Back and Biceps

Warm up - Deadlifts 1 x 20

Deadlifts: 3 x 5

Bent over rows: 3 x 12

Wide grip pulldowns: 3 x to failure

Bicep body drags: 5 x 5

It doesn't seem like a lot but it does the job.

Chest, Shoulders and Triceps

Warm up - Bench press 3 x 20, 20 and 10

Bench press: 3 x 5

Seated shoulder press: 3 x 5

Close grip bench press: 5 x 5

Nice and quick, job done!

Legs

Warm up - Squats 2 x 20

Squats: 4 x 10, 10, 8 and 6

Stiff leg deadlifts: 3 x 10

Standing calf raises: 3 x 10, 8 and 6

Job done!

Back and Biceps

Warm up - Deadlifts 2 x 15 and 12

Partial deadlifts: 3 x 5

Bent over rows: 3 x 12

Wide grip pulldowns to the rear: 3 x to failure

EZ-Bar cable curls: 5 x 5

Good workout, done in 25 minutes just the way I like it!

Chest, Shoulders and Triceps

Warm up - Bench press 3 x 20, 20 and 12

Bench press(slight incline): 3 x 5

Seated shoulder press: 3 x 5

Triceps pushdowns: 5 x 5

Nice and painful, Job done!

Legs

Warm up - Leg extensions 3 x 20, 20 and 10

Leg extensions: 5 x 6 (each set to failure on the 6th rep, wait 20 seconds then do it again increasing the weight on the last set - this will really shock the muscle)

Seated leg curls: 5 x 6 (do the same as above)

Standing calf raises: 3 x 10

Job done, could hardly walk straight when finished!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 15

Chest supported rows: 3 x 5

Seated pulley rows: 3 x 5

Shoulder width pulldowns: 3 x 5

Preacher curls: 5 x 5

Job done!

Chest, Shoulders and Triceps

Warm up - Machine flyes 3 x 20, 20 and 10

Machine Flyes: 5 x 5

Standing lat raises: 5 x 5

Straight bar pushdowns: 5 x 5

That hurt!!

Legs

Warm up - Squats 3 x 15, 10 and 10

Deep squats: 4 x 5

Seated leg curls: 3 x 5

Standing calf raise: 3 x 10

Quick and painful, Just the way i like it!!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 3 x 5

Seated pulley rows: 3 x 5

Shoulder width pulldowns: 3 x 5

Dumbell curls: 5 x 5

Excellent, 20 minutes and job done!