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Anyone got any idea for a workout that can be completed in 45minutes or less consistently? I am pressed for time these days due to work and now training during my lunch break.

I am thinking a split system and can go 4 days a week.

Goals are obviously looks but also some strength would be nice as it would transition for sport

Would really like the main lifts squats, bench and deads in the routine as well as chin ups and either dips or machine dips

Squat, front squat, deficit SLDL

Bench, DB flat bench, weighted dips

Deadlift, BB rows, GHR

Military, DB incline, weighted chins

Anyone got any idea for a workout that can be completed in 45minutes or less consistently? I am pressed for time these days due to work and now training during my lunch break.

I am thinking a split system and can go 4 days a week.

Goals are obviously looks but also some strength would be nice as it would transition for sport

You've described my workout there, which is less than 45 minutes and 4 times a week...

Squats/Pullups one day

Deadlifts/Bench the next

In that order. Repeat later in the week.

I find there is little overlap unless I really push squats hard and my back is tired from them. Even then, not a big deal. I would put your dips on the bench day.

Give it a shot and see what you think?

You've described my workout there, which is less than 45 minutes and 4 times a week...

Squats/Pullups one day

Deadlifts/Bench the next

In that order. Repeat later in the week.

I find there is little overlap unless I really push squats hard and my back is tired from them. Even then, not a big deal. I would put your dips on the bench day.

Give it a shot and see what you think?

what about shoulder development?

Mr FIGJAM

My 2 cents

Starting Strength, 5 x 5, 5-3-1 or 8-6-3

www.blackironbeast.com has some good programs.

Main lifts are Mil press, deads, bench and squats, you can do a basic workout which takes 20 minutes, lots of options with all the hard calcs done for you.

Im doing a 5-3-1 body building template which takes between 45 minutes and 1 hr dependant on rest time and lifts done.

The TRIUMVIRATE (smart mans program) should see you out of the gym in under 45 minutes

As for looks and strength you can have both with just lifting heavy on the basics with minimal assistance exercises, (i.e no bro curls or wrist curls or other stupid exercises that support the vain)

what about shoulder development?

Bench will give you plenty of it

If you have to do a vertical shoulder exercise then I would say a bit of military press on the squats day.

But yes, aesthetically bench will develop them fine...and strength wise...well if you're trying to get a decent bench then bench is good for that :P

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