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I used to lift at lunch and had only an hour to get there, change, lift, shower and get back. I got my workout done in about 40 mins.

Now, I don't have the time constraint and have expanded my lifts some. What do you think?

Day 1:
Bench 4x6
JS Row 4x6
Standing press 2x8
Pull downs 2x8
Dips 2x8
Hammer curls or BB curl ss with calves 2x8
Abs 2x10

Day 2:
Squat 4x6
SLDL 4x6
Lunge 2x8
Saxon side bends 2x10
DB Shrug 2x10

Day 3:
Chins 4x6
Incline bench 4x6
1 arm row 2x8
DB bench 2x8
Tricep press or CGBP 2x8 ss with calves
abs 2x10

Day 4:
DL or rack pull 6x3
Good Mornings 4x6
Leg extension 2x8
hyper extensions 2x8
BB Shrug 2x10
Saxon side bends 2x10

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What are your goals?

^^^ dido

Strength. And I prefer 4x6 over 5x5.

Have you seen the Strength vs Hypertrophy article? It has some information about maximal work. Maybe you could incorporate some doubles/singles in your workout.

To be honest I don't see alot of strength training in here. 6x3 is the closest you're getting (which isn't a whole lot of intensity) and 4x6 is sort of a strength/volume range.

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Decent exercise selections per day IMO. I think you'd be better served doing some heavy triples for your first exercise of each day, then gradually increasing your reps per exercise all the way down until you get to things like arms, ect which generally do best with a higher range.

Ex.

Day 3:
Chins 8-10 x 3 (short TIMED rests)
Incline bench 4x6
1 arm row 3 x 8
DB bench 2 x 10
Tricep press or CGBP 2 x 12-15 ss with calves
abs 2x10

For bigger compound exercises like squats and deadlifts, I'd limit that to 3-5 x 3-5

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i prefer to do more overhead work versus bench work.

[QUOTE=Kane;54219]Have you seen the Strength vs Hypertrophy article?QUOTE]

Where is that article, I did a search and I couldn't find it. Thanks.

Riley

http://www.bodybuilding.net/training...light=strength

I think you have a pretty good selection set up that should serve fairly well. 0311's suggestion about starting off with some heavy triples and working from there is IMO right on the money and can help out a lot. Kane posted up the article and it is definitely a good read. Enjoy.

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Bench: 415 (1x1)
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A2G Squat: 425 (1x1)

Cardio sucks
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