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HELP with 30-40 minute workouts

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  1. #1
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    HELP with 30-40 minute workouts

    I have a bit of a problem I need help with...

    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.

    Here's what I've been doing so far:

    chest
    flat dumbbell press 4 sets 12-10-8-6
    incline dumbbell press 4 sets 12-10-8-6
    flat dumbbell flys 2 sets 12-10
    incline dumbbell flys 2 sets 12-10
    decline dumbell flys 2 sets 12-10

    Shoulders/Traps
    seated dumbell press 4 sets 12-10-8-6
    lateral raises 3 sets 12-10-8
    front lateral raises 3 sets 12-10-8
    cambered bar upright rows 3 sets 12-10-8
    dumbbell shrugs 4 sets 20-15-12-10


    Arms
    cambered bar curls 4 sets 12-10-8-6
    dumbbell curls 4 sets 12-10-8-6
    hammer curls 3 sets 12-10-8
    machine curls 3 sets 15-20
    skull crushers 4 sets 12-10-8-6
    standing dumbbell triceps extensions 4 sets 12-10-8-6
    cable press downs 4 sets 12-15 (2 sets overhand 2 sets underhand)


    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
    Last edited by Jzilla; 09-12-2009 at 05:03 PM.

  2. #2
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    anyone?

  3. #3
    Patrick
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    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





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    Quote Originally Posted by P-funk View Post
    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

  5. #5
    Patrick
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    I would do total body workouts, pair up up and lower exercises to save time, get in and get out.

    patrick





  6. #6
    Fueled by Testosterone
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    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.





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    even i do this chest and tricpes on the same day.. and another day .. for arms ( curling ) and thirid day bisceps and legs.....

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