My new back in the gym, time saving workout, comments apreciated

[pcc708dc]

Goals: Reach 200-205 (Currently 190-195)
Bench: 225 X 8 (Currently 190 X 8)
Drop back to 7-8% bf (about 10-11% Currently)
More to be added soon.

Workout will vary by what days I can work out but should look something like this:

ALL EXERCISES 3X8

Monday: Chest/Bi's (Alternate exercises every 2 weeks, switch BB to DB etc).
Bench Press
BB Curl
Incline Press
Concentration Curls
Cable Cross
Reverse Bicep Curl
Push Press
Standing Curls

Tuesday:
Cardio: 15-20 minutes or longer if time (I play volleyball and tennis regularly)
Direct Ab Work

Wednesday: Back/Shoulders/Tri's
Chins/Pulls (vary by week)
Tri pulldown
Overhead Press (alt. DB and BB)
Skull Crushers
Miliary Press
Rope Pulldown
Bent Over Rows
Random Trap exercise

Thurs:
Cardio: 15-20 minutes or longer if time (I play volleyball and tennis regularly)
Direct Ab Work
Work wrists

Fri:
Legs/Misc.
Squats
Deadlifts
Lunges
Calf Raises
Leg Extensions
(any other exercise i missed).

Saturday: Cardio/Off (THIS DAY MAY ROTATE DURING THE WEEK)

Sunday: 3-5 mile run. Stretching.

Diet:

Breakfasts: Oats/Egg Whites/ Bagle with PB
Lunch: Turkey Sandwiches/Ham Sandwiches/Leftover dinners
Dinners: Combo of Protien Base, Carb and LOTS of vegtables
Snacks: Fruits/Vegtables/Oats/other non-terrible carbs
WATER

Supplements:
Whey and/or Casein protein as soon as possible after workouts
Green Tea Capsules

Sleep:
7-8 hours.

Please comment. Thanks all for your input and suggestions!

[pcc708dc]

someone? anyone?

[Nick1971]

That doesn't seem like it's that time saving. Maybe 1-2 hours in the gym on the weight lifting days. That said, you look like a pretty experienced lifter, so you probably know what will work for your body.

If you stick with the program, update this thread down the road to let us know how it works out for you.