Muscle groups, exercises...time?!

[mountn21]

I've been lifting somewhat consistently for the past year and am now trying to shave off some body fat to see what lies beneath, while still maintaining the muscle I have. So I do cardio for about 30 minutes, 3 times a week, and have managed to balance out my food intake to the following ratio:
40P-20F-40C (around 2000 - 2500 cals a day).
I've been struggling to find a workout routine that I'm comfortable with and that is effective in working the total body. I've been really neglecting work on my legs and have focused mainly on Abs and upper body exercises. Recently I've been working out 3 times a week on an A/B routine, beginning each workout with Abs (Day A - Chest/Triceps; Day B - Shoulders/Back/Biceps).
I've tried adding Legs in with my Chest/Triceps, but found the workouts run too long (1.5 - 2 hrs) and I just don't have the energy. I have thought about an A/B/C plan that might look like the following, again starting each workout with Abs:
A - Chest/Triceps
B - Shoulders/Biceps
C - Back/Legs

Is working a muscle group once a week going to be worth it? I'm just finding it tough to squeeze all the exercises into a 1 hour time slot.
Any suggestions on any of this?
Thanks!

[chris_f]

you work out 3 times a week?

Legs are worth "squeezing in" and doing once a week. It's better than nothing. Have you tried doing an A/B split with upper/lower instead of your current split? Or how about a total body 3 times a week?

If you drop your isolation excercises (curls, extensions, etc) and use your compounds (benches, rows, pushes, and pulls) to work your arms, its definately doable and is you get a great workout.

[mountn21]

DO you have any suggestions for good compound exercises? I was thinking maybe Deadlift, Cleans, etc.? I don't have any experience with those exercises, and have been a little reluctant to start them. I worry about my form, since I know it is very important, especially for those types of exercises. Any good tips for starting these?

[Alwyn]

Originally posted by mountn21:
I'm just finding it tough to squeeze all the exercises into a 1 hour time slot.
Any suggestions on any of this?
Thanks!

If you are having a hard time "Squeezing" the exercises in - you're doing too many exercises.

AC