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Workout Schedule??



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  #1  
Old 03-03-2007, 07:28 AM
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Mahargg7715 Mahargg7715 is offline
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Arrow 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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  #2  
Old 03-03-2007, 08:32 AM
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Too much volume, especially for football.
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  #3  
Old 03-03-2007, 08:39 AM
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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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Old 03-03-2007, 08:39 AM
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What do u mean by volume, to big of a workout?
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Old 03-03-2007, 08:50 AM
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do 5x5. everyone should do 5x5. im a 5x5'er.
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Old 03-03-2007, 09:20 AM
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Quote:
Originally Posted by Sentinel View Post
do 5x5. everyone should do 5x5. im a 5x5'er.
My name is Mark, and I approve of this message.
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Old 03-03-2007, 09:30 AM
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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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Old 03-03-2007, 10:38 AM
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Quote:
Originally Posted by markdk86
My name is Mark, and I approve of this message.
LOL
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Old 03-03-2007, 11:46 AM
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Mahargg7715 Mahargg7715 is offline
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So i should 5x5 these workouts for best results
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Old 03-03-2007, 11:50 AM
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Quote:
Originally Posted by Mahargg7715 View Post
So i should 5x5 these workouts for best results
I definately wouldn't apply the 5x5 to what you detailed above, that's for sure!

Look through the Rippetoe programming thread as well as the DFT sticky at the top of the training forum.
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