My gym is at work and I have to workout twice a day. The problem is I only have 30-40 minutes per workout, 1 session being weight training the other being cardio and im limited in equipment.
Lots of dumbbells
a cambered bar incline/decline benches a smith machine pec deck (no this isnt a pic of me lol) lat machine seated cable row machine leg press leg curl machine leg extension shoulder press machine
now that being said, I only have used the lat, cable row and leg machines in any of my workouts.
back
bent over dumbbell rows 4 sets 10-12
stiff leg dumbbell dead-lifts 4 sets 10
lat pull-downs 4 sets 12-10-8-6
seated cable rows 4 sets 12-10-8-6
Legs
dumbbell jump squats 4 sets 10
leg press 4 sets 12-10-8-6
calf press (using the leg press machine) 4 sets 12-10-8-6
leg extensions 3 sets 12-10-8
leg curls 3 sets 12-10-8
also twice a week i do abs and a few core strengthening exercises.
I need help an opinions, am I doing all the right exercises? should i use more of the machines? any help is appreciated
Posted by: Jzilla
anyone?
Posted by: P-funk
Why do you have to workout twice a day?
30-40min. is fine to get a good workout in.
Warm up - 5min.
Lift - 15min
1a) RDL
1b) Db bench press
2a) 1-arm DB row
2b) Split squat
Intervals - 10min x 30sec:30sec
etc...
patrick
Posted by: Jzilla
Originally Posted by P-funk
Why do you have to workout twice a day?
30-40min. is fine to get a good workout in.
Warm up - 5min.
Lift - 15min
1a) RDL
1b) Db bench press
2a) 1-arm DB row
2b) Split squat
Intervals - 10min x 30sec:30sec
etc...
patrick
because i dont have enough time to do weights and cardio in one session. so you would only do 2 exercises per body part? more detail plz
Posted by: P-funk
I would do total body workouts, pair up up and lower exercises to save time, get in and get out.
patrick
Posted by: CowPimp
You can also put together 3 movements in a circuit (Lower body, a push, and a pull):
A1 - Squat
A2 - Dips
A3 - Lat Pulldown
You could easily warmup for 5-10 minutes and do the main part of your workout in 20-30 minutes. Let's say you did 3 sets of 8 repetitions on each of these movements. You could be done with them in 15 minutes or maybe 20 minutes easily. You might even have time for some curls. Woo.
Posted by: pumpfootwear
even i do this chest and tricpes on the same day.. and another day .. for arms ( curling ) and thirid day bisceps and legs.....
Originally Posted by P-funk
