I normally hit the gym around 7am (I'm not an early bird its dead and before work). I train for around 45 mins.

Normally like this:
Monday: Bicep / Back
Tuesday: Tri/Chest
Weds: Off
Thursday: Shoulders
Friday: Legs
Saturday: What ever i feel like.

I don't stick to that order all the time. I might change the days off but you get the idea. Anyway, do you have any recommendations for a 45 blast work out? I was thinking heavier weights less reps. Maybe 1 set 8 Reps still working the same muscle groups? I don't think it will take 45mins though. What do you guys do?