Just as an example of a basic routine, here's what I do -- it's pretty pared down, takes me a little under an hour in the gym doing 3 sets each:
Chest:
-bench press with dumbbells or bar
-dumbbell pullover
*If I want to add variety, I might throw in incline flyes, decline press, etc, but right now I'm not
Back:
-bent over row
-lat pull down
Shoulders:
-shoulder press with bar
-reverse fly
-front raise
-lateral raise
Arms:
-some kind of bicep curl (sometimes hammer curls, sometimes bar curls)
-dips with my hands on the bench and feet on a ball
-wrist curls
Abs:
-usually one straight "crunch" type exercise and one that hits the obliques more
Legs:
-deadlift
-squat
*lunges, step-ups and plie squats occasionally make an appearance too. Basically, the important thing is to make sure that you are using enough weight that 3x8 is challenging.



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