Hey guys! What's up? First, let me give you some background. I am 18 years old. I am a high school senior. I am about 5'10 and weigh about 165. I have no idea about body fat. Anyway, last July I weight about 179 with 22% body fat. As you can see, I have definitely lost weight but I have also gotten bigger muscle wise.
Anyway, due to commitments with school, a job, family, and a girlfriend, I am only able to lift three days a week: Monday, Wednesday, and Friday. Do to this fact, I do not do a muscle group split. Instead, I do the same workout routine on each of those three days. My workout routine is as follows:
DB Bicep Curl
Bent DB Row
Now I have a few questions:
1) Since I am doing a full-body routine, a lot of people have suggested doing HST. I have heard that it is a very good routine for putting on muscle size. Is this true?
2) For HST I have come up with the following routine:
Lat Pull Downs
BB Bent Rows
How would this routine be for HST? Any exercises I should add, subract, or change? Is the order okay?
3) I am having trouble with a few exercises. With dips, I am having trouble getting 10-15 with just my body weight. How would I use this in HST if I cannot go any lower than my BW? Also, with Leg Curls, with the machine I would be using, it hurts my knees and I have trouble doing them. Are there any substitute exercise for that?
4)For HST, I have been advised to do 1 set for the 15 reps, 2 set for the 10 reps, and 3 sets for the 5 reps? Is this right or is there a better way?
I wouldn't do tricep pushdowns before shoulder presses. It would hurt my pressing ability to have tired triceps.
This is straight outta the first Nautilus Bulletin:
It's pretty old, but you'll notice that exercises for the arms kind of alternate between using triceps and biceps (which I think helps a lot).
1. 2 sets of 10 repetitionsfull squats :06 (minutes)
2. 3 sets of 20 " one-legged calf raises :06
3. 2 sets of 10 " barbell standing presses :06
4. 2 sets of 10 " behind-neck chins :06
5. 2 sets of 10 " bench presses :06
6. 2 sets of 10 " regular-grip chins :06
7. 2 sets of 10 " parallel dips :06
8. 2 sets of 10 " barbell curls :08
9. 2 sets of 12 " pulley triceps-curls :06
10. 2 sets of 15 " wrist curls :02
11. 1 set of 10 " regular-grip chins :03
12. 1 set of 10 " parallel dips :03
13. 2 sets of 15 " stiff-legged deadlifts :06
14. 2 sets of 10 " dumbbell side raises :06