Dvst8or

Basically say you can rep 200 pounds 10 times.

200lbs = day 6 workout

It's up to you how much you want to increment each workout. In this case, I'd go 10 pounds.

190lbs - day 5
180lbs - day 4
170lbs - day 3
160lbs - day 2
150lbs - day 1

You can do as many sets as you'd like, I often do 2 sets for the first 3 workouts, and as it gets harder, I may only do 1 set. The key is not to fail. Except on day 6, if you want to.

Cycle 1 - 2 sets, 15 reps

Day 1
(all barbell / ezbar)
Bentover Row overhand grip
Military press
Incline bench
Machine flyes
Pullups 3x10
Deadlift
Overhead tricep extensions
Bicep curls

Day 2
Squats
Machine leg curls
Leg Extensions
Standing calf raise 10 set, 10 reps
Seated calf raise

Cycle 2 - 2 sets, 10 reps

Day 1
(all machine / smith)
Seated rows
Hammer strength military press
Hammer strength incline press
Machine flyes
Pulldowns
Free weight barbell deadlift
Cable tricep pushdowns
Cable bicep curls

Day 2
Squats
Seated leg press
Machine leg curls
Leg extensions
Standing calf raises 10 set, 10 reps
Seated calf raises

Cycle 3 - 2 sets, 6 reps

Day 1
(all dumbell)
Bentover row
Military press
Incline bench
Flyes
Weighted Pullups 3x10
Barbell Deadlift
Overhead tricep extension
Bicep curl

Day 2
Squats
Front squats
Machine leg curls
Leg extensions
Standing calf raise 10x10
Seated calf raise


So what do you think?

Brian

TheRock

How long is each "cycle"?

If I'm understanding you correctly, your routine looks a lot like HST.

__________________

Dvst8or

Really!? It was recommended to me by a friend who is pretty big, so it seems to work for him.

Each cycle = 6 workout days or about 4 weeks (like in the example at the beginning). Its a two day split and I workout on Mon, Wed, Fri. So one week I am hitting upper body twice, the next week I am hitting lower body twice.

Brian

Dvst8or

Wow, only one reply huh?

So either its not that great or HST isn't exactly a favorite around here?

Peaked_18

I never really looked into HST at all, I actually could care less about it.

I honestly think you take out the whole smith, barbell, and dumbbell cycles and keep it steady throughout one workout session. You could do a main barbell movement, maybe two dumbbell accessory lifts, and possibly one machine exercise. Also, exercise selection could improve. I noticed you had leg curls and leg extensions, there are plenty of different variations of those out there. Split squats, lunges, and step-ups for the leg extensions and RDL, Dimel deads, SLDL, sumo deads, reverse hyper, and glute-ham raise.