Need help putting together 30 minute weight workouts

lipglossjunky73

I go to the gym for 30 minutes 3 days a week before work just for weights.

I want to put together an effective plan for those 30 minutes...

Need a good upper body workout
lower body workout
And then something for day 3

Can you all help me?

thanks!

shelleytobefit

bump....would love to hear some thoughts

MoooveOverFluffy

I asked this question recently...The response i got from the more experienced folks: It is MUCH better to do a full-body workout 3x per week instead of splitting it up into upper/lower body.

This is what i'm doing today (i have 30 minutes as well): 3 sets of 8 reps of each of the following: chest press, bent over rows, squat w/military press, bicep curls, Smith squats (machine), back extensions, and abs...

MoooveOverFluffy

Check this out...this dude is awesome.

http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

Beeps2011

Here's what I do:

Day 1 (upper body) - dumbbell bench press, front raises, dumbbell rows, triceps pushdown and preacher curls. I use the "body for life" method of 12 reps, 10, 8, 6 then back to 12 with the intensity being at 5 on the first set and 10 on the last set (increasing weight and intensity with each set)

Day 3 (lower body) - leg press, hamstring curls, leg curls, leg press (calf raises). Same "body for life" method of 12 reps, 10, 8, 6 then back to 12 with the intensity being at 5 on the first set and 10 on the last set (increasing weight and intensity with each set).

Day 5 - back to upper body.

I fit cardio in on Day 3 and Day 6. Day 7 is a rest day. And when I start the 2nd week, Day 1 and 5 are lower body and Day 3 is upper body.

I can do these work-outs in less than 30 minutes, which is all the time I have, at present.