Like dsm said less is more. Imo lift eod. Mon,wed,fri,sun/ or mon,wed,fri. Keep it all pretty basic and intense. I like the second one I am a big fan of SS and pre exaust. If you could hit all groups once a week and throw in a lagg day ew or eow you'd be killn it! To keep workouts shorter u can do cardio and abbs on an off day. Just me .o2