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Seguirei la routine che ti ha consigliato Giulio, restando, come dici tu, in 45 minuti o poco più di wo, con esercizi fondamentali, poche reps e buoni recuperi. A livello di esercizi:
per il petto potresti fare la panca piana abbindandola ai manubri su inclinata,
per i bicipiti il curl in piedi e magari la panca scott,
per i tricipiti la panca piana a presta stretta, le parallele.
Per le gambe squat e affondi, calf per il polpaccio
Per il dorso stacchi, trazioni, rematore
Per le spalle la military press e magari delle alzate frontali
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