[Gavin Laird]

HST, DFHT, my own UHT....really any of the progression schemes / workouts in the stickies at the top of this section will suffice.

In terms of general advice a lot of what you are doing is duplicating movement patterns with no real benefit. For instance...

"Monday
Chest/ tri's ( Reps 12-6 for all)

Incline DB presses. 3 sets - HORIZONTAL PUSH
Incline BB presses 3 sets - HORIZONTAL PUSH
Flat DB press 3 sets - HORIZONTAL PUSH
Low incline DB flies 3 sets - SHOULDER WRECKER
Dips 3 sets (once you can do 20 reps CLEAN, add weight) - HORIZONTAL PUSH
Cable pushdowns 3 sets ELBOW EXTENSION
Skull crushers 3 sets (switch out with close grip bench every third workout) ELBOW EXTENSION SWITCHED OUT WITH ANOTHER HORIZONTAL PUSH

One or two horizontal pushing movements plus 1 elbow extension movement will suffice ie

Flat BB bench - whatever sets x reps you need to grow
Inc DB bench - "
skull crushers - "

And similar for all the other workouts. Eliminate movements that just replicate what you have already done. Cut out the excess and focus on becoming extremely strong in some basic lifts.

Also, you do less volume for the quads and hams than for chest and tri's...seems odd?

cheers,

G.