Here is part 2 of "Busy Lifestyle Training." I upped the percentages some, changed some exercises but kept the template basically the same. None of these workouts should take more then an hour to complete.
Week 2
Day 1
5 minute bike warm-up
Squat 12x3 at 75% of their 1RM with a 2-3 minute rest between sets
Leave
Day 2
5 minute bike warm-up
Press 7x4 at 75% supersetted with Bent Over Rows or Chins 5x5-10
Close Grip Bench Press- 75% 4x6
Day 3
Sprints at a local field. 8x80 yard sprints at 80% intensity(estimate) with a 1 minute rest
Day 4
5 minute bike warm-up
Squats 70% 3x2 (I like these to warm up the deadlift)
Deadlift 8x3 at 75% of their 1RM with a 2 minute rest between sets
Leave
Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
Lat pulls
Hammer Curls
Cable Rows
BB Front Raise
DB shoulder Press
BB Triceps Extensions
Push-ups