Richard

My routine is currently HST. The following is done 3 times per 7 day week.

Legs
Squats x 2 sets of 20 with 20kg on Bar
Leg Press x 2 sets of 20 with 50kg

Abs
Leg Lift x 2 sets of 12
Abs Rotation x 2 sets of 10 (each side) with 50kg

Lats
Dual Link Pulldown x 2 sets of 12 with 80kg
Pulldown (Cable) x 1 sets of 12 with 55kg

Chest
Flat bench dumbell Press x 2 sets of 12 with 22.5kg Dumbells
Incline bench dumbell Press x 2 sets of 10 with 20kg Dumbells

Back
Seated Row (Machine) x 2 sets of 10 with 50kg
Bent Over Row x 1 sets of 12 with 35kg

Shoulders
Barbell Upright Row x 2 sets of 10 with 35kg Bar
Shoulder Press x 2 sets of 10 with 15kg Dumbells

Traps
Dumbell Shrug x 2 sets of 15 using 25kg Plates

Biceps
Incline Bicep Curl x 2 sets of 10 with 12.5kg Dumbells
Standing Barbell Curl x 1 sets of 12 with a 30kg Bar

This takes 1 hour to complete.
Sorry for the poor layout, the info is off my Excel spreadsheet. I have dropped the weights from what im capable of so that i can concentrate on the form and speed plus the extra reps.
Seems to be working well so far.

As for my diet, im basicaly eating as much as i can focusing on Calories and Fat as it usualy seems to work well with HST routines rather then just focusing on protein. What i really need is something i can snack on while at the desk at work.

I will probably do this for 12 weeks in total before switiching back to a Split-rotuine.