at boston sports club,medford MA,do 531 on main exercises all others are for hypertrophy, and some conditioning.
example. bench 531
pullover & fly’s 3 x 10+10 tricep exercises 3-4x 10-12
elliptical or farmer’s carries etc,10-15 min
about 1 hour this is basically the idea. so sick of not having a spotter or anyone to workout with, I go in the am around 8-8:30