Get hench in 5
There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets.
Make sure that you warm up – get a sweat on
Do each set with perfect technique – fail between 6 and 12 reps. If you can do 12 reps easily, you need to increase resistance
The Griffiths Quick Bodybuilding Protocol
Warm up – 30 bodyweight squats, 30 arm circles, 2 warm up sets with light weight
Shoulder Bodybuilding Workout
Equipment – resistance bands, wrist weight
1 set – standard shoulder press x max reps
1 set – negative reps x max reps
1 set – explosive squats and press x 12 reps
Chest Bodybuilding Workout
Warm up
1 set of press ups x max reps (use Hindu press ups when you can do 25 normal press ups easily)
1 set of plyometric clap press ups x 6 reps

Back Bodybuilding workout
1 set of chin ups x max reps
1 set of negative chin ups x 8 reps
1 set of explosive chin ups x 8 reps
Quick Leg Workout
Warm up – 20 bodyweight squats
1 set – Single Leg Squats (use a support such as a putting your hand on a table to begin)
1 set – explosive jumping lunges

Be very careful with single leg squats, if you lose balance you can injure yourself easily. Try Split squats or just bodyweight squats if you want to minimise the risk of injury