From the other thread, here is my new training routine.
You might try this but back it off to 2 or 3 sets of 10 to start.
You'll be in and out of the gym in no time with this workout.
It's fairly simple and I have found that less can be more.
Case in point, I just did the leg workout yesterday with literally half the weights I was using in my old workout and I am sore!!!
You'll notice that I will train dedicated arms only once per week.
The multiple upper body sessions should stimulate the arms to some extent, so I am trying to avoid overtraining.
Also, choose exercises that work for you, not necessarily those listed below.
Front Pulldown 3 x 10
Cable Row to Chest 3 x 10
Alternate back exercise once per week - Deadlift 6 x 8-10, in place of pulldown and row
Incline Cable Fly 3 x 10
Face Pulls 1 x 12
Overhead Press 6 x 10
Hammer Incline 3 x 10
Standing Calf 6 x 10
Leg Curl 6 x 10
Leg Press 6 x 10
Seated Calf 6 x 10
Barbell Shrugs 6 x 8
Once per week on day off:
Biceps 6 x 10
Triceps 6 x 10
Forearms, varied exercises, 6 x 10