[quote]IronDude17 wrote:
Hey guys,
This is my schedule for the 2nd phase of HSS-100 and I was wondering if anyone would be able to look it over. I am switching my superset and special exercises but for some, I just dont know enough exercises to switch them with. Would anybody who has done this program be able to give some guidance? Also, how bad would it be to keep some of them the same if I feel like further improvements could be made on the same exercise? I am also thinking of keeping my trap, calf, and shoulder exercises the same . . . or should they be switched too? I’m keeping most of my heavy exercises the same. Thanks for all your help!
Biceps
Compound: (before: Close-grip (elbows out barbell concentration curl)
Isolation: 2/1 curl (before: Wide Grip (elbows-In Preacher Curl)
Special: Drag Curl (before: Zottman Curl)
Triceps
Compound: (before: Tricep Dip)
Isolation: Rotating tricep extension (before: Decline Dumbbell Triceps Extension)
Special: (before: Tate presses)
Quads
Compound: Leg press
Isolation:
Special: Sissy Squat (before: Isometric Bulgarian Squat)
Chest
Compound: (before: DB Incline)
Isolation: (before: Cable Fly)
Special: Multi-Angle Dumbbell Press (before: Eccentric portion flies/concentric portion DB press)
Hamstrings
Compound: (before: Good Mornings)
Isolation: (before: Machine Leg Curl)
Special: (before: Loaded Back Extension)
Back
Heavy: Pull-ups (before: Bent-over rows)
Compound: (before: Rope lat pulldown)
Isolation: Pullover machine (before: straight-arms pulldown)
Special: One-arm dumbbell row (before: Cable lat pulldown)
[/quote]
Suggestions in CAPS NOTE: It’s kinda hard to suggest things when you lefdt out what your 100 rep set exercise is. You may be already using sme of these but seriously bro, it’s NOT rocket science. Even little things like changing a grip or stance is acceptable. Just don’ expect to beat last time’s weight.
Biceps
Compound: REGULAR STANDING BARBELL CURLS (before: Close-grip (elbows out barbell concentration curl)
Isolation: 2/1 curl (before: Wide Grip (elbows-In Preacher Curl)
Special: Drag Curl (before: Zottman Curl)
Triceps
Compound: CLOSE-GRIP BENCH PRESS (before: Tricep Dip)
Isolation: Rotating tricep extension (before: Decline Dumbbell Triceps Extension)
Special: REVERSE-GRIP BENCH PRESS OF ANY ANGLE(before: Tate presses)
Quads
Compound: Leg press
Isolation: SISSY HACK SQUAT, LEG EXTENSIONS
Special: Sissy Squat (before: Isometric Bulgarian Squat)
Chest
Compound: BODYBUILDING STYLE BENCH PRESS, DB FLAT, DB DECLINE, MACHINE PRESS (before: DB Incline)
Isolation: GIRONDA DIPS, DB FLIES OF ALL INCLINES (before: Cable Fly)
Special: Multi-Angle Dumbbell Press (before: Eccentric portion flies/concentric portion DB press)
Hamstrings
Compound: ROMANIAN DEADLIFTS, STIFF-LEG DEADLIFTS, GLUTE-HAM RAISES, POWER LEG CURL (before: Good Mornings)
Isolation: STANDING LEG CURL, SEATED LEG CURL (before: Machine Leg Curl)
Special: GIRONDA LEG CURL, GLUTE-HAM RAISES, PULL-THROUGHS (before: Loaded Back Extension)
Back
Heavy: Pull-ups (before: Bent-over rows)
Compound: DORIAN ROWS, PENDLAY ROWS, RACK DEADLIFTS (before: Rope lat pulldown)
Isolation: Pullover machine (before: straight-arms pulldown)
Special: One-arm dumbbell row (before: Cable lat pulldown)