I used to drive eveyone nuts in my gym because i was in and out of it within 25 minutes
monday for example
inclined dumbell bench 3 x10
Decline machine Bench 3x10
Tricep extension 3x10

My motto is that if youve not done enough to your muscle to make it grow within 2 sets you arent training properly - the rest of it is eating properly id say its 85% eating - which is what a massive percentage of weight trainers take a very long time to realise.