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.
flat press 3x12
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.
DB or BB Bench
BB or DB Rows
Grip or Ab Exercise
BB or DB OHP
Deads or Powercleans
Wide Grip Chins / PulldownsGrip
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.
Bench press or weighted dips 2x8
Bent over rows 2x8
BB Curls 2x8 (added these for a little isolation)
Overhead press 2x8
Deadlifts or straight leg deadlifts 1x15
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