Recommendations for 30 minute weight training 5 days/week

[Heathwood]

Hi folks,

I've been lifting weights for the past year or so, or at least I had done until 3 or 4 months ago when life sort of took over. Since then I've lost a little muscle and replaced it with a little fat and it's time to reverse that trend.

The problem is I don't have the luxury of spending an hour or more training. In fact, ideally I'd like to be able to nail a workout in 30 mins flat. Happy to do this 5 days a week. This would be all at home (bench and circa 110kg of weights).

I'm not looking to get huge. I Just need to shed a bit of fat before rebuilding a bit of muscle. I've tended to do quite a bit of full body stuff in the past rather than splits but i don't think full body would work training daily. Does anyone have any thoughts or suggestions?

[chris watton]

I would suggest a few of the best compound exercises - Squats, Deadlifts and Bench Press - four or five sets each would be around half an hour, I would think.

[Heathwood]

Thanks Chris, perhaps it would work to do something like this:?

Mon - Bench & Rows + 2 x isolation
Tues - Squats & Overhead Press + 2 x isolation
Wed - Deads & Bench + 2 x isolation
Thurs - Squats & Rows + 2 x isolation
Fri - Cleans & Overhead Press + 2 x isolation

[chris watton]

Heathwood said:

Thanks Chris, perhaps it would work to do something like this:?

Mon - Bench & Rows + 2 x isolation
Tues - Squats & Overhead Press + 2 x isolation
Wed - Deads & Bench + 2 x isolation
Thurs - Squats & Rows + 2 x isolation
Fri - Cleans & Overhead Press + 2 x isolation

Seems good - but can you keep it up for 5 days a week? 4 may be better, and have Wednesday free.