Condensed workouts

[redsquirrel]

Well, I am able to make it to the gym or workout about 4 times a week. Over the past month or so, I really haven't had much of an appetite, but I'm still eating about 4 meals a day.

I want to get the most out of my workouts since I can't get there as often as I like. I'm following up each of these 35 min workouts w/ 20 min of cardio. What do you guys think? What else can I do to totally maximize my time at the gym?

Mon- Bi's for 7 sets x 15
Tris for 7 sets x 15
Abs for 4-5 sets of 20

Wed- Quads for 9 sets of 12-15

Fri- Back for 6 sets x 15
Shoulders for 6 sets of 15

Sat- Chest for 6 sets of 15
Hams/Glutes for 6 sets of 12-15

*after each set of each movement, I hop on the bike @ 10 resistance for 1 min

[Konitz]

Control gave me this workout to do when I first came here, I had good results. Do women do the same excercises as men?


Day 1: Upper body
Incline dumbell press 3 sets
Lat pull-down 3 sets
weighted dips 3 sets
dumbell curls 3 sets
Rear delts 3 sets
Forearms 3 super-sets
weighted abs 3 sets

Day 2 off

Day 3 Lower body
10 minute warm-up on bike
Leg-press 4 sets (fairly light weight, 20 reps)
Squats 5 sets
Leg curls 3 sets
SLDL's 3 sets
Calves 3 sets
weighted abs 3 sets

Day 4 off

Day 5 Upper body
Military press 3 sets
Cable rows 3 sets
pec-deck 3 sets
cable/machine curls 3 sets
Tricep press-downs 3 sets
lateral raise 3 sets
forearms 3 supersets
weighted abs 3 sets

Day 6 off

Day 7 lower body
(Same as day 3)

day 8 off

Repea

[redsquirrel]

Yes, we do the same exercises...just not nearly as many sets/ movements...I like what you have up there, but it seems like I would be in the gym for at least an hour..then have to do cardio for 30 min. I guess what I'm looking for is a really effective circuit workout...I'm through putting on muscle. I just want to get the most fat burn from my workouts as possible. :)