dingosteve

As title says my routine is taking 1.5 hours to complete, ideally id like it down to 1 hour max but i jus cana get it done any faster. Am i doing to much volume? i mean i get decent gains from it to be honest but the time is an issue with having a small child and family time is very important. SO if you guys can see anyway of cutting to basics that will still yield gains for me id appreciate it

mon- chest,bicep
tues- legs.forarms
wed- rest
thurs- back,rear delt
fri,shoulders,tricep
sat/sun- rest

All exercises are 3 workin sets 8 -12 reps , unless stated

MONDAY
Chest
Flyes
D.bell Incline
Incline bench
Decline bench
Flat bench

Bicep
EZ Curl
EZ curl Preacher
Dumbell Hammer curl

TUESDAY
Legs
Squats
Quad extensions
Hamstring curls
Calve raises
Lunges

Forearms
Front Curl
Forearm Curl
Reverse Curl

THURSDAY
Back
Deadlifts
Bent Over Rows
Dumbell Rows
Pull Ups
Hyper extensions

FRIDAY
Shoulders
Military Press
lateral Raise with barbell
Bent over raises
Shrugs

Triceps
SkullCrushers
Closegrip
weighted dips
Kickbacks

ChrisH

have u tried a 3 day split mate?

Mon: Pull day (back, biceps)

Wed: Push day (chest, shoulders, triceps)

Fri: Legs/abs



takes me about 45-60 mins per workout

dingosteve

i think my problem is the amount of exercises i employ, i enjoy training and get a bit stroppy if im not training but like i said time is becoming an issue

ChrisH

aryt so u got no problems with training 4 times a week?

its the exercises u wanna cut down on?

dingosteve

yea mate, most people i knwo only take 45-60 mins in gym yet for some reason im taking a lifetime in comparison, i went into a 5 day week and got each workout to 45 mins but to be honest i was knackered at end of week without any recovery so thats kinda outteh window

mrbez

This is my split mate:

Mon - Chest, Abs at end

Tues - Quads & Bi's, Calves at end

Thurs - Hams, Shoulders, Calves at end

Fri - Back & Triceps, Abs at end

I get in an out within an hour and I train with a partner.

You are probably doing too many exercises and/or taking too much rest time inbetween sets.

Post up an example of one of your days.

Bulkamania

Too many exercises IMO mate.

For chest I'd do....

Flat bench press
Dumbell press
Dumbell fly's

Do that one week then perhaps switch the flat to decline every other week, then incline etc.

Another idea and to save time is do something like this....

Dumbell fly's - 1 x 10 (pre exhaust, with no rest at all....)
Flat bench press - 1 x 6 (or failure. Then have 1-1.5 mins rest....)
Dumbell press - 1 x 10

You could get that done in under 5 minutes.

Alternatively if you want to mix things up you could throw in some drop sets every month or so. Intensity is key, don't always need so much volume and sets IMO.

Just a suggestion, hope it helps

dingosteve

my rest times are no more than 30-45 secs i got a clock on wall so i can see how long im resting for, if anyone can rehash my workout , il like to keep it at 3 sets 8-12 reps and keep my squats, deads, bench as my basics

Lois_Lane

1 compound and 1 isolation exercise per body part job done.

mrbez

Sorry, didn't see your routine in the original post.

Here is my chest day:

Chest Press - Warmup - 4 Sets
Incline DB Press - 4 Sets
Flat DB Flies - 4 Sets
Cable Cross Overs - 4 Sets

And thats pretty much it.

Then onto 10 minutes of weighted ab movements.

I feel my chest the next day from just that.

Dig