New routine

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Hey, I need some help with my routine. I’ve used this for the past 5 or so weeks, but I just got a job and my free time slimmed a lot. So, I have only about 45 mins per day to fulfil each muscle group and im confused, to be honest. What im asking is can anyone with experience try to help me compress my current routine into the most essential exercises so I can make time for it.Thanks, and here it is.MondayBackBarbell Bent-over RowDumbbell Bent-over RowBarbell PulloverBarbell ShrugShouldersBarbell Upright RowBarbell Rear Delt RowDumbbell Front RaiseDumbbell Front Lateral RaiseTuesdayArmsDUMBBELL KICKBACKSSTANDING BARBELL CURLSALTERNATING DUMBBELL TWIST CURLSFRENCH CURLSBarbell Close Grip Bench PressWednesdayChest and ArmsBENCH PRESSDUMBBELL BENCH PRESSDECLINE BENCH PRESSStanding Wrist CurlsWrist CurlsReverse Barbell CurlsThursdayBarbell Standing Leg Calf RaiseBarbell Reverse Calf RaiseBarbell SquatDumbbell SquatBarbell Good-morning~Friday~Back and shouldersBarbell Bent-over RowDumbbell Bent-over RowBarbell PulloverBarbell ShrugBarbell Upright RowBarbell Rear Delt RowDumbbell Front Lateral RaiseAnd I do 200 sit ups with 5kg on my chest 2 times a week.

I'll try to help, but I can't garentee you'll do it less than 45min. What you want though is to do all the major movements, and as many back up movements as you can within your time frame. I'm using the names taken from Helm's earlier post "Tired of the same old exercises?", it's pinned to the top of this forum. Make sure you do the major movements correctly, and that you continue till failure.Monday: Legs.major movement Squats - Make sure the form is correct.Leg extentions.Leg curl.Leg press.Tuesday: Chest & Triceps.major movement Bench PressDumbell press.Dumbell flys.Dips.French curls.Wednesday: Break, or back and biceps.major movement Deadlifts.Pull ups, or lat pull down.Bent over dumbell rows.E-Z bar curls.Thursday, or Friday, depending if you took the break: Shoulders.major movement Military press, front and rear (change each week).Alternate between the following, getting as many done per week.Front dumbell raises.Side dumbell raises.Sledgehammer dumbell rows.Dumbell press.Prone dumbell flys.Hope that helps.

Well, the thing is, I want the sort of build you currently have Helms. Perhaps alittle toned down, but roughly yours. I know im perhaps at the age to have such a build, but if I start now perhaps in a year or so i'll be able to.I don't mind what work it takes, just as long as I KNOW i'll achieve my goals. I really dont wanna put in 3 or 4 hours a week in to achieve nothing I expected

So you've been going t the gym for 10 years without fail, Helms? I mean, don't you wak up some days ands think "fuck this, i'll go in tomorrow"And yes, i've read the basics of bigness post many times.

Cool, thats awesome man.Alright, I think I've found a sutable work out session to fit my times, how's it look?First 6 weeks with added weights each 2 weeks -1. 1 set of 15 repetitions stiff-legged deadlifts :04 2. 2 sets of 10 " full squats :08 3. 2 sets of 10 " barbell standing presses :08 .4. 2 sets of 10 " regular-grip chins :08 5. 2 sets of 15 " parallel dips :06 6. 2 sets of 10 " barbell curls :08 7. 2 sets of 15 " wrist curls :04 8. 1 set of 15 " stiff-legged deadlifts :04 6 weeks or perhaps alittle longer I alter my sessions to this - 1. 2 sets of 10 repetitions full squats :06 (minutes) 2. 3 sets of 20 " one-legged calf raises :06 3. 2 sets of 10 " barbell standing presses :06 4. 2 sets of 10 " behind-neck chins :06 5. 2 sets of 10 " bench presses :06 6. 2 sets of 10 " regular-grip chins :06 7. 2 sets of 10 " parallel dips :06 8. 2 sets of 10 " barbell curls :08 9. 2 sets of 12 " pulley triceps-curls :06 10. 2 sets of 15 " wrist curls :02 11. 1 set of 10 " regular-grip chins :03 12. 1 set of 10 " parallel dips :03 13. 2 sets of 15 " stiff-legged deadlifts :06 14. 2 sets of 10 " dumbbell side raises :06