Time Saver Routine
by Tom Mack

Having to deal with all the activities of the day and still find time to fit in a killer workout is a constant challenge. Keep in mind that it does take discipline to work out early in the morning, but if you stick with you get used to it.

MONDAY:
Chest,
bench press – 3 sets, 8-12 reps (bar to upper chest near the neck line is for bodybuilding, bar lower in the chest is for power lifting)
incline press – 3 sets, 8-12 reps
dips – 3 sets, 10 reps (wide grip)

Shoulders,
military press – 3 sets, 8-12 reps
front dumbbell raise – 2 sets, 8-12 reps
lateral dumbbell raise – 2 sets, 8-12 reps
upright rows – 1 set, to failure

Triceps,
french press – 3 sets, 8-12 reps
tricep pushdown – 3 sets, 8-12 reps
dips – 1 set to failure ( close grip, emphasize the triceps)
In between sets work your ab’s

TUESDAY:
Legs,
front squats – 2 sets, 8-12 reps
squats – 3 sets, 8-12 reps
deadlift – 3 sets, 8-12 reps (ankles line up with smooth part of the bar)
leg extension – 3 sets, 8-12 reps
leg curls – 3 sets, 8-12 reps (super set with leg extension)
calves – 3 sets, 8-12 reps
in between sets work your abs

WEDNESDAY:
Back,
pull ups – 5 sets, 10 reps
barbell rows – 3 sets, 8-12 reps
pull downs 1 set, to failure

Biceps,
seated dubbell curls – 3 sets, 8-12 reps
straight barbell curls – 3 sets, 8-12 reps
working abs in between sets

THURSDAY:
OFF

FRIDAY:
Power routine:

power cleans – 6sets, 4-6 reps
jump shrug – 3 sets, 10 reps
box jump – 2-3 sets, 10-20 reps
work abs in between sets

This routine can be completed in an hour. I increase the weight after I can perform 10-12 reps. On days where I feel strong, I won’t count the reps but go to failure.

Good Luck

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