Brought a curl barbell into work. Routine?

[TechBoyJK]

I brought one of these into the office so I could do some basic exercises at work.

I go to the gym every night, run a few miles and do some weight training. The curl bar was taking up space at home, so I figured I'd bring it in and try and do some of my weight training on my break. This way I could spend less time in the gym and focus on other things.

What I'm trying to decide is what are some good exercises and how should I do them through out the week

I'm going to do biceps Monday, Wednesday and Friday. Should I do triceps on the same day? Or just tuesday and thurdsay?

Any ideas for a routine? I've got about 15 minutes per day at work that I can do this.

 

[Malfeas]

Why not just warm up your whole body with a barbell complex? Reps and exercises are up to you but you could do something like:

Bent over Barbell rows -> Stiff legged dead lifts -> (rotate grip) curls -> (rotate grip) overhead presses -> (rack the bar on front delts) front squats

Its up to you, but why not get a light workout of the entire body? You could also do hang cleans, back squats, good mornings, romanian dead lifts, skull crushers, pushups, overhead squats, etc.

 

[TechBoyJK]

Well, I only have so much time, and I'd be doing the workout in my work clothes, which sometimes consists of dress pants, a button down shirt and a tie. So I was thinking of only focusing on some core muscles, then dealing with the rest when I'm at the gym. Almost to the primary benefit of NOT having to do some core exercises at the gym and being able to focus on other things such as more abstract exercises.

But if I understand what you are saying, incorporate more into each rep, such as doing a dead lift, directly into a curl, directly into an over head press, rinse, repeat?

 

[Malfeas]

Pretty much. I and others do the same thing at work. We work 12 hour shifts and it is very sedentary, this helps break up the monotony of sitting on your arse all day The weight you use will be limited to your smallest muscle , your biceps, so for all other muscle groups its more of a warmup/light workout. Each set of exercises should only take a minute or so. If you don't want to get sweaty just space them out when you can, is it possible to do one set per hour for example?

You can tell from my example set that I like to start with the bar at the feet and work it up my body. If you want when you finish your final exercise with the bar at your shoulders you could reverse the order working you way down. But again it depends upon how much time you can spare while at work and if you want to get sweaty. I know this is poor substitute for a proper workout at a gym or home, but if you are like me and work in a sedentary office position this helps keep you body active.

 

[ZOOYUKA]

I brought one of these into the office so I could do some basic exercises at work.

I go to the gym every night, run a few miles and do some weight training. The curl bar was taking up space at home, so I figured I'd bring it in and try and do some of my weight training on my break. This way I could spend less time in the gym and focus on other things.

What I'm trying to decide is what are some good exercises and how should I do them through out the week

I'm going to do biceps Monday, Wednesday and Friday. Should I do triceps on the same day? Or just tuesday and thurdsay?

Any ideas for a routine? I've got about 15 minutes per day at work that I can do this.

I kind of find this whole post bizarre. You want to spend less time in the gym, yet you go every night? A single EZ curl bar can fix this problem?

First, you don't need to go to the gym 7 days a week. 3-4 days should be more than adequate with proper training. You should not work out your bis 3 days a week! One day will be just fine. Bis are secondary muscles in most upper body exercises. They don't need to be as isolated as most people think.

If I were you I would stick with the gym and find a good 3 day split for you. For instance: Chest/Tris
Back/Bis
Shoulders/Legs

Incorporate supersets if you are pinched for time.

You can still use your break. Stick to calisthenics and leave your weight training in the gym. Abs would be a great thing to do on your break. Everyone intends to do them, but never gets around to them. Make time at work. Also, the http://hundredpushups.com/ program may be something esle you can do.