I am a time poor family man with some weights (dumbbells, bar, bench) in the cellar and a free 30 minutes in the evening to do what I can.
I am aiming for a more athletic build and no hugeness, if that was even possible. I seem to focus on arms, chest, shoulders and back. I occasionally do some cardio intervals on my rowing machine, but that is only about 5-10% of my workouts.
This is what I do, what should I keep and what should I change?
Workout 1 - All 4*10
One Arm Dumbbell Rows
Hammer Dumbbell bicep curls
Workout2 - All 4*10
Barbell Bicep Curl (often switched for hammer curl due to pain in one forearm)
Barbell bench press
Lying Barbell Tricep extensions
Barbell upright Row
I switch between these two workouts and do maybe 4 sessions a week.
There are some overlaps between, would it make sense to split these into more focused sessions?