You must keep the body building routines short (40-70 minutes. 60 minutes is probably the best). After that time, the levels of hormones that your body creates for muscle gaining and fat burning will begin to drop. This means that if you keep training after that time you won’t gain muscle and you won’t lose fat quickly. It will make it difficult too for a quick recovery.

You should always rest between the sets but never do so more than 90 minutes. Resting this time between the exercises will help you to do lots of workouts in those 60 minute limits. It will also help your cardiovascular system to improve.

The sets you perform should be between 8 - 15 reps (repetitions) each, in doing so you will get the best pump. This means that you will get blood into your muscle cells and this blood carries nutrients that will feed the muscle cells and will help them to recover and rebuild in a much faster way. Also doing so many repetitions with a medium weight (one you can control over time) will mean that you will avoid to injure your muscles. Also there are scientific studies that proof that building your muscles and burning your fat under this kind of repetitions is much more efficient.

You should switch and cycle your routines, keep them dynamic! Otherwise you won’t grow muscle and you will more probably get bored.