I hate to say this - but while all of those you have are great workouts - none are similar to S&H. If you could at all afford it, I would highly recommend just getting S&H - it is unique and a terrific weight workout. Or you could try cobbling together your own "slow and heavy" workout if you want to try to design an alternative. Use heavy weights, try to hit the same muscle groups as S&H in a 3-day split, and use counts like 4-4, 6-2, and 2-6.
Maybe someone else will have some other ideas ...
HTH
~ Ann ~
Aim for nothing and you'll hit it everytime --- anonymous
