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03-03-2007, 07:28 AM
| #1 (permalink) |
| Rank: Member Experience: 2-3 Years  Join Date: Mar 2007 Location: FL
Posts: 60
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Gender:  |  Workout Schedule?? Hey, a few days ago my friend gave me this workout schedule and asked me if i wanted to do it with him. He said it was like a HST workout. Im also on the football team and they do team workouts on the days that it says (football) so he said he tried to fit in everything else around those. What do u think about it anything i should tell him to change, or suggestions? Would this help me gain lots of muscle mass over the next month or so? Im not good with finding out a good workout schedule that i can do to increase my strength, please help,thanks. Monday Chest (Heavy) Barbell & Dumbell Bench-Flat,Incline,Decline Push-ups-Regular,Military,One Arm,Plyo Box/Ball Dumbell Chest Fly-Flat,Incline,Decline Triceps-Close Grip Bench,Dumbell Tri Extention,Skull Crushers,Overhead Raises Sets-8,8,6,6 or Fail Tuesday (Football) Legs/Abs Legs- Squats,Leg Extentions,Leg Curls,Leg Press,Cleans,Deadlift Calfs- Seated Calf Raises Run (optional)- 1 to 2 Miles,Sprints(20,40,60 yrds) Abs- Crunches,Reverse Crunch,Hanging Knee Raise,Leg Superman, Bridges Sets-10,8,6,6 or 4 Wednesday Back/Arms Biceps- Preacher,Seated Isolation,Hammer,Seated Incline,Pull-ups(Mid&Wide Grip) Back- Barbell/Dumbell Rows,Barbell/Dumbell Shrugs,Seated Military Press,Chins,Chin-Ups,Standing Barbell Military Press(Behind Neck) Forearms- Barbell/Dumbell Curl Sets-10,8,8,6 Thursday (Football) Chest (Light) Barbell & Dumbell Bench-Flat Dumbell Chest Fly-Flat Dips- Regular/Weighted Triceps- Tri Pressdown,Overhead Raises Sets-10,8,8,8 or 6 Friday Legs/Abs Legs- Reg./Front Squats,Lunges,Long Distance Jumps,Hight Skips,March(skip)In-place,First Step Explosion,Side-to-side Cone Drill,Jump Rope Calfs- Standing Calf Raises Abs- Crunches,Reverse Crunch,Hanging Knee Raise,Leg Superman, Bridges Run (optional)- 1 to 2 Miles,Sprints(20,40 or 60 yrds) Sets-8,8,6,4 Saturday Back/Arms Biceps-Preacher,Seated Isolation,Hammer,Seated Incline,Pull-ups(Mid&Wide Grip) Back- Barbell/Dumbell Rows,Barbell/Dumbell Shrugs,Seated Military Press,Chins,Chin-Ups,Standing Barbell Military Press(Behind Neck) Forearms- Barbell/Dumbell Curl Sets-10,8,6,6 or 4 Sunday Nothing Last edited by Mahargg7715; 03-03-2007 at 08:07 AM. |
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03-03-2007, 08:39 AM
| #3 (permalink) |
| Rank: Middleweight Experience: 5-7 Years  Join Date: Apr 2005 Location: 7th layer.. or DC.
Posts: 2,161
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Gender: |  I don't see how this is anything like HST since this workout you are working 6 days a week, and HST you workout 3. No, I don't think this will give you the mass you are looking for, especially with only one day of rest. If you want to do something close to HST, why not do HST? You do the workout from your friend, on top of Football training, you are going to hurt yourself. Markdk86 is right, the volume is way too much and especially with football. |
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03-03-2007, 09:30 AM
| #7 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,022
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Gender:  | A three day split is in no way, shape, or form close to hst. I don't see how your friend would think doing a three way split remotely resembles a full body workout?  |
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03-03-2007, 11:50 AM
| #10 (permalink) | |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA
Posts: 4,022
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Gender: | Quote:
Look through the Rippetoe programming thread as well as the DFT sticky at the top of the training forum. | |
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