If I had limited time I would squat, deadlift, and do chins. Maybe some dips if I had time. 3 times a week. Your arms may shrink a bit but they come back so quick it's not even worth thinking about.

Go heavy, rest hard between sets, and eat the highest quality foods you can find.

If you work that much it should make eating a little easier. I have Tupperware full of meals all day long and I just eat any second I get a spare minute. I work hard so no one is bothered by it.

Good luck.

I'd continue the cycle. Doing the quick workout below. Don't know anything about you, weight, goals, etc. But had this handy.
Hope any or all of it helps.

Wake Up:

Immediately Upon Waking.

Whey ISO Protein: (now ISO) 20+g
BCAAs: 5g
Caffeine: 200mg
........................
Breakfast 30 To 60 Minutes After Waking
........................
GNC energy OR gaspari anavite OR kirkland signature (Multivitamin): 1st dose
B complex100: 1 dose
Vitamin C : 1,000mg
Vitamin D: 1,000-3,000 IU
Vitamin E : 400-800 IU
Calcium: 500mg
Fish Oil: 3g

........................
Midmorning, 60 To 90 Minutes After Breakfast.

Green Tea Extract: 500-1,000mg (standardized for at least 30% EGCG)

........................
With Lunch

Fish Oil: 2-3g
.......................
Pre-Workout
60 Minutes Before Exercise
........................
Caffeine: 200mg
Green Tea Extract: 500-1,000mg (standardized w/at least 30% EGCG)
Pre-Workout drink OR other N.O Booster: 1 dose
........................
Pre-Workout No. 2
15 To 30 Minutes Before Exercise
........................
Whey ISO Protein: 20+g
BCAAs: 5g
Creatine hydrochloride: 1 dose
Beta-Alanine: 3g
...............................................................

QUICK WORKOUT: about 30 min.

Barbell bench press: 10 reps

Wide grip pullups/pulldowns (All pullups/pushups are weighted): 12 reps

Military Pushups: to fail

Rest 1 minute

Barbell Bench: 8
Reverse grip chin-ups: 8

Rest: 30 seconds

Barbell Bench: 6
Reg grip pullups: 6

Rest: 30 seconds

Arnold Shoulder press: 12
Dumbbell Row: 12

Rest: 1 minute

Arnold press: 10
Dumbbell Row: 10

Rest: 30 seconds

Arnold press: 8
Dumbbell Row: 8
Incline dumbbell curl: 3 sets fail @ 6

............

If you've got time...

Extra credit: Repeat (at least twice) & rest as needed. Rest as needed
............

Rolling Plank: 1-5 min (to fail)

Burpees, into pullups: 20

Jump squats: to fail

Ez bar wrist curls
Alternating w/weighted dips: fail

Incline bench press (reverse grip): 15
Alternating w/incline dumbbell curls: drop sets. You choose

Dumbbell Turkish get-ups: 10 ea
...............................................................
...............................................................
Post-Workout
W/in 45 Minutes Of Exercise
........................
Whey ISO Protein: 20+g
Casein Protein: 20g
BCAAs: 5g
Creatine hydrochloride: 1/2 dose
Beta-Alanine: 3g
Fast Carbs (dextrose): 30-60g
Green tea extract: 500mg
........................
Dinner: supps
........................
Vitamin C: 1,000mg
Calcium: 500-600mg
Vitamin D: 1,000-3,000 mg
........................
Bedtime:
30 Min Before Going To Bed
........................
Casein Protein: 20+g
Fish Oil: 3g

..............................................................................................................................
Drinking 16oz ice cold water upon waking, & every 2 hours after.
........................
Breakfast:

Broiled salmon (12oz)
Cantaloupe (1&3/4 cups)
2 cups strong black coffee OR Caffeine
............
Snack 1:

1 Orange
Small handful of unsalted almonds
1 cup of black tea
............

Lunch:

Broiled pork lion (6oz) (lean)
Salad - spinach (1.5 cups)
Baby Carrots (1/2 cup)
Sliced Cucumbers (3/4 cup)
Chopped Tomatoes (indigo rose) (1&1/3 cups)
Walnuts (5 halves)
Lemon juice & mct oil (2 Tbsp, 1ea)
............

Snack 2:

1/2 cup cottage cheese (w/spoonful of whey protein mixed in)
Baby Carrots: (3/4 cup)
.............

Dinner:

Lean sirloin tip roast (12oz)

Steamed broccoli (5oz cups)

Salad - mixed greens (5oz cups) Tomato (indigo rose) (3/4 cup)
Avocado diced (1/2 cup)
Almonds (35)
Lemon juice & mct oil (2 Tbsp)1ea
Strawberries OR Blueberries (1 cup)
............

Snack 3: 30 Min Before bed

Casein or Dymatize xt protein shake (made w/goats milk)
...............................................................

OR:

Omega-3: 600+mg epa & 400+dha

CLA

Low cal Protein bars (power crunch high protein)

Gnc energy multivitamin

Calcium/magnesium w/at least 100% daily value each. Take w/vita d

Whey isolate & Casein protein powders

Creatine hydrochloride
...................

Whey iso before &/OR after workouts.

Pre-workouts:
l-arganine
l-glutamine
hmb
Creatine hydrochloride

Casein during bridge meals & when less active. Before bed only on workout nights...
.....................
.....................
Creatine hydrochloride

Omega 3

Kirkland signature Multi-vitamin (GNC energy, Or gaspari anavite)

Now whey isolate