NapsGear.net


HELP with 30-40 minute workouts

Results 1 to 7 of 7
  1. #1
    Registered User


    Join Date
    Jun 2006
    Posts
    10
    Rep Points
    103932

    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 06:03 PM.

  2. #2
    Registered User


    Join Date
    Jun 2006
    Posts
    10
    Rep Points
    103932

    anyone?

  3. #3
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    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
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  4. #4
    Registered User


    Join Date
    Jun 2006
    Posts
    10
    Rep Points
    103932

    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
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

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

    patrick
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  6. #6
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    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.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  7. #7
    Registered User


    Join Date
    Oct 2009
    Location
    india
    Posts
    15
    Rep Points
    10






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

Similar Threads

  1. Replies: 7
    Last Post: 02-13-2011, 03:09 AM
  2. 5 Minute Management Course
    By Prince in forum Open Chat
    Replies: 6
    Last Post: 03-31-2009, 02:44 PM
  3. What are you actually doing at this minute?
    By Nick+ in forum Open Chat
    Replies: 71
    Last Post: 07-15-2005, 01:34 PM
  4. Make your own R&B hit in 1 minute
    By kuso in forum Open Chat
    Replies: 3
    Last Post: 02-23-2003, 12:53 PM
  5. Full workouts? Alternate Workouts?
    By TheStuff in forum Training
    Replies: 3
    Last Post: 04-23-2002, 12:04 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->