HELP with 30-40 minute workouts

Jzilla · 09-12-2009, 06:56 PM

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

Jzilla · 09-13-2009, 08:18 PM

anyone?

**P-funk** · 09-13-2009, 08:44 PM

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

Jzilla · 09-13-2009, 08:56 PM

Quote:

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

**P-funk** · 09-14-2009, 08:27 AM

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

patrick

**CowPimp** · 09-14-2009, 01:36 PM

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.

pumpfootwear · 10-05-2009, 02:33 AM

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

09-12-2009, 06:56 PM	#1
Jzilla Registered User Join Date: Jun 2006 Posts: 8	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 07:03 PM.

09-13-2009, 08:44 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	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 E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-14-2009, 08:27 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	I would do total body workouts, pair up up and lower exercises to save time, get in and get out. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-14-2009, 01:36 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	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... Belligerent Bovine badass YouTube Videos

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09-13-2009, 08:18 PM	#2
Jzilla Registered User Join Date: Jun 2006 Posts: 8	anyone?

10-05-2009, 02:33 AM	#7
pumpfootwear Registered User Join Date: Oct 2009 Location: india Posts: 15	even i do this chest and tricpes on the same day.. and another day .. for arms ( curling ) and thirid day bisceps and legs.....