T Nation

Need Help With Workout

ok, Im 17, ~160 lbs

Maxes:
bench 200x1
squat 200x1
dead 250x3

and have been training for about 6 months

well anyways, now that you’ve heard my life story I was wondering what I should do on the other days if I did this workout
http://www.T-Nation.com/readTopic.do?id=614400

my legs seem to be lagging behind a bit and I want to put an end to that once and for all.

my biceps are also lagging a bit behind but I think Ill work on that problem later.

If you have average recovery just add a back/bi day and a chest/shoulder/tri day each week so you are working out every othe day.

If you don’t have that great of recovery just add one upper body day a week. You are working your legs twice a week and since that is the focus of that routine you want plenty of recuperation for them.

Therefore cut some volume from your upper body but still work it hard with basics; rows, pullups, flat press, shoulder press, dips, and maybe a little direct arm work. Just try to get stronger. This is how you should be lifting for a few years anyway.

youve been doing this 6 months no time or need now to specialize work your whole body it will grow. Maybe look at CT’s HSS-100

phill

[quote]Phill wrote:
youve been doing this 6 months no time or need now to specialize work your whole body it will grow. Maybe look at CT’s HSS-100

phill[/quote]

I think you might be right, I looked into the HSS-100 program and it looks pretty good, probably a better choice.

so for the first week it’d be something like:

Monday (Quads):
5x6 Squats
3x10 Leg Extensions
3x8 Front Squats
3x10 Sissy Squats
1x100 BW squats
3x10 Weighted Situps
3x8 Weighted Leg Raises

Tuesday (Back/Traps):
5x6 Rows
3x10 Seated Rows
3x8 Pullups
3x10 Chest Supported Incline Shrugs
1x100 Assisted Pullups

Thursday (Hamstrings):
5x6 Deadlifts
3x10 Leg Curls
3x8 Good Mornings
3x10 One-Leg Back Extensions
1x100 Hyperextentions
3x10 Weighted Leg Raises
3x8 Weighted Situps

Friday (Chest/Shoulders):
5x6 Military Press
3x10 Flyes
3x8 Benchpress
3x10 Combopress
1x100 Pec Dec

Sunday (Arms):
5x6 Close Grip Benchpress
3x10 Hammer Curls
3x8 Preacher Curls
3x10 Rotating Tricep Extension
1x100 Bicep Curls
1x100 Dumbell Extension

[quote]`rawr wrote:
Phill wrote:
youve been doing this 6 months no time or need now to specialize work your whole body it will grow. Maybe look at CT’s HSS-100

phill

I think you might be right, I looked into the HSS-100 program and it looks pretty good, probably a better choice.

so for the first week it’d be something like:

Monday (Quads):
5x6 Squats
3x10 Leg Extensions
3x8 Front Squats
3x10 Sissy Squats
1x100 BW squats
3x10 Weighted Situps
3x8 Weighted Leg Raises

Tuesday (Back/Traps):
5x6 Rows
3x10 Seated Rows
3x8 Pullups
3x10 Chest Supported Incline Shrugs
1x100 Assisted Pullups

Thursday (Hamstrings):
5x6 Deadlifts
3x10 Leg Curls
3x8 Good Mornings
3x10 One-Leg Back Extensions
1x100 Hyperextentions
3x10 Weighted Leg Raises
3x8 Weighted Situps

Friday (Chest/Shoulders):
5x6 Military Press
3x10 Flyes
3x8 Benchpress
3x10 Combopress
1x100 Pec Dec

Sunday (Arms):
5x6 Close Grip Benchpress
3x10 Hammer Curls
3x8 Preacher Curls
3x10 Rotating Tricep Extension
1x100 Bicep Curls
1x100 Dumbell Extension[/quote]
Yhea looks pretty good. Id prob opt for just doing One ab exercise every day but the way you have it looks good as well

Phill