Below are three short weight workouts. They are just weights, no cardio. I have designed the workouts into a standard three day split. If you wanted to shorten the workouts even more you could split them up and work one body part per day. Try to hit each body part every week. I have listed three excellent abdominal exercises at the bottom and you can choose one to throw into each of the below workouts. I have also included photos of the best exercise for a each body part. Those exercises recruit the most muscle fibers.
Chest and Back
Incline dumbbell chest press 4X8-10
Flat bench dumbbell flys 4X15
Hanging row *best back exercise you can do* 4X10-15
Pulldowns 4X8-10
Biceps and Triceps
EZ bar curls 3X12-15
Incline bicep curls *best bicep exercise you can do* 4X8-10
Tricep rope pulldown 4X10-12
Single side overhead tricep extension *best tricep exercise you can do* 3X8-10/s
Legs and shoulders
Step ups 3X10s
Wide squats *drop to a 90 degree angle or lower* 5X15
Machine shoulder press or dumbbell shoulder press slow count (up 2, down 2) 3X10
Lateral raise with a 30% lean *best shoulder exercise you can do* 5X10
Abdominal exercises
BOSU sit ups 5X10 - this is one of the best ab exercises you can do but it can bother your back which is why I have split it up into sets of only 10 repetitions. Perform exactly as pictured below, do not come up any further then perpendicular to the floor. Back should be centered over the BOSU's bullseye.
Sit ups with legs over bench 3X20
Jackknife 4X15
