Thank you for the responses, I usually try to hit bi's or chest on these days since it's easier to get a good pump and I can get in and get out. I still try to train hard, get great pumps but I wasn't sure I could do enough in that short of time.
i can train any bodypart in under 20 minutes and have a great workout.
in fact, today i'll do chest/shoulders/bi's/tris and be done it in 45-55 minutes.
here's an example- its a modified doggcrap workout to suit me.
chest-
warm up
flat bench:
max weight for 7 reps. rest 20 seconds 5 more reps. rest 20 second 3 reps.
incline bench:
max weight for 7 reps. rest 20 seconds 5 more reps. rest 20 second 3 reps.
then:
2 straight sets of 12 reps of any fly exercise, dumbell or pec-dec.
this can be done in less than 20 minutes. it applies enough stimulus to be able to recruit enough fiber to make the workout demanding. but due to the fact the volume isn't prohibitive, depending on your supplements, it can be done 3 times a week as well.