As far as my training goes, I've always found that my body responds best to heavy but brief and intensive training. So most of my workouts go about 35-45 minutes, and I go 4 times a week.
I don't always stick to the same exercises either - just to keep things different and my body confused. I'll start with a couple of warm-ups, then all sets to failure. The 1st set I like to do for about 15 reps, the 2nd for 12, then 10, then 8, increasing the weight with each set until I max-out on the last.
For the moment I'm doing the following routine:
Back and biceps - 3 sets for back, 2 for biceps.
Chest and triceps - 2 for chest (my pecs don't need much!), 3 for triceps
Shoulders - 5 sets
Legs - 3 quads, 2 hamstring, 1 calves (my calves don't need much either!)
And that's it for the week. No cardio for the moment, although when the weather gets warmer I'll do some high intensity stuff 2 or 3 times a week.
As you can see I don't spent hours in the gym; there's no need. Just keep it brief but intense. I keep the rest down to a minimum - just enough to catch my breath - and then hit it again. The kind of people that stand around chatting and taking 5 minutes between sets never get anywhere! And believe me there are lots of them.
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