If you have very little time in your schedule to weight train, then you should try to maximize your time in the gym. Maximizing your time means sticking to compound exercises and picking a set/rep scheme based on your goals.
Compound Exercise per Bodypart:
Chest – Bench Press (Barbell, Dumbbell, Flat, Incline), Arm Pull-overs (Barbell, Dumbbell)
Back – Rows (Dumbbell, Barbell)
Legs – Squats (Barbell, Dumbbell, Back, Front, Overhead),
Shoulders – Clean & Press (Power, Hang), Shoulder Press (Barbell, Dumbbell, Push Press, Push Jerk, Arnold)
Sample 3-day template for Size and Strength:
Squat Variation 8×3
Bench Variation 8×3
Row Variation 8×3
Press Variation 8×3
Squat Variation 5×5
Bench Variation 5×5
Row Variation 5×5
Press Variation 5×5
Squat Variation 3×8
Bench Variation 3×8
Row Variation 3×8
Press Variation 3×8
Now, this is just a general template for you to use for increasing your strength and size with compound movements. If you’re looking for a more well-rounded fitness program using compound movements, than I suggest you check out Athletic Body Workout.
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