Quick, effective workout, need help!

[rd53]

First off stats and history
6'4"
280lbs
I'm around 21-23% bodyfat, based off measurement calculations
I played college basketball and did various High Intensity cardio/weights/plyos
During my senior year I had a back injury and I got up too 265lbs or so from my 235 playing weight. I started doing a 6 week program rotating routines every two weeks then starting from the beginning. Super sets, giant sets, etc. I have good lifting technique and knowledge. I got down to 220lbs, abs showing, doing that routine in better shape then when I was playing. I was doing weights, then cardio 2hr routine in the AM before work. **fast forward to now**
I tore my ACL back in February, after going back up to 260lbs playing basketball. Now I'm cleared to run in a straight line and I'm up to 280 now. My goal is to get my abs back, and more, I want to be more cut now then I was back in the day.On to my question.

I'm in a time crunch, the only time that works for me to workout is during the lunch hour. I have 45mins, maybe 55mins max. No high intensity cardio, as I can only jog, I am unable to sprint yet. So I figured in the am on an empty stomach I'd take my Boxer out for a morning walk/jog for 1 hour 7 days a week. Diet is in check, it's posted in the diet forum here----> My Diet

Weights, break from work (I'm the boss so I can take a little longer than 1hr, but not much) I looked at doing two ideas. Modify my old workout to rotate supersets, and giant sets over a 4 week period

week 1-Supersets (ie) one chest, one back, rest
Mon-Chest and back
3sets 10-12 reps
Tues-Bi's and tri's
3sets 10-12reps
Wed-Legs and abs
3sets 10-12reps
(repeats here, sunday off from weights)
Thur-C&B
Fri-B&T
Sat-L&A

Week 2-Giant sets (one chest, one back, one chest, one back, rest)
Same as above but 4sets of 8-10 reps

I have also found searching on here of a total body program and I thought was interesting. I wouldn't be able to do the Cardio it calls for, but maybe within a month or two I could be back sprinting.

I answered your pm but Ill post it here to.

It really depends on what you are trying to accomplish. Here are 3 different routines to check out.

Alternate Workout A and B, training 3 times per week; then complete 20 minutes of high intensity sprints or other interval training (Workout C) one other day per week for a total of four workouts per week (e.g. Mon/Wed/Fri/Sat = A/B/A/C). Following this example, the following week would look like this: Mon/Wed/Fri/Sat = B/A/B/C. You would follow this type of example training program for 4-6 weeks and then switch to an alternative program for another 4-6 weeks.

Workout A
Functional warm-up (5-7 minutes)
Main exercises:
1. Barbell Romanian deadlifts – 2 x 12-14
2. Barbell front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. Barbell bench press – 2 x 12-14
6. Barbell bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B
Functional warm-up (5-7 minutes):
Main exercises:
1. Barbell back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. Barbell standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training )
8-10 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout C
20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
3-5 minutes stretching all muscle groups

Discuss... Opinions... suggestions, thanks!!

[rd53]

No one with input? After looking at it again, I'm going to stick with the modified version of my old workout. Maybe bump some trisets in there to change it up from just supersets/giant sets. Initially I'm not worried about bulking, I need to lose FAT FAST!