How to plan a workout around a limited gym

[Spooner]

I know nothing about bodybuilding, but wanted to start lifting some weights to gain some mass. All the workout programs/sites I've read and looked at assume you have access to a gym.

The gym I'm stuck using 4 days a week is in my hotel and is very small.

I have access to:
- Dumbells (free weights, no bars)
- Flat bench
- Incline bench
- Decline bench
- Chest machine
- Shoulder machine
- Leg Extension machine
- Elliptical
- Treadmills


How can I get a good workout routine with access to only the stuff mentioned?

 

[MrDingleDangle]

i believe if i remember right, menshealth website lets u specify, at least somewhat what type of equipment and gives u a workout for that

 

[Spooner]

Originally posted by: MrDingleDangle
i believe if i remember right, menshealth website lets u specify, at least somewhat what type of equipment and gives u a workout for that

it only lets you specify a "gym" or "no gym"

I guess I have like a half of a gym

 

[Spooner]

where are all the gym nazis?

 

[Amused]

How heavy do the dumbells go? How advanced are you physically?

I would try something like this:

(all workouts are preceeded by a 5-10 miniute warmup on the treadmill or eliptical machine)

Day one: Chest and triceps

One warm up set for 15 reps dumbell flat bench presses

Then 2-3 sets of dumbell flat bench presses -- 8-10 reps -- As heavy as you can go so last rep being complete muscle failure (do this on all exercises)

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

2-3 sets of incline dumbell presses -- 8-10 reps to failure

http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

2-3 sets on the chest machine -- as heavy as you can go for 8-10 reps

http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html

2-3 sets of Dumbbell Triceps Extensions -- as heavy as you can go for 6-8 reps

http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
Or
http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html



Day two: Back and Biceps

One warm-up set of bent over dumbell rows - 15 reps

2-3 sets of overhand pull ups, wide or narrow grip -- as many as you can do until complete muscle failure

Do they have a lat pulldown cable? Most do. Do 2-3 sets of these -- 8-10 reps

http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

2-3 sets of dumbells rows -- 8-10 reps -- as heavy as you can go

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

2-3 sets of dumbell rows with shoulders out -- 8-10 reps

http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRowElbowOut.html

2-3 sets of dumbell curls -- 6-8 reps

http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

2-3 sets of incline dumbell curls -- 6-8 reps

http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html



Day three: Legs

2-3 sets of dumbell squats - 6-8 reps (hopefully they have heavy enough dumbells to do this)

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

2-3 sets of dumbell lunge - 8-10 reps

http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

2- 3 sets of extentions 8-10 reps

http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

2-3 sets of dumbell straight leg deadlifts -- 8-10 reps

http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

3 sets of dumbell single leg calf lifts -- 15 reps

http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html



Day four: Shoulders

2-3 sets of dumbell arnold presses - 8-10 reps

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

2-3 sets of shoulder machine presses - 8-10 reps

http://www.exrx.net/WeightExercises/DeltoidAnterior/LVShoulderPress.html

2-3 sets of dumbell upright rows - 8-10 reps

http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html

2- 3 sets of lateral raises -- 8-10 reps

http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

2-3 sets of front raises - 8-10 reps

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html


Each day, do 30-40 minutes on the eliptical trainer or treadmill at an average HR of 150 or better directly after finishing your lifting routine.

 

[TheNinja]

Props to Amused for that post.....very well done. My only suggestions are, I would throw in some abs on 2-4 of the days and on chest/tricep day, finish off with as many pushups as you can do (you might only do 5-10).

 

[Amused]

Originally posted by: Staley8
Props to Amused for that post.....very well done. My only suggestions are, I would throw in some abs on 2-4 of the days and on chest/tricep day, finish off with as many pushups as you can do (you might only do 5-10).

Oh yeah, abs.

The site I posted here showing all the exercises has good info on abs, too.

Forget the pushups.

 

[Rudee]

Reverse Pyramids are excellent for putting on mass. After a light warmup, go to your heaviest weight first, then reduce weight by 15% every set thereafter. I used Reverse Pyramids during the earlier stages of my bodybuilding craze (started back in mid 80's) and put on lots of mass.

 

[Spooner]

Wow, thanks Amused!!!!!!! I will have to look into this.

Yes, I do have a lat pulldown bar. I am unsure of how heavy the dumbells go.

 

[dfi]

Originally posted by: Spooner
I know nothing about bodybuilding, but wanted to start lifting some weights to gain some mass. All the workout programs/sites I've read and looked at assume you have access to a gym.

The gym I'm stuck using 4 days a week is in my hotel and is very small.

I have access to:
- Dumbells (free weights, no bars)
- Flat bench
- Incline bench
- Decline bench
- Chest machine
- Shoulder machine
- Leg Extension machine
- Elliptical
- Treadmills


How can I get a good workout routine with access to only the stuff mentioned?

I would do this:
- bent leg deadlift
- military press
- chins
- bench press
- crunches

About 3 sets each exercise, do that 2-3 times a week. All you need for that is flat bench, a bar, a pull up bar, and some weights.

dfi

 

[Rudee]

Amused made a good post, but definitely overkill on the shoulders. Shoulders are a very small muscle group and get a lot of indirect exercise from other exercises. I would recommend you limit your shoulder workout to no more than 6 sets, focusing on compound movements like presses. A couple times a month throw in some isolation movements like lateral raises, but focus on compound movements.

 

[Spooner]

I don't have a pull up bar.

 

[Amused]

Originally posted by: Spooner
I don't have a pull up bar.

You can buy one that fits in any door way for $15 or so. Hell, you can take it with you when you travel.

IMHO, pull-ups are one of the most important back exercises there is.

 

[Amused]

Originally posted by: Rudee
Amused made a good post, but definitely overkill on the shoulders. Shoulders are a very small muscle group and get a lot of indirect exercise from other exercises. I would recommend you limit your shoulder workout to no more than 6 sets, focusing on compound movements like presses. A couple times a month throw in some isolation movements like lateral raises, but focus on compound movements.

Well, maybe he could toss out the front raises... but I would strongly suggest all the rest. Shoulder strength is important, and it makes you look much better with well defined shoulders.

A lot of people throw in shoulders with chest... and they just don;t have the intensity left to train them well.

I put shoulders last and after legs to ensure he would get rest beteween any other upperbody work, and shoulders.

 

[dfi]

Then you can do bent over rows or some form of dumbbell rows.

The workout I posted, which is basically what I'm doing, is found here:

http://hardgainer.com/forums/showthread.php?s=&threadid=797

The goal is to make sure you have a good foundation first. The foundation being your leg, back/abs, and chest. I also don't think you have to do any bicep/tricep exercises specifically. My friend commented on my arms being bigger, after I stopped doing bicep/tricep for 3 months.

dfi

 

[Spooner]

a whole day dedicated to shoulders? intersting, i haven't seen that before...

 

[Amused]

Originally posted by: dfi

Originally posted by: Spooner
I know nothing about bodybuilding, but wanted to start lifting some weights to gain some mass. All the workout programs/sites I've read and looked at assume you have access to a gym.

The gym I'm stuck using 4 days a week is in my hotel and is very small.

I have access to:
- Dumbells (free weights, no bars)
- Flat bench
- Incline bench
- Decline bench
- Chest machine
- Shoulder machine
- Leg Extension machine
- Elliptical
- Treadmills


How can I get a good workout routine with access to only the stuff mentioned?

I would do this:
- bent leg deadlift
- military press
- chins
- bench press
- crunches

About 3 sets each exercise, do that 2-3 times a week. All you need for that is flat bench, a bar, a pull up bar, and some weights.

dfi

Notice that he said he has no bar available, only dumbells?

 

[Amused]

Originally posted by: Spooner
a whole day dedicated to shoulders? intersting, i haven't seen that before...

It makes a huge difference in appearence. Well built shoulders make you look like you have broader shoulders, and define your arms and chest much better.

Hell, you could just throw in shoulders with chest. That's what I did for the first 8 months or so, but then my shoulder strength started lagging.

 

[dfi]

Originally posted by: Amused

Originally posted by: dfi

Originally posted by: Spooner
I know nothing about bodybuilding, but wanted to start lifting some weights to gain some mass. All the workout programs/sites I've read and looked at assume you have access to a gym.

The gym I'm stuck using 4 days a week is in my hotel and is very small.

I have access to:
- Dumbells (free weights, no bars)
- Flat bench
- Incline bench
- Decline bench
- Chest machine
- Shoulder machine
- Leg Extension machine
- Elliptical
- Treadmills


How can I get a good workout routine with access to only the stuff mentioned?

I would do this:
- bent leg deadlift
- military press
- chins
- bench press
- crunches

About 3 sets each exercise, do that 2-3 times a week. All you need for that is flat bench, a bar, a pull up bar, and some weights.

dfi

Notice that he said he has no bar available, only dumbells?

Didn't even notice that. Funny that there's an flat, incline, and decline bench press and no bar. But regardless, I think you can still do most of what I wrote without a bar. Probably better to keep it simple.

dfi

 

[Amused]

Originally posted by: dfi

Originally posted by: Amused

Originally posted by: dfi

Originally posted by: Spooner
I know nothing about bodybuilding, but wanted to start lifting some weights to gain some mass. All the workout programs/sites I've read and looked at assume you have access to a gym.

The gym I'm stuck using 4 days a week is in my hotel and is very small.

I have access to:
- Dumbells (free weights, no bars)
- Flat bench
- Incline bench
- Decline bench
- Chest machine
- Shoulder machine
- Leg Extension machine
- Elliptical
- Treadmills


How can I get a good workout routine with access to only the stuff mentioned?

I would do this:
- bent leg deadlift
- military press
- chins
- bench press
- crunches

About 3 sets each exercise, do that 2-3 times a week. All you need for that is flat bench, a bar, a pull up bar, and some weights.

dfi

Notice that he said he has no bar available, only dumbells?

Didn't even notice that. Funny that there's an flat, incline, and decline bench press and no bar. But regardless, I think you can still do most of what I wrote without a bar.

dfi

Yeah, he can. I'm still curious how heavy the dumbells go. I'm sure it's pretty limited because a hotel would want to limit liability.

I bet it's a single or a number of benches that are adjustible to incline, decline and lay flat. Am I right?

 

[Spooner]

I bet it's a single or a number of benches that are adjustible to incline, decline and lay flat. Am I right?

2 benches

The flat raises to be an incline
The decline is a strict decline


I'm wondering if I don't do all those shoulder exrcises what else I could do on Day 4

 

[Spooner]

where you at, Amused?

 

[yobarman]

Rule number 1: don't read men's health or men's fitness for any type of information

 

[Rudee]

Originally posted by: Spooner

I'm wondering if I don't do all those shoulder exrcises what else I could do on Day 4

If I was you I'd do a 1 day on, 1 day off routine in which you work out every other day. A good routine for beginners. By the way, if you want to get that intimidating "freaky" look, do some direct work for the neck and traps.

I work my neck and traps directly once a week with lying neck raises, where I lay down on a bench with my head hanging over the end of the bench, wrap a 45 pound place in a large towel, place it on my forehead, then lower and raise my neck for 2 sets of 25 reps. I then lay on my side, and do the same working each side of the neck for 2 sets each. I then do some direct trap work. The neck muscles when trained directly grow very quickly. But you better make sure you start with a very light weight. I've been training for 17 years, so if you're just starting I wouldn't go heavier than 15 pounds on your neck or you may snap it like a twig.

Here's a shot of what a well developed neck looks like:

Neck Shot


Some big delts:

Cannonball Delts

 

[dfi]

My advice is don't do a split. Just do a full body workout. Work your legs/lower back, shoulders, lats, chest, and abs. If your workout goes over an hour your workout is too long (or you're taking too long).

dfi