Squats and deadlifts. Lets do something different here- take the 5x5 weight that you did last week and add 5-10 pounds and do 6x5. Remember, if you can't squat, then do belt squats or safety squats or leg presses. If you can't dead lift, then do bent rows or one arm rows, or hex bar dead lifts. Some type of pull. Even Romanian Dead lifts.
The workout will still be short and won't crush you. Push the rest periods. If you have an issue with rest periods, get a stopwatch and do one set every minute. Then leave.
Same as Day 1 here with the overhead press and bench press-add 5-10 pounds and do 6x5. Then leave.
Day 3 - Same as week 1 but with different exercises.
This is an assistance day or bodybuilding day.
You will do 3x12 of all of these exercises. You can do them in a circuit, or you can do one exercise at a time, but make sure that you move fast and you are huffing and puffing and sweating. The weights that you choose should be challenging but not to failure, I want you to feel great when you walk out of the gym.
Db front raises
Db bench press
Chins or Lat pulls or Cable rows or One arm rows.
AND here comes the dreaded cardio. Ride a bike for 60 total minutes this week. Or walk, or any cardio that you prefer. Just sweat. Don't go crazy. You should be able to have a conversation while doing it. So you have 60 total minutes. That could be 2, 30 minute sessions, 6, 10 minute sessions, 1, 60 minute session.You decide! Whatever. Just get 60 minutes in.
As far as diet goes: For two days this week, don't eat after 7pm. You can handle that for sure.
Until next week!