Density training? Sure, I'll give you an example of what I use below. You can do it 3 or 4 days a week, just make sure you change-out the exercises each day so you're hitting other compounds in the first phase, multi-joint in the second phase and isolations in the final phase...
Round 1 & Round 2: Set a timer for 5 mins - Superset these 2 exercises without break until the time is up
Squat - 6 reps (pick a weight you'd generally use for 10-12 reps)
B/O Barbell Row - 6 Reps (pick a weight you'd generally use for 10-12 reps)
After Round 1, rest 2 mins (max) and then increase the weights by 5-10%. Go again for round 2.
Round 3 & Round 4: Set a timer for 6 mins - Superset these 3 exercises without break until the time is up
Reverse Lunge - 6-8 reps
Dumbbell Bench Press - 6-8 reps
Upright Row - 6-8 reps
After Round 3, rest 2 mins (max) and then increase the weights by 5-10%. Go again for round 4.
Round 5 & Round 6: Set a timer for 4 mins - Superset these 2 exercises without break until the time is up
Bicep Curl - 6 reps
Lateral Raise - 6 reps
After Round 5, rest 2 mins (max), keep the same weights and go again for round 6.
The aim of the game is to try and complete as many sets of the prescribed reps in the allocated time. If you work fast, but maintain form you should get through between 4 and 7 sets of each exercise in the first and second rounds, for example. keep track of your progress and try to beat it the following week by either getting through more sets or increasing the weights.
And that's basically it! If you keep the rest periods at 2 mins you should be done in an hour. It's brutal, but so much fun. Plus this type of training should help naturally give you an added T-boost!
