Week ending May 25th workout schedule and weights used.

Day Target Excerise Sets Reps Weight
Monday
chest
incline bench press 3 8 45
dumbbell bench press 3 8 55
dumbbell flye 3 8 35
abs
reverse crunch 2 10
Tuesday
biceps
barbell curl 2 8 65
seated incline curl 2 8 30
cable curl 2 10 80
triceps
close-grip bench press 2 8 35
lying triceps extension 2 8 40
triceps pressdown 2 10 70
Wednesday

back
barbell row 3 8 25
wide-grip pulldown 3 8 100
seated cable row 3 8 100
legs
leg extension 3 8 70
leg curl 3 8 70
calves
leg press 2 10 45
Thursday
shoulders
barbell shoulder press 3 8 30
seated dumbbell shoulder press 3 8 50
dumbbell lateral raise 3 8 15
abs
reverse crunch 2 10


I try to keep my reps at 8. If 8 is more than what I can do then I'll increase the weights. So there we go. This will get you in and out of the gym in 30 minutes or so depending on how busy the place is. =)