Originally Posted by Andrew.cook

I read it a few times and never saw the "its for mass" thing. Sheesh.
I'm getting old.

2 days a week isn't bad, honestly. Still, I would say that there is a finite amount of work what you can do in two days. So while you may be able to do around an hour three days a week, I wouldn't assume that around an hour and a half would necessarily be equal or better. You will probably need to stick with a more basic routine. Nothing wrong with basics, they are the meat and potato of any program... or should be.

So I would suggest a plan like this:
For each day, I would pick a lift that you really want to improve. Something that you will work on for the purpose of strength and monitoring progress. IE, the squat. So on day one of every week you will squat with the sole goal in mind of getting stronger. I'm not going to cover programming here. There are lots of ways to skin that cat, and you will need to pick something that appeals to you (20 rep, 5x5, 3x8, 5x3, etc). Regardless, the goal is to add weight to the bar. On your day two you would have a lift that was equally important to you that you would focus on.

So let's say that you pick a primary lift that hits the legs (squat) and chest (flat bench). You would likely want to make your second lift something that will hit one of the other two large muscle groups (shoudlers or back) or maybe something that supports the first lift. Either way you go, I would make a short list of exercises for this second muscle group. 2-3 lifts that you will rotate through week to week. So let's just say you pick back exercises (DB rows, BB rows and pullups), and shoulders (military press, hand stands for time, and face pulls). Keep these in a higher rep range (8-20) and make attempts to set a PR in this rep range every time out. It won't always happen, but that should be the goal. Then on your third and fourth lift, think hard about what it is that you have not already planned to cover for the week, but that you would like to hit. Maybe calves, neck, forearms, curls, triceps, abs, etc... you get the picture. Smaller muscle groups. Rotate these exercises as your mood changes. They are all supporting in nature, so it won't matter much what you do, they will all support function in the larger lifts.

So from there you really only need to decide what rep ranges to use, how you will make progress, what happens when you stop making progress ( do you deload, do you switch exercises to focus on, do you keep working until you break past your barrier?) and pick your poison where exercises are concerned.

I would say that more than 3-4 exercises in a day seems to be overkill. I would also look at no more than 3-5 sets for your second exercise, and no more than 1-2 sets for your third and forth. This will ensure that you give all you have to give in a limited number of tries. The idea that you should just keep pounding away is counter productive. Do what you came to do then get the freak out of dodge.

Write everything you do in a log book. It is simply the most important tool you can use to prove that what you did worked. It is the justification that supports the means helping you attain your end. Memory and "thinking" won't cut it for most people. Write it down and KNOW that it works or that something needs to change.