I split my workouts into two sessions similar to those in The New Rules of Lifting. This way I keep up the variability while still putting in max effort.
Warm-ups are 3 rounds of the following:
Sampson stretch
10 pushups
10 situps
10 squats
All of the reps are 5 seconds up, 5 seconds down. Once we hit failure on the positive portion we do negatives until we lose control on those as well. Rest between exercises is fixed at 3 minutes.
Day 1:
Flat Bench
Barbell Rows
Shoulder Press (smith machine--safety first!)
Concentration Biceps Curls
3 rounds of the following:
30 seconds of planks
rest 30 seconds
30 seconds side plank
rest 30 seconds
30 seconds (opposite) side plank
Day 2:
Dips
Pulldowns (Or pullups on the assist machine depending on which is available)
Kettle-bell Shoulder Press
Barbell Curls
Workouts are about 25-35 minutes depending on equipment wait times and how long the sets last. My workout partner and I have both noticed we're getting more reps already. Bench started around 6 and we're up to about 10 at the moment. That's over a minute an a half straight of doing bench. That's a lot of time to be under active strain which equates to a lot of intensity. No wonder we're getting the results we're seeing.
As of this writing I've gained 8lbs and put a full 1" on my arms. I didn't originally get a good track on my chest so I don't know my total growth, but I've put on about a 1/2" in the last 10 days.
