Work Large to Small
To maximize the the amount of productive exercises you can do during your workout, remember to start with exercises that work large areas of your muscles, like Bench Press and Pull ups, then as you progress in your routine do exercises that focus on one smaller muscle groups, such as biceps or triceps. As an example, if you do triceps extensions/ bicep curls first and burn out your arms, then when you go to do the bench press, you will not be able fully work your chest because your arms will give out first.-
Lift to Failure
As you know muscle growth occurs when your muscle tissue is torn and is then rebuilt by your body.
The best way to do this is make sure that when you lift weights you completely exhaust the muscles you're trying to grow.
Lifting to Failure (LTF) means that as hard as you try you are physically not able to complete your last rep.
The Most Important thing about LTF is Safety.
Lifting to Failure Safely can be accomplished one of two ways.
Doing Superset means that you combine two traditional exercise and perform them back to back, the key is that they target opposing muscle groups. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. You perform a set of each exercises (until failure) then take a break, then another set of each (back to back) and you're done.
"Supersets are also a great technique for increasing muscle size, as they boost the release of anabolic hormones like testosterone, which is responsible for muscle growth. In addition, you will reduce the amount of time you spend in the gym, as you will be working two muscle groups within the same set."
Read more: http://www.askmen.com/sports/bodybuilding_100/132_fitness_tip.html#ixzz2AAiLwlJx
My Simple Workout Routine
Here are the two routines that I alternate on Tuesdays and Thursdays they only two days that i lift weights, during my lunch (in ~30 min).
All you need is 1 hour per week to get results!
Track Your Progress
Tracking your progress and exercises is probably one of the most important things you should do if you want to achieve your desired results.
Check out my Post on the Benefits of Exercise tracking & Gym Technik
I'm always looking to Improve.
Tell me what works for you !