30-45 Minutes of Intensity!!!!!!!= (Hell)

[SANDMAN5150]

GENTLEMAN,
I WORK IN THE LOGISTICAL INDUSTRY AND I AM EXPOSED TO 12-14 HR DAYS,

My day starts at 4:00 am I stretch and go to the Gym the gym that I go to opens up at 5:30 but since I am the only that is at the door they let me in at 5:15.

I have implemented the 1-bodypart a day program

Question is can I get a good wokout between 30-45 minutes???.

Lately to get the most ot of my workouts I have kept it pretty basic and the approach has been heavy training with proper form I canot afford to be injured!!!




(Sunday) Off


Chest: (Monday)

BBell Incline 2 warmup / 2 working sets

flyes 3 set

weighted dips 3 set


=======================

Back (Tuesday)

warm up pull-ups 2 sets 10-12

bent rows 3 working sets 8, 10-12

Deads 4 sets 6-8

Shrugs 4 sets 6-8

========================

Shoulders (Wednesday)


Pushpress 1 warmup 2 working sets 4-6

alternate standing dbell press 3 working sets

bent raise 3 sets

1 all out set of close grip bbell press 4-6 reps
1 set overhead tri ext.

==========================

off (Thursday)

=============================

Biceps (Friday)


Warmup with concentration curl 1 set 12-15 reps

Standing Barbell curls (W. Oly Bar) 3 working sets 8-10

Alternate dbell curls standing 3 sets 8-10,12

descending barbell curls 2 sets

machine curls super slow........... 2 sets

=================================


Leg (Saturday)

warmup with lunges

front squat 2 sets 10-12, 8-6

squat 3 sets 4-6,8,10-12

leg press 3 sets 10-12

leg curls 3 sets 8-10,12

standing calves 5 sets 15-20

 

[SANDMAN5150]

Let me guess

Wow!!!!!!!!!!!!!!!!!!!1


So I have finally done it Iahve created the perfect routine??

or maybe there isn't interest or words of wisdom to be passed along!!

 

[DrBones]

I think at a glance your routine looks pretty solid...

 

[SANDMAN5150]

DrBones,
Is 30-45 minutes enough??????????!!!!!!!!!!!!!!

 

[zackdarnell]

30-45 minutes is plenty. Anything over 60 minutes is too much, IMO.

 

[SANDMAN5150]

ZACKDARNELL

I have follwoed your threads and comments I have learned alots from yous!!!!!!!!!!!!


I commend you!

 

[zackdarnell]

ZACKDARNELL

I have follwoed your threads and comments I have learned alots from yous!!!!!!!!!!!!


I commend you!

wow, thank you, though I'm not nearly as knowledgeable as some people here.

 

[zackdarnell]

I think you are doing too much for biceps. i'd do 2 exercises and throw in 2 triceps exercises on that day.

 

[DrBones]

I noticed the huge volume on biceps too... didn't think it would be too bad....
I'd drop biceps to around 6 sets...
And I also agree that 30-45 minutes should be great

 

[SANDMAN5150]

ZACKDARNELL/ DRBONES

Actually my Triceps overpower biceps and they just look weird mass on the back of my arms and flat no-peak shape in front so I tend to work them really hard...