16% ? ;) kiddin
That split is Sinep approved.

[narcotyk]

pourquoi une journer seulement shoulder y sont pas assez big encore check ca jai lu un autre program

http://www.geocities.com/alanmcclure3/HST_FAQ.html

[Hot Shot]

I'm gonna start the program tommorow cause I don't feel really good today

[Hot Shot]

TUE.MARCH12TH

CHEST,TRICEPS

2SETS INCLINE DUMBBELL PRESS 105X6 90X8
*I have trouble increasing weight for this exercice

2SETS DECLINE BARBELL PRESS 205X5 185X7
*first time in a couple of month. felt good but not strong

2DOUBLE DROP PEC DECK FLYE 220X6drop180x5
200x6drop150x4
*really like this exercice awesome pump and perfect form

2SETS LYING FRENCH PRESS 90X6 100X5
*felt strong on these today

2SETS DUMBBELL OVERHEAD EXT. 75X8 85X6
*triceps were burning at this point

2SETS ONE ARM PRESSDOWN 30X12 30X8
*didn't like those so bye bye

7/10 workout

[Hot Shot]

-MonStar my diet is always the same

m1-oats,eggs,engish muffin,fat free cheese

m2-chicken breast,rice,soya sauce

m3-tuna,mixed beans,fat free italian dressing

m4-steak,veggies,salad

m5-1cup fat free yogurt

I don't take supplements except whey protein in water after weight training

I cheat once a week on saturday night just a big cheat meal though

[Hot Shot]

did cardio and abs tonight

15min treadmill 280cal
15min stairmaster 248cal

2sets rope crunch 130x15 150x12
2sets hanging knee raises 10,10
1set decline sit up 12

great cardio session considering that I have a concussion but I'm feeling better

[narcotyk]

Pis Nick ton combat comment ca ete ,, pis cool ton workout ma suremnet lasseyer.

[Hot Shot]

wed march13th

cardio,legs

15min stairmaster 268cal

1set squat 225x6
3sets leg press 405x15 585x10 495x12
2sets hack squat 315x10 365x8
1set unilateral leg extension 75x15
1set standing leg curl 50x15
1set lying leg curl 110x12
2sets standing calf raises 500x15 600x10


TRAINING COMMENTS:squats hurt the hell outa my lower back so that's why I can't go heavier

my concussion is feeling better

[Hot Shot]

friday march15th

back,shoulder,bis,forearms

2sets chin up 7,6 WHOOOO
2sets close grip pulldown 165x8 180x6
2sets t-bar row 115x6 90x10
2sets dumbbell lateral raises 35x10 40x6
2sets standing military press 115x8 135x6
2sets machine shrug 180x15 230x10
2sets machine preacher curl 70x12 80x6+forced reps
1set reverse barbell curl 60x6
some forearms work

7/10 workout

diet sucks

[Hot Shot]

CHEST,TRICEPS

2sets bench press(1 warm up) 225x6 275x1
2sets incline dumbbell press 100x6 70x10(superslow)
2sets cable crossover 50x12 60x8
2sets skullcrusher(2warmup) 90x6 80x10
2sets overhead dumbbell ext. 80x8 90x5+1forced rep
2sets dips (bw)x12 +45x6

good workout 7,5/10

[Hot Shot]

LEGS

15min stairmaster 254cal

3sets leg press 405x15 545x12 635x8
2sets hack squat 315x10 365x8
1set unilateral leg extension 75x15
1set standing leg curl 60x10
2sets standing calf raises 500x15 600x10

5min bike 42cal
10min treadmill 140cal

so-so workout 6/10

diet is good