Wow he says as he crawls back into his corner lol
I guess different things work for different people. I only do 2 different exercises for each body part and I only do 1 work set for each exercise.
Basically it is the old chest, shoulders tris one day
Back Bis and abs another and
Legs another.
Each day has approximately 6 work sets. So figure a set with rest is 4 minutes at the most and at that I would be resting over 3 minutes between each set.
Let's say warm up sets are 15 minutes even though I know they are less. So we are at less than 40 minutes.
So basically after warming up I have 2 work sets for chest
Warm up sets then 2 work sets for shoulders and
Warm up sets then 2 for tris and done for the day.
As for cardio I just stopped training for triathlons so I don't do any cardio.
I bet if I started doing your workouts I would see a nice growth spurt and mabye vise versa
CROWLER