2nd cycle.

[skillz]

I'm about to start a 2nd cycle of HST, on the first cycle I didn't quite finish it because I had to go overseas but i was up to the last week of the 5s.
The previous cycle consisted of
Legs - Squats 1 set, Leg Press 2 sets
Chest - Incline Press 1 set, Dips 2 sets
Back - Pullups 2 sets, Rows 2 sets.
Traps - shrugs 1 set
Shoulders - D/B press 1 set, Lat raise 1 set, rear delt 1 set
Bis - Hammer curl alt with EZ curl 1 set
Tris- tricep pushdown 1 set
calf - calf raise 1 set.
I found this workout too long and tiring so i've decided to cut down on a few things.
The 2nd cycle will have
Squats 2sets?
Dips 2 sets
Rows 2 sets
Pulldown/up 2 sets
Shrugs 2 sets
Military Press 2 sets
Hammer Curls 2 sets
Pushdown 2 sets
Calf raise 2 sets.
I'm not too sure with which exercises and how many sets to do. Can someone please help me out? My main goal is to gain mass obviously,
lastly. I've only worked out maybe 5~ times between 20/dec/05 and 22/Jan/06. Should I have another 12 day~ rest?

 

[style]

Blade recommends you do the maximum volume you can get away with (Read the HST faq)

Increase volume when
- your not sore
- your not growing

maintain
- your always slightly sore
- your tired enought to sleep well

decrease volume when
- your too sore
- your not growing
- you feel wiped out

You should SD before starting as your gains will be better.

I would stick with

Workout A

incline press
wide rows
squats
narrow pullups
standing shoulder press


Workout B
leg press
narrow rows
dips
straight legged deadlifts
wide pull ups

Personally, I would cut the iso's, if you have to do them;

tri's=skullcrushers instead of cable pull down

Read the e book 'Pimp my HST'

 

[faz]

Squats 2sets?
Dips 2 sets
Rows 2 sets
Pulldown/up 2 sets
Shrugs 2 sets
Military Press 2 sets
calf raises 2 sets
i would stick with these dont worry about isos do 3 sets when you get to the 5s