How about this program

[CDM]

Guys,

I don't have much time to workout, and have come up with the following program......which is done 3 times a week, Mon, Wed, Fri:

Legs:
Leg Press x 3 sets
Extensions x 3 sets
Chest:
Incline Press x 3 sets
Flat Bench x2
dips or pec deck x3
Back:
Pulldowns x 3
Bent rows or seated rows x 3
Shoulders:
Press x 3
Side Laterals or up right rows x 2
Biceps:
Barbell or Dumbell curls x 3
preacher curls x 2
Triceps:
Pushdowns x 3
Close grip or over push downs x 2

I'll try and do the workout with little rest periods (as possible).

[Gene]

Try this, since you're going to be hitting the same muscle groups every other day for the work week, mix up your routine so the angles you're hitting are different than the last workout.  You'll heal a little faster that way and won't burn out in the gym as fast.  So as an example on your leg day, Monday do squats, leg extentions, then Wed do leg press and leg curls, then Friday do Hack squats and lunges or something like that, you see where i'm going.  You'll benefit tremedously more than hitting the same exact exercise 3 times a weeks and recovery will be faster.  With what you have now, if you hit things pretty hard, on friday you'll be pretty fried.  But this will alow you to hit things pretty good and develope good with limited time to train.  Or another way would be have monday and friday the same and wednesday a variation.  Do this for 3 weeks and then take wednesday's variation and make it Monday and Friday's regular workout then come up with a new variation for wednesday that will become monday/friday a few weeks down the road

[smaul]

So that's a full body workout three times a week?  Unless you are an absolute beginner you're probably better off splitting it.  In other words, Split your body in three different workouts and then cycle them.

A three day split I have used in the past is

Day 1: Quads, Hamstrings and calves
Day 2: rest
Day 3: Chest, biceps and triceps
Day 4: rest
Day 5: Back and shoulders
Day 6: rest
Day 7: rest

I did abs every workout day.

Could split your workouts in two so that you hit each mucle three times in 2 weeks as well.

[Gene]

agree with smaul.  Your style of workout is good for a begginer.  I started with a full body workout too and it works great in the beggining or even jumping into a comeback after a long layoff or as a break for a small period to shock the system.

[CDM]

Try this, since you're going to be hitting the same muscle groups every other day for the work week, mix up your routine so the angles you're hitting are different than the last workout.  You'll heal a little faster that way and won't burn out in the gym as fast.  So as an example on your leg day, Monday do squats, leg extentions, then Wed do leg press and leg curls, then Friday do Hack squats and lunges or something like that, you see where i'm going.  You'll benefit tremedously more than hitting the same exact exercise 3 times a weeks and recovery will be faster.  With what you have now, if you hit things pretty hard, on friday you'll be pretty fried.  But this will alow you to hit things pretty good and develope good with limited time to train.  Or another way would be have monday and friday the same and wednesday a variation.  Do this for 3 weeks and then take wednesday's variation and make it Monday and Friday's regular workout then come up with a new variation for wednesday that will become monday/friday a few weeks down the road

Thanks Gene, fully agree with you.  I have found by Friday I'm burnt out, so changing things around sounds like the best option. I'm not a beginner, but have had some time off, in the past the this workout has worked for a while then I've felt I must move onto a new routine.  If you have any alternative / similar programs let me know.

[CDM]

So that's a full body workout three times a week?  Unless you are an absolute beginner you're probably better off splitting it.  In other words, Split your body in three different workouts and then cycle them.

A three day split I have used in the past is

Day 1: Quads, Hamstrings and calves
Day 2: rest
Day 3: Chest, biceps and triceps
Day 4: rest
Day 5: Back and shoulders
Day 6: rest
Day 7: rest

I did abs every workout day.

Could split your workouts in two so that you hit each mucle three times in 2 weeks as well.

Smaul, thanks for your help.  I like the look of your program, the shorter the workout the better for me and your program seems ideal........I'll give it a go!

[smaul]

no problem  , just make sure to keep it intense

[CDM]

no problem  , just make sure to keep it intense

Always!!