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Routine for 20mins..

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Jecko
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2011/03/25 00:35:52 (permalink)

Routine for 20mins..

Okay, so I tried not to be one of those guys who ask for a routine, so call this some advice on routines ;).
The past few weeks I have had more and more college work to get done, I work 3 nights a week so very little time to get any gym time. I have been trying to get in the gym after work but can sometimes find a lack of motivation. 
 
I have given Big-Al's Mass routine a go. Or should i say one i saw he posted.
o
hp 2x12 
row 3x15
flat press 3x12 
curls 1x10
squat 2x10 to 15
stiff leg dead 1x15
abs if you want.  

 
Now, this is okay, but it's alot more time consuming than I first thought. Changing weights etc, use a home gym so changing weights on dumbells etc etc. 
 
Then there was another routine, Frankie NY if i remember correctly.
Workout 1
Squats
DB or BB Bench
BB or DB Rows 
BicepsPress-Ups
Grip or Ab Exercise 

Workout 2
BB or DB OHP
Deads or Powercleans
Triceps
Wide Grip Chins / PulldownsGrip
Ab Exercise

 
Now, again great routine but just couldn't get into the swing of things with it. 
Now, i have 20minutes to 30minutes of gym time, purely because of time shortage, and after that i start to get bored. So i need to keep it simple. 
I think i will do a 2 day workout, but use it 3 days a week. That way if i miss a day i can do the workout the next day etc etc. Mon W1, Wed W2, If i miss fri, Sat W1 and so forth.
 
Day 1
Bench press or weighted dips 2x8
Squats 1x20
Bent over rows 2x8
BB Curls 2x8 (added these for a little isolation)
 
Day 2
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
Chins 2x8
Tricep Pushdowns 2x8
 
Now, that's what i'm thinking, compound all round, heavy weight, with the added isolation exercise just for a little fun at the end / finisher. Now, this will be done in a HIT kind of form. 
 
My question is, is there better than this? 2 days worked throughout 3 days. 20-30mins. 
If this is decent, are the rep ranges okay? And same question for the isolation moves. 
 
Cheers, any help appreciated. Sorry for long post :p 
#1

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    Rusev
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    Re:Routine for 20mins.. 2011/03/25 10:47:13 (permalink)
    that routine with limited time looks good to me mate

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #2
    iaink
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    Re:Routine for 20mins.. 2011/03/25 11:36:05 (permalink)
    I'd be very tempted to just do 1 lift per session (max2) and maybe have 3-4 session in the rotation;
     
    Sess1
    Squat
    Chins
     
    Sess2
    PC+OHP
     
    Sess3
    Deadlift
    Rows
     
    Sess4
    Bench press
    Lunges
     
    This way you get as much work as poss on a big lift then finish with a few sets of the 2nd lift. Or in the case of sess 2 just 20-30mins of PC and pressing.
     
    Anway thats what leapt out at me first.
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    Jecko
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    Re:Routine for 20mins.. 2011/03/25 12:04:56 (permalink)
    Thanks for your feedback @Rusev.
     
    And @iaink that sounds a plan, never really thought of that, so what rep range would you do in those sessions?
     
     
    Any other info?
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    iaink
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    Re:Routine for 20mins.. 2011/03/25 12:32:21 (permalink)
    Rep range.. whatever you think best to reach your goals. If it's muscle mass (given ist BB routine section) then I expect you'd want to user higher rep ranges. Ultimatly your just trying to get lots of work done in that short period.
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    Jecko
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    Re:Routine for 20mins.. 2011/03/25 12:37:37 (permalink)
    Yeah, Muscle Mass, will probably stick to 6-8 rep ranges though for most and may do higher sets for dead and squat. 
     
    Cheers again for the info mate! 
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    strikalite
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    Re:Routine for 20mins.. 2011/03/25 14:00:37 (permalink)
    I much prefer these shorter sessions with just two maybe three exercises...i feel i can recover quickly during sessions too...example - chest - bench 4x6, weighted dips4x8/6, db flyes 3x10/8.....30 mins done!
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    Jecko
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    Re:Routine for 20mins.. 2011/03/25 15:31:08 (permalink)
    I'm trying to keep it to more of a 2 day split though and running it 3 days. Or maybe even now looking into a upper / lower. 
     
    Having 2 different upper workouts, and 2 different lower, then running them Mon Tues, rest, Thurs Fri. 
     
    I know by doing chest, back, arms, shoulders and legs all on different days, it will reduce my time by probably half, but I don't think, as a natty trainer I will benefit as much as I would doing a FullBody or U/L. 
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    Jecko
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    Re:Routine for 20mins.. 2011/03/25 17:56:01 (permalink)
    Okay so for now I am sticking to the routine i posted in the first post. I will stick to this for as long as possible, and will only change when i hit plateau or my time expands.
     
    I was looking up upper/lower body though also, and this seems to be a quick routine, depending how many exercises you have in each i guess. But keeping it mainly compound i came up with this. Critique appreciated.
     
    Upper 1 
    Bench
    Row
    Chins or Curls
     
    Lower 1
    Squat
    SLDL
    Lunges
     
    Upper 2
    OHP
    CGBP
    Dips or Tricep Pushdowns
     
    Lower 2
    Deadlift
    Front Squat
    Hyperextensions
     
    Now, keeping the rep ranges mainly between 6-8 for main exercises. Dead and Squat will differ though. Dead 1x15 and Squat 1x20, then will change back. Isolation movements again, will be rep ranges 10-12. 
    Sets for all will be 3 isolations 2. 
     
    Mon U1
    Tue L1
    Wed Rest 
    Fri U2
    Sat L2
    Sun Rest 
     
    Would this routine hit what i need? Like i said, critique please. 
    #9
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