Need help developing a 60-min workout

[beer]

I don't know if anyone remembers, but I used to be an active powerlifter. Those workouts went over 2 hours and, factoring in the amount of damage they did to your body, took a whole lot more time.

Now that I live off campus, have a gf, actually difficult coursework, I can't allocate that time anymore. I need to develop a 60-minute high-intensity workout, which is a complete polar opposite from what I've ever done in my life before. ALL my prior workouts have been based upon each muscle group once a week, with a total of about 8 hours a week, with insane amounts of rest and extremely low reps. I need something that I can do in one hour, four days per week, with an optional 5th day.

Anyone able to help? Skoorbie?

EDIT: 60 minutes of pure strength training, I don't really need the cardio.

 

[Amused]

My workouts are 90 minutes, 4 days a week and include both strength and cardio training. Would that work for you?

 

[beer]

I really don't need the cardio all that much. I usually walk over 3 miles in a normal day around campus. I'd rather utilize my workout window for strength training, since I can pick up cardio anywhere, and not just on campus (which is where I have to lift at)

 

[Amused]

OK, here's my 40-60 minute, 4 day a week weight traing schedule:
(Warm up sets are not included. All sets are 8-10 reps until complete muscle failure, or until form starts to suffer unless otherwise noted)


Mon: Chest and tris

2 sets flat dumbell bench
2 sets inclune dumbell bench
2 sets flat barbell bench
2 sets incline barbell bench
2 sets machine flies
2 sets weighted dips
2 sets skull crushers
2 sets overhead triceps extentions

Tue: Back and bis

3 sets weighted wide grip pullups
2 sets close grip pull downs
2 sets dumbell low rows
2 sets cable rows
2 sets high rows
2 sets rear delt flies
2 sets dumbell curls
2 sets preacher curls
2 sets reverse ez bar curls

Thur: Shoulders

2 sets military press
2 sets dumbell arnold presses
2 sets vertical rows
2 sets lateral raises
2 sets cuban raises or other RC exercises

Fri: Legs and calves

3 sets squats
3 sets deadlifts
2 sets leg presses
2 sets ham curls
2 sets quad lifts
2 sets standing calf raises - 15 reps
2 sets seated calf raises - 15 reps

 

[fumbduck]

have sex for an hour

 

[Regs]

Does this 90 min work out conclude with a heart attack?

 

[Amused]

Originally posted by: Regs
Does this 90 min work out conclude with a heart attack?

Why would it?

 

[beer]

up

 

[RagingBITCH]

All sets are 4-6 reps unless otherwise noted. Most workouts are between 30-40 minutes, with back/biceps being the longest. Usually get some HIIT in at the end of workouts, which I must say kicks major ass. Vascularity has improved tremendously and body fat has lowered dramatically.

Monday: Back & Biceps

Pullups - 3x(failure)
Close Grip Pulldowns - 2
Dumbbell Rows - 2
Barbell Curls - 2
Dumbbell Curls - 2
Wrist Curls, Reverse and Normal - 1
Weighted Back Extensions - 2


Wednesday - Chest/Triceps

Flat Barbell Bench - 3
Incline Dumbbell - 3
Arnold Presses or Barbell Military Presses - 2
Lateral Raises - 2
Skull Crushers - 2
Tricep Pressdowns - 2
Barbell Shrugs - 2

Friday - Legs & Abs

Squats - 3
Leg Press - 3
Romanian Deadlifts - 2
Seated Calf Raises - 2
Standing Calf Raises - 2
Weighted Cable Crunches - 2x12-15
Ball/Decline Crunches - 2x(failure)

Edit: I vary up the excercises by switching b/t dumbbell and barbell every few weeks and changing the order

 

[beer]

That seems pretty good. I do like the way that works, except maybe the part about wrist curls....did you get banned or something? 59 posts....