>>75586495
Full body twice per week. Two workouts

A:
>Pull downs
>Chest Press
>Curls
>Push downs with a straight bar
>Shrugs
>Wrist Curls
>Gripper
>Leg Press, Hack squat machine, Front squats on a wedge as a barbell alternative, or split squats
>Leg Curls
>Calf Raises [standing or donkey--do not do seated; it's is a trap]

B:
>Dumbbell Shoulder Press
>Barbell, Dumbbell, or cable rows
>Lateral Raises
>Curls
>Dips
>Wrist Curls
>Gripper
>Good mornings, RDL [you have to work on the technique for this one, shoulders back, leg straight; use straps when you need to use heavy weight], or hyperextensions
>Leg Extension
>Calf Raises [standing or donkey--do not do seated; it's is a trap]

Should take an hour to an hour and a half depending on how many sets you do. The exercises are ordered to allow for minimum rest time between exercises so you only need to rest the minimum time needed to catch your breath between exercises. You can reorder exercises and and even superset them to save time. Keep in mind that you should always train legs last as Steve said which is why the leg exercises are at the end.

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