Hep/Advice on routine

[mphowells]

Due to my increasing lack of time I have been forced to change my training times which mean I now have to train mainly at lunch times which means shortened sessions but more of them. Although I appreciate not ideal I am reluctant to let it become a problem and try and see it as a positive - in and out sort of thing.

I have worked out that I can pretty much squeeze in 6 different exercises in my lunch time. Due to various responsibilities (getting older sucks, nobody told me I'd have responsibilities!) I can not set a timetable and stick to it week on week.

I have therefore tried splitting exercises down to 3 exercises per body part and hope to do a sort of pick and mix approach, but I will always do whatever has not been done for the longest amount of time. This is what I was thinking (in no particular order):

Chest
Tris
Shoulders
Back
Bis
Tris
Legs
Cardio
Olympic

All exercises will consist minimum of one compound and a maximum of two. I added the Olympic with an intention of them being squats and deads which tend to take me quite a while which is why it's only 2 exercises for this.

I've had success in the past with HST so was contemplating either doing 1 month at 12, then 10, then 8 reps or just doing. Either that or sticking with 8 reps which I tend to enjoy, then every time I beat 8 reps on set 3 I'd move the weight up.

I'd welcome any feedback you may have (I've tried madcow, HST, DC in the past with varied success - I'm mainly geared towards gaining muscle not strength).

 

[Unit 2005]

Olympic lifts are not squats and deadlifts, they are traditional powerlifts and are also used by bodybuilders to add mass. Olympic lifts are power cleans, clean and jerks, snatches and then you have variations like hang cleans, clean and pressess, high pulls etc. If muscle size is what you are after and strength/power is not the priority then id skip the olympic lifts, they require longer rest periods, which you dont really have time for!

For mass, you want to stick with your compound lifts. Bench pressess, squats, deadlifts, BB rows, shoulder pressess, chins. If you are very pressed for time, possibly supersetting appossing body parts (chest & back, Bis & Tris) could be an option. Can you get to the gym every lunch time mon-fri???