If you really want to beat the shit out of yourselves on a saterday afternoon, here is what I do. (note, this is not for building muscle, this is a glycogen depleation workout in accordance with the ckd diet) you cant build any significant amount of muscle in a days time.

first excercises dont matter, but they should be isolations, simply pick two per body part and one as a transition. superset the first two, then hit the third by itself. example

chest tri:
incline fly, low cable single arm cross (3 sets to 20)
dips (3 sets to failure)
rope push downs, skull crushers (3 sets to 20)

then do the same set up for legs and shoulders, then for back and bis

then i hit the tredmil for 20 min, puke in the parking lot, then start my carb up ...

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.