Routine Three - Run to the gym in the morning (so you can spend the rest of the day with family) and do a couple of quick circuits of the following without any rest:

First Circuit:

• Standing leg curls
• Leg extensions
• Standing calf raises
• Wide-grip chins
• Benches
• Military presses
• Close-grip benches
• Barbell curls

Second Circuit:

• Seated leg curls
• Seated calf raises
• Barbell squats
• Bent over barbell rows
• Incline barbell benches
• Lying French curls
• Db front raises

Third Circuit:

• One-legged lying leg curls
• One-legged db calf raises
• Seated cable rows
• Cable crossovers
• Bent over db raises
• Overhead db extensions
• Db concentration curls

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