This is a solid routine aimed for muscle building and strength.

My current routine is based loosely around this. (I prefer to do only 2 or 3 exercises per muscle groups, but 4 or 5 sets, and then alternate the exersise, rather than have a go of exerything but limited sets).

This is quite an efficent routine, as it combines Back with Biceps and Chest with Triceps. You cant work the chest without working the triceps. So if you do 3 exercises for chest, then your triceps will be warm and partially worked, so you can just do 2 exercises with 3 sets starting on heavy straight away. Saves a bit of time, and works well.

Looking at 50 - 60 min per workout once youve learnt the routine.

Day 1 - Quads, Hamstrings and Calves
•Squats – 4x 6 to 15 reps
•Leg Extensions – 3x 10 to 12 reps
•Leg Curls – 3x 10 to 12 reps
•Romanian Deadlifts – 3x 6 to 12 reps
•Calf Raises – 4x 6 to 20 reps

Day 2 - Back and Biceps
•Deadlifts – 4x 6 to 10 reps
•Pull ups/Weighted Pull Ups – 3x 6 to 12 reps
•Dumbbell Rows – 3x 6 to 12 reps
•Seated Cable Rows – 3x 6 to 12 reps
•Barbell Curls – 4x 6 to 12 reps
•Concentration Curls – 3x 6 to 12 reps

Day 3 - Chest and Triceps

•Bench Press – 3x 6-12 reps
•Incline Bench Press – 3x 6-12 reps
•Weighted Dips – 3x 6-12 reps
•Dumbbell Flyes – 2x 6 to 12 reps
•Dumbbell Pullovers – 2x 6 to 12 reps
•Standing Tricep Cable Pushdowns – 4x 6 to 12 reps
•Seated Two Arm Dumbbell Extension – 3x 6 to 12 reps

Day 4 - Shoulders, Traps and Forearms
•Military Press – 4x 6 to 12 reps
•Seated Arnold Press – 3x 6 to 12 reps
•Power Side Laterals – 3x 8 to 15 reps
•Reverse laterals – 3x 8 to 15 reps
•Power Shrugs – 3x 5 to 10 reps
•Wrist Curl Over Bench – 2x 10 to 20 reps
•Static Barbell Hold – 2 sets for maximum time