DFHT questions
I want to try DFHT. I basically took this routine from the sticky and some other websites, but I made a few changes. I want to post it and make sure its set up right and I also have some questions about it. Questions are in bold.
Here is the routine I have set up.
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Upper Body Workout One: (Monday)
1. Barbell Bench Press (4x10 with the same weight for each set)
2. Dumbbell Press incline (3x8-12 same weight)
3. Heavy barbell rows (5x5)
4. Shrugs (2 sets 8-12 reps)
5. Side Laterial Raises (2 sets 8-12 reps)
6. Tricep Extension pushdowns (3x10-12 same weight)
7. Barbel curls, EZ bar curls(5 sets total 8-12 reps)
Why is there more chest work than back work? Can I add more back work here?
Lower Body Workout One: (Tuesday)
7. Heavy Squats (5x5 working up each set to a 5rm)
8. Good mornings (3x5 same weight or work up to 5rm)
9. Hamstring Curls (2x10)
10. Leg Presses (3 sets of 10-12)
11. weighted situps (5x10 total)
12. Calves (5 sets of 12-20, same weight)
Wednsday Off
Upper Body - Workout Two (Thursday)
1. Flat Barbell Bench Press (5x5, same weight)
2. Military press 5x5
3. Dips (2-3 sets)
4. Pull Ups 5 x 10
5. Tricep Extension pushdowns (3x10-12 same weight)
6. DB curls, EZ bar curls(5 sets total 8-12 reps)
Again why is there more chest than back here?
Lower Body Workout Two: (Friday)
13. Lighter Squats (4x10 with the same weight)
14. Deadlifts (3x5 same weight, )
15. Leg Press (3x10 with same weight)
16. Weighted Hyperextensions (3x10-12)
17. weighted situps (5x10 total)
18. Calves (5 sets of 12-20, same weight)
What do I do for the deloading phase? How many exercises do I do and at what rep range?
How long should I rest in between sets on this routine?
How long do I load and deload?
Thanks for taking the time to answer my questions. If anybody has done DFHT and you have the routine set up differently please post.
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