FT Questions....

[Scott Stevenson]

Hi guys, I'm new here and I know this question has been asked many many times before but I am still confused as to set out my program.

I am starting on basic tier 1 so first day is lower load upper pump.. I was going to select these exercises for my "A" group as its my first week.

Load:

Squat (Thigh)
Close stance leg press or leg press (Quads)
BB RDL's (Hams)

Just a side note, as your main question has been answered:

This is going to be a tough sequence of exercises to do, practically speaking, unless you plan to use a selectorized leg press (stack and pin) and your gym maybe has a couple of those (in case someone jumps in on you).

You could stick in the rack and do this:

BB Back squat.
BB HACK Squat (bar behind the back) - You might need to learn how to do these first, in which case I'd do them before back squats.
BB RDL (or simply do DB ham curls, which would save your back a bit.)

This will keep you in one area. Remember to start your rest interval jus when you start actually recovering / resting. So, for instance, after the back squats you'd strip down the bar, position it for BB hack squat and THEN start timing the rest interval.

-S