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Total i focussed my attention on cardio an abs

CARDIO
20 minutes Cross Trainer = 250 kcals
10 minutes Stationary Cycle = 75 kcals
TOTAL = 325 kcals

ABDOMINALS
Cable Side Bends 22.5 x 25 for 4 Sets
Pulley Side Bends (High Pulley) 12.5 x 30 for 3 Sets
Decline Sit-Ups 3 Sets of 15 Reps
Hanging Leg Raises 8 x 15 for 3 Sets

damn... my abs were groaning the next day

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31st December, 2005

This is what i was supposed to do:

No .of Compound Exercises = 4
No. of Isolation Exercises = 4-6
Total no. of Exercises = 8-10
Sets per Exercise = 3
Reps per Set = 10
Rest = 45-60 Seconds

BARBELL BACK SQUATS 3x10
1.) 50x10
2.) 60x10
3.) 70x10

DECLINE BARBELL BENCH PRESS 3x10
1.) 50x10
2.) 50x10
3.) 50x10

"V" BAR PULL DOWN 3x10
1.) 60x10
2.) 65x10
3.) 70x10

BARBELL MILITARY PRESS 3x10
1.) 25x10
2.) 30x15
3.) 30x10

SEATED ALTERNATE ARM DUMBBELL CURLS 3x10
1.) 12x10
2.) 12x10
3.) 12x10

DUMBBELL ALTERNATE ARM PREACHER CURLS (all the way down) 3x10
1.) 10x10
2.) 12x10
3.) 14x10

PULLEY PRESS DOWN 3x10
1.) 22.5x10
2.) 25x10
3.) 30x10

today's workout was rocking......!!!!!!!! i really enjoyed the pump..

How long does one of these workouts usually take? Seems like it would be really long.

i'm glad you asked that question actually, coz i forgot to mention it in my schedule.

the prescribed rest in between two exercises is 0 seconds and the prescribed rest between two supersets is 120 seconds.

now, what i do is: i dont hold a stop watch in front of me. in fact, i never take a 120 sec break... most of my breaks are 90 secs max... except when i'm deadlifts and reverse lunges... then i take 150 seconds...

but, your asking me how long an entire workout takes, so i'll get to the point: so far my chest & back workout has taken me 1 hr 10 minutes, and my leg workout has taken me 1 hr 15 minutes.

i expect me arms workout to be done in 1 hour and my shoulder workout to be 1 hour...

if you have any doubts / queries / things that need to be clarified, feel free to post here, and i hope i've answered your question