Input on new program

I

iGBH

0
Hi guys and girls.

I've been lurking around here for a while now and have read and learnt a fair bit.

About 9 months ago I bought a home gym set up and have been using this generally 3 days a week. I feel i've almost plateaued with my current program and it is time to try something different. I'm not looking to be overly bulky, just well toned with good muscle definition. I'm 183cm tall and around 77kgs but would like to loose a little more body fat to enhance my 6 pack. In the past I've placed more emphasis on upper body than lower.

I've recently read up on HST (Hypertrophy specific training) and thought it sounded like a good method of training. I'm at the stage now of just designing my program and finding out my RM's.

The program I've devised includes the following exercises (taken from ) :

- Lat pulldown
- Incline dumbbell curls
- Leg Presses
- Barbell lunge
- Incline dumbbell flys
- Decline dumbell benchpress
- Abdominal Tuck Crunches
- Exercise Ball Ab pull-ins

Given there seems to be some pretty knowledgable people here, I figure it would be useful to get some feedback on this routine before i get stuck into it.

Thanks.
 
You need the following:
Quad Dominant: squats, lunges, stepups
Posterior Chain: deadlift, clean
Chest: Bench Press
Back: Bent Row, Pullup
Shoulders: Military press
Choose heavy, compound exercises. Use various variations: barbell, dumbell, seated, standing, flat, incline, etc. for variety.
Do each of these set and rep schemes for a few weeks: 2 sets of 12, 3 sets of 10, 3 sets of 8, 4 sets of 6, 5 sets of 5

You may want to add these if you have the energy for them (but these muscles get worked adequately with the above and are not necessary):
Triceps: Extensions
Biceps: Curls
Abs: Leg Raises, Situps/Crunches
2 sets of 8-12 reps.
 
Thanks for the reply.

I'm pretty hesitant to start doing squats at the moment because my back is not 100%. And as I am doing this all from home I'm concerned that my form will not be as good as it should be only leading to more problems.

I also don't really have anywhere to do pullups around here atm.

Is your recommendation regarding sets and reps based on HST or just what you have done in the past? As mentioned in my first post, I'd like to try HST so would prefer to stick with the standard 1x15 x 2 weeks, 1/2x10 x 2 weeks and 3x5 x 2 weeks.
 
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