Full body HST routine

Hypertrophy-Specific Training™, or simply HST™, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy. These principles were first discovered in the laboratory, and then organized into a method of training that would produce predictable and repeatable hypertrophic effects.

Great routine for training for size, info here: HST

My routine was second to last day of tens doing two sets of each
(Pretty much same routine Mon, Wed, Fri ... 'cept I alternate the Squats and SLDLs with Deadlifts and Leg Presses

Squats
Stiff Legged Deadlifts
Standing Sm. Machine Calf Raises
Shrugs
Slight Incline Dumbell Bench Presses
supersetted with Wide Grip Pulldowns
Weighted Dips
Seated Dumbell Military Presses
supersetted with Seated Rows
Standing Dumbell Flyes
supersetted with Pec Deck
Tri-set of
Standing Dumbell Curls
Seated Tricep Overhead Extensions
V-Grip Tricep Pushdowns
45lb plate lifts for grip/forearm
Lower Pulley Behind Back Wristcurls
Cablecrunches

That was at 5:00am and then off to work digging trenches in very hard clay with a pickaxe (to treat for termites), which is a great arm workout in itself, hehe