Im roy,and I decided to post my workout routine here so I can see if it is working for me.
The other day i did a 2 minute brisk treadmill run. then processes to this set of exercises:
Chest press(db), flyes, tricept (db) extension, leg raises, ab crunch, sit up, squats, shoudler press, leg curl, (db) bicep curl and reverse barbell row.
I did this in all under 45 minutes.
Tomorrow I will do a variation of my whole body workout and hit my abs , butt and legs more.