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  1. #1
    justin2305's Avatar
    justin2305 is offline Senior Member
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    Question job and workouts?!?!?!

    hey guys i just started my new job and its been killer on my workouts i dont have enough time to ever fully complete a workout after school b/f i go off to work i get out of school at 12:30 and am due at work between 2 and 2:30 so really ill get to the gym around 1ish and only have an hour or so to workout and be able to go home and get ready for work so ive shortened up my workout as in no 2diff. muscle groups in the same day except like calfs and abs so here it is let me no what yall think it looks as if itll be perfect timing wise for me and should keep me gaining thanks yall

    Monday
    Chest:
    Bench (barbell) (1 20) (1 10) (2 8) (2 6)
    Incline (dumbbell) (3 8)
    Incline fly’s (3 10)
    Dips (2 20)
    Abs

    Tuesday
    Quad’s:
    Squat (1 15) (1 10) (2 8) (1 6)
    Lunges with barbell (2 20)
    Hamstrings:
    Laying hamstring curl (3 12)
    Calf’s

    Wednesday
    Biceps:
    Barbell curl (3 8)
    2hand over head cable curls (3 10)
    Hammer curls (2 8)
    Reverse grip cable curls (2 10)
    Abs

    Thursday
    Traps:
    Dumbbell shrugs (2 10) (2 8)
    Barbell shrugs behind back (4 8)
    Delts:
    Side lateral fly’s (L-shape) (3 10)
    Shoulder press (2 10)
    Seated fly’s (3 10)
    Calf’s

    Friday
    Triceps:
    Cable pull-downs (C-bar) (2 12) (2 10)
    Over cable extensions (3 8)
    One arm cable kick backs (3 12)
    Rope press downs (2 12)
    Abs

    Saturday
    Back:
    Deadlift (1 10) (5 5)
    T bar lat pull downs (2 10) (2 8)
    Seated cable rows (2 10)
    Wide grip pull-ups (5 5)
    Calf’s

    Sunday
    Stretch
    Cardio
    15mins bike
    1/2mile treadmill
    15mins bike

    i dont really ever do cardio cuz im trying to put on a lil more size but im out of football now and dont ever really do anything but workout so i just threw the lil cardio day in at the end...

  2. #2
    SwoleCat is offline AR Hall of Fame
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    Training 6 days in a row would have me OVERTRAINED like h*ll.

    You should also change your avatar per the request of the system admin in a public announcement a few weeks back.

    ~SC~

  3. #3
    justin2305's Avatar
    justin2305 is offline Senior Member
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    Quote Originally Posted by SwoleCat
    Training 6 days in a row would have me OVERTRAINED like h*ll.

    You should also change your avatar per the request of the system admin in a public announcement a few weeks back.

    ~SC~

    k fixed LOL sorry bout that..... aight then how could i do this i was also thinking somthing like maybe when i normally do chest/tris and back/bis etc. i could maybe head to the gym right after school hit chest go off to work then when i get off go back and hit tris same with back/bis shoulders and legs are there own day so that would prolly only be anywhere from 4-5days a week and ill still keep that lil bit of cardio on that sunday thanks swole....

  4. #4
    justin2305's Avatar
    justin2305 is offline Senior Member
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    hey swole maybe something like this or if anyone else can help that would be grately appriciated thanks

    Monday
    B/f work
    Chest:
    Bench (barbell) (1 20) (1 10) (2 8) (2 6)
    Incline (dumbbell) (3 8)
    Incline fly’s (3 10)
    Dips (2 20)
    A/f work
    Triceps:
    Cable pull-downs (C-bar) (2 12) (2 10)
    Over cable extensions (3 8)
    One arm cable kick backs (3 12)
    Rope press downs (2 12)
    Abs


    Tuesday
    Leg only day
    Quad’s:
    Squat (1 15) (1 10) (2 8) (1 6)
    Lunges with barbell (2 20)
    Hamstrings:
    Laying hamstring curl (3 12)
    Calf’s

    Wednesday
    B/f work
    Back:
    Deadlift (1 10) (5 5)
    T bar lat pull downs (2 10) (2 8)
    Seated cable rows (2 10)
    Wide grip pull-ups (5 5)
    A/f work
    Biceps:
    Barbell curl (3 8)
    2hand over head cable curls (3 10)
    Hammer curls (2 8)
    Reverse grip cable curls (2 10)
    Abs

    Thursday
    Shoulder only day
    Traps:
    Dumbbell shrugs (2 10) (2 8)
    Barbell shrugs behind back (4 8)
    Delts:
    Side lateral fly’s (L-shape) (3 10)
    Shoulder press (2 10)
    Seated fly’s (3 10)
    Calf’s

    Friday
    Rest

    Saturday
    Stretch
    Cardio
    15mins bike
    1/2mile treadmill
    15mins bike
    Abs

    Sunday
    Rest

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