Some follow-up questions came up as I read.
- My current workout is about 60min. It looks like these workouts will be at least that as well. You didn't like that there are no supersets?
probably about that, give or take. Supersetting the exercises will get the routine done faster. There's no real need for them, but while one muscle group rests, it makes sense to train another. In my mind anyway...
- What is the rest time between supersets?
just whatever you like. You'll naturally need to rest longer between big compound exercises but for stuff like curls and raises you won't need much rest. I wouldn't worry about timing rest periods. Just rest as long as you need to ensure decent performance on the next set.
- When you say "work your way up to a heavy set of," how many sets are you implying?
as many as it takes. The stronger you get the more you'll need.
Dumbbell press should be different than barbell press? (incline v. bench)
yeah you should split
your chest pressing between flat and incline, so say you worked up to a heavy 5 on the flat bench, you can do an incline press (dumbell or barbell) as assistance. I would do the majority of the strength stuff flat or overhead, and the majority of the assistance on an incline (not too high an incline, like 30 degrees or so). That'll emphasise your upper
chest and make your pecs look awesome.
- No way for me to perform leg curls or leg press. What are good substitutes?
do you have a swiss ball? You can do leg curls on those (google it). Step ups are a good hamstring exercise. Instead of leg press do some Dumbell Bulgarian Split
Squats (google those also). You'll hate those but they're good.
- Can you explain the logic behind switching between RDL and DL?
a good program should include both. You have the conventional deadlift for a big, heavy strength lift, whereas the RDL is an assistance lift for hamstrings which you wouldn't load up as heavy. You'd do low reps for the conventional (5 or so) and high for the RDL (10 - 20).
- Lastly, can I do Lower-Upper-[Abs+HIIT] or take off completely?
you can do your HIIT & abs on any of your off days. I would personally just do abs on your lower
body days (I've listed it as "core" in the sample routine You could structure it like
Monday - Upper
Tuesday - Lower
Wednesday - off
Thursday - Upper
Friday - Lower
Saturday - off
Sunday - HIIT
or whatever. That's just one possible way to structure it.