Originally Posted by NaSSty Nate
Gotta make sure meal ticket graduates so we can afford nice things.
It's at a gym at work. I take about 80 mins at lunch so it gives me time to get down there and change, stretch etc, and after shower and get back up.
I haven't made the time (not saying I don't have it, just haven't made the time) to go to the gym afterwork and well life gets busy so the best time for me is about 2 pm (gym at work is fairly empty and it has to be with limited equipment).
Goals, lose fat and gain strength. I'm not going to compete etc, so it's all for vanity. I want to lift 2-3 times a week. Cleaned up my diet lately (sticking to it) and doing cardio as well, but want to gain strength.
Day 1 Chest-Tris:
Flat bench press (smith machine) - 10, 8, 6, 10
Incline DB Press - 10 x3
Chest Flyes (if you have an adjustable cable cross machine) - 2 sets of 10 on higher setting, 2 sets of 10 on middle, 2 sets of 10 on lower.
Tricep kickbacks - 10 x3
Tricep Pushdowns - 12 x3
overhead tricep ext (DB) - 8-10 x3
Close Grip Bench (smith Press)- 10X2
Day 2, Back and Bi's:
This is a tough day without certain machines...so heres my best shot.
pull-ups - max x3
bent over rows - 8x3
supinating DB curls - 10x3
Hammer Curls - 10x3
21's aka crazy 7's - 2 sets
Day 3, Legs, light shoulders:
Squats - 5 sets, vary weight.
Lateral DB raises - 10-12x3
Shoulder press flat and/or DB - 10x3
DB lunges - vary distance and weight
Front Raises - 10x3
This is one of the most basic workouts I can think of that will work with the limited equipment you have. If you get a 24hr membership, or still have your UTA membership feel free to grab a few workouts with me.