Although i have no formal training as an athlete nor am i a trainer, i have been working out regularly with wts for several years - here is my take.I agree with you, one hour is too much, i just do not have enough time for that and when lifting heavy, it is a bit much. My workouts are limited to 45 minutes of actual gym floor stuff. I have done what you described but for me (and my age) here is what works best. In order to reduce the gym floor time, you will have to lift wts 4Xs a week - still working out the same body part every 5-6 days. Although i appreciate the rationale for working back/biceps & chest/triceps together, i do not. My rationale (and supported by others) is that after doing say a chest routine, trying to maximize an effect on the triceps (by doing a triceps routine afterward) is hindered. The same goes for back/biceps. Another way to look at this, by separating chest/tric, back/biceps, you are essentially working the triceps & biceps at lest twice in a 7 day period. In general, i do the following combinations; Chest/legs/back + triceps/biceps/shoulders. Doing the chest, legs, and back in one day is VERY hard because they are large/major muscle groups so i need to make sure and eat a decent amount of carbs before the routine. I will throw in abs on off days and do cardio around 3 days a week, trying to do it between my wt. lifting days. I take about 1 day off a week and about 1 week off every 2-3 months. Keep in mind that changing the routine every 2 months or so along with eating healthy is essential. You have to feed and rest the muscles in order for them to respond.