Originally Posted by skydive69

I personally believe that the absolute best exercise for legs (and the whole body, in that it stimulates everything) is 20 repetition squats. One need only do one work set preceeded by a warm-up set. You will notice great results with just one, or at the most twice a week efforts. The secret is to take two or three breaths between each set, and progress the weight every week - no matter how little. When you get to the point that it seems impossible to do 20, back off your weight 15% and commence the cycle again.

Also, you need only do compound exercises - those that work multiple muscle groups. For example, bench press, barbell or dumbell presses, pulldowns or rows. It is a waste of time for anyone but an advanced bodybuilder to do non-compound exercises like tricep pressdowns.

A great routine is:

Ab work
20 rep squats (one warm-up and one work set)
Seated or standing calf raises
Bench presses
Overhead presses
Rows or pulldowns
Barbell or dumbell curls

Typically one warm-up set and two work sets is optimum for the most amount of people. Do a minium of 8 reps, and when you can do 12, add some weight. The above is one of many tacks, but a quick and effective one.

If you have the time you can divide your days up so you are doing pushing exercises one day (bench press, overhead presses), and pulling the next (curls, rows), followed by leg work on the third workout day. You should, however, be able to get through the complete routine in an hour.