Training constraints

Hi Guys,

Have been missing for a while, new job new hours and new training programme.

1. My new job is really hindering my training , I have Leave my house at 6 in the morning after helping the missis with our 2 young ones, then get back at 8 or 9 every night,. This has completely f*cked up my training programme and I need some advise please.

I have weight at home and can do the following exercizes please help me with some ideas since i can see I am gaining weight quickly and loosing shape.

Bench-Incline and Flat and Barbell
Squat
Pulldowns
Dumbell curls-barbell and bench bar
Pull ups

This is what my gym set allows me to do, my qeustion, should I do a full body everyday or still do different body parts with the lack of equipment? i still need to gain something in the prosess??

Any good advise please if I need to aquire another piece of equipment i will,but need advise please?

Thanks

if you have a barbell you can do shoulder presses, deadlifts, bent over rows, skull crushers, bench, upright rows, shrugs, Romanian deads, ...

should cover most major groups I think...

Nothing wrong with training at home. Free weights are much better than machines anyway.

Here is a program I designed for someone who only had access to weights at home. Try it out, I think you will like it. It's a 4 day split


Exercise Sets/reps/Load Rest period

Legs and Back
Squats 4x 8 @ 10RM 90 sec.
BB Lunges (bar on shoulder) 4x 8 @ 10RM 90 sec.
Romanian Deadlifts 4x 8 @ 10RM 90 sec.
Pull Ups (make a plan here) 4x 8 @ 10RM 90 sec.
Bent over BB rows 4x 8 @ 10RM 90 sec.

Arms
A1 - Incline DB Curls 4x 8 @ 10RM none
A2 - Lying Tricep Extensions (Skull Crushers) 4x 8 @ 10RM 120 sec.
B1 - Standing Reverse Curls 4x 8 @ 10RM none
B2 - Narrow Grip Bench Press 4x 8 @ 10RM 120 sec.
C1 - Hammer Curls 4x 8 @ 10RM none
C2 - Reverse Grip Bench Press 4x 8 @ 10RM 120 sec.

Chest and Shoulders
Incline DB Bench Press 4x 8 @ 10RM 90 sec
DB Flyes 4x 8 @ 10RM 90 sec
BB Bench Press 4x 8 @ 10RM 90 sec
Military Shoulder Press 4x 8 @ 10RM 90 sec
BB Incline Shoulder raises 4x 8 @ 10RM 90 sec
Bent Over Rear Delt Side Raises 4x 8 @ 10RM 90 sec

Calves and AB's
A1 - Siff Lunges * 4x 8 @ 10RM 60 sec.
A2 - Barbell (or just plates) Seated Calve Raises 4 x 25 60 sec
A3 - Standing Calf Raises on a Dumbbell 4 x 25 60 sec.
Weighted Crunches 4 sets to Failure 60 sec.


On days 16 to 30. Repeat the program but do 5 sets of 4 reps @ 5 rep max each. (Except the Calves and Ab's Day will stay the same).
Try and increase the weight each week.

* Siff lunges are the same as normal lunges, except you do them on your TOES the whole time

The tab button not working properly. Let me explain a bit

Squats 4x 8 @ 10RM 90 sec.

This means. The exercise is Squats. You do 4 sets of 8 reps each (at your 10 rep maximum) and you rest for 90 seconds between sets.

A1 - Incline DB Curls 4x 8 @ 10RM none
A2 - Lying Tricep Extensions (Skull Crushers) 4x 8 @ 10RM 120 sec.
B1 - Standing Reverse Curls 4x 8 @ 10RM none
B2 - Narrow Grip Bench Press 4x 8 @ 10RM 120 sec.
C1 - Hammer Curls 4x 8 @ 10RM none
C2 - Reverse Grip Bench Press 4x 8 @ 10RM 120 sec

When you see A1 then A2 then B1 then B2 etc... It means: You do 1 set of A1 then you do a set of A2.
In this case you will do one set of 8 reps of Incline DB curls (at your 10 rep maximum) then without resting (because it says rest = none) you will then do one set of 8 reps of Lying Tricep Extensions. You will rest for 120 seconds and then go back and do a set of Incline DB curls, followed by the Tricep Extensions.
Only once you have done 4 sets each of A1 and A2, do you move on to B1 and B2 and then eventually on to C1 and C2.
i.e you are basically super-setting two opposing muscle groups here (bi's and tri's)

Dont forget the old best push ups,pull ups & dips!!!!

Thanks SahunRSA,


Very nice programme!!! Will print it and use it I will tweak it a bit I will give you feedback on my progress, I have 6kg to loose in 2 months,before i can start my new cycle.

Thanks again

Cool Beastie. keep us informed on your progress.