For others like myself, I've written out a 3 day training split that can be done in a short amount of time and give great results! Hope you enjoy this, keep me posted if you plan on following this workout. Questions and comments are encouraged, thanks.


Leg/Tri's (since Day1/Mondays are usually the universal bench days -_-)

Pre Exhaust
Leg Extensions: 3x10-12
Leg Curls: 3x10-12

Work Set
Box Squats: warm up set, 3x8-10
Barbell Squats: 2xfailure (heavy as possible)
Split Squats: 4x8-10 with medial weight. position taken before a takedown, I do this for MMA training; just focus on getting low and exploding up. feet a little wider then shoulder length and on a stagger - front foot shuold point outward a tiny bit

Close-Grip Bench: warm up set, 1x8, 1x6, 1x4, 1xfailure (heavy as possible)
French Presses/Skull Crushers: 3x10-12
Overhead Tri Extensions: 3x12-15



Back/Bi's

Wide-Grip Weighted Chins: 4x4-6 (concentrated negatives; apx 4-6 seconds)
Deadlifts: warm up set, 1x8, 1x6, 1x4, 1xfailure (heavy as opssible)
DB Bent-Over Rows: 4x8-10
Rear Delt Rows: 3x8-10
BB Shrugs: 3xfailure (heavy)
Upright Rows: 2xfailure (light)



Chest/Delts
Incline Bench (DB or BB): warm up set, 3x10-12
Flat Bench (DB or BB): 4xfailure (heavy) when I do this till failure it's usually just 245 for about 3-5 reps

Burnout
Incline Bench (DB or BB): 2xfailure (light)
Flat Bench (DB or BB): 2xfailure (light)

Clean & Presses: 3x4-6
Delt Plate Rotations: 4x6-8
grab a plate in front of you and rotate it around your head constantly. it should start eye level in front of you, around your ear, behind your head, then make it's way to your other ear - repeat. 6-8 reps to your right, then 6-8 to your left, followed by 6-8 plate raises in front of you. this gives you a great delt pump, hits all the heads, and is great for clinch strength.



Give it a try!