Short program

Brian?

I have been hitting the gym at lunchtimes in work recently, so i only have about 40 minutes actual work out time.

What I have been doing is a 5minute cardio warm up followed by 3x8 of bench press, one arm row, bicep curl, tricep pull down, lat pulldown, leg press and military press. This varies a good bit as I try to rush and fit more in.

Doesn't really leave me time to any cardio afterwards either.

Anyone have any suggestion of how I could better use the time available to me?

What I was thinking was maybe that I should just concentrate on doing more compound excercises ie deadlift, squat, bench, military press etc and leave out the isolation excercises like bicep curl.

Ideas?

WHIP IT!

briankeating wrote: »

I have been hitting the gym at lunchtimes in work recently, so i only have about 40 minutes actual work out time.

What I have been doing is a 5minute cardio warm up followed by 3x8 of bench press, one arm row, bicep curl, tricep pull down, lat pulldown, leg press and military press. This varies a good bit as I try to rush and fit more in.

Doesn't really leave me time to any cardio afterwards either.

Anyone have any suggestion of how I could better use the time available to me?

What I was thinking was maybe that I should just concentrate on doing more compound excercises ie deadlift, squat, bench, military press etc and leave out the isolation excercises like bicep curl.

Ideas?

Looks like you already have your answer. I can only work out once a week at this time of year with football training (and golf! :pac:) so I concentrate on the compound lifts pretty much exclusively.

Also, if g'em hears you talking about bicep curls in here she'll sentence you to ten lashes of the whip and 200 lines!

Brian?

WHIP IT! wrote: »

Looks like you already have your answer. I can only work out once a week at this time of year with football training (and golf! :pac:) so I concentrate on the compound lifts pretty much exclusively.

Also, if g'em hears you talking about bicep curls in here she'll sentence you to ten lashes of the whip and 200 lines!

But if it wasn't for the curls I'd have no guns

Colm_OReilly

Brian,

Back in the day when I worked in O2 I'd get a CrossFit workout in during lunch. Never got a chance to do the CF warm up (normally I'd just practice the movements or do a 500m row first) but I always got back to my desk in an hour.

aye

are you going to the gym every lunch time?
if so you could do your lifting days mon, wed, fri, and cardio tues and thurs.

you could also do a weights cardio circuit.
7 mins treadmill at a decent pace, upping the pace each minute.
then one round of weights, ie one set of each exercise, back on the treadmill etc.
do it until you get 3 sets of the weights in.
the idea is to have shortened rest times, so you wont be doing heavy deads and things.

with straped for time i would drop the bicep curl and do an underhand barbell row, it will still work your biceps, but you get your back in there too.

g'em

WHIP IT! wrote: »

Also, if g'em hears you talking about bicep curls in here she'll sentence you to ten lashes of the whip and 200 lines!

The makers of Alka Seltzer said it best: "Try it, you'll like it"...

celestial

briankeating wrote: »

I have been hitting the gym at lunchtimes in work recently, so i only have about 40 minutes actual work out time.

What I have been doing is a 5minute cardio warm up followed by 3x8 of bench press, one arm row, bicep curl, tricep pull down, lat pulldown, leg press and military press. This varies a good bit as I try to rush and fit more in.

Doesn't really leave me time to any cardio afterwards either.

Anyone have any suggestion of how I could better use the time available to me?

What I was thinking was maybe that I should just concentrate on doing more compound excercises ie deadlift, squat, bench, military press etc and leave out the isolation excercises like bicep curl.

Ideas?

Don't get too wrapped up in a 'must-do-cardio' mentality. If you are working pretty much flat out when lifting weights and limiting rest periods, (which you likely are, given you are stuck for time during these sessions) you are getting a cardio workout of sorts at the same time. Feel your heartbeat after doing some heavy squats!

dave80

try dorian yates style workout they only take about 45 min and ye can still get your isolation work done

WHIP IT!

g'em wrote: »

The makers of Alka Seltzer said it best: "Try it, you'll like it"...

That's very profound Jimmy...

Brian?

Cheers for all the other advice lads. I work shifts so "every lunchtime" for me is only 3 or 4 days a week. I think I will give each of the workouts reccomended a go and see what leaves me with enough energy to work and has the best results.

Brian?

Tonight was my first worktime gym session since I posted this, after some thinking this is what I did.

5 minute run to warm up.

Dumbell bench press followed straight away with bicep curls, both 8 reps.
30 second rest. Repeat x3.

Dumbell shoulder press to more bicep curls, 8 reps.
30 second rest, Repeat x3

Lat pull downs to tricep pulldowns, 8 reps, 30 sec rest. Repeat x3

Seated rows on cable machine to weighted crunches, 8 reps 30 sec rest. Repeat x3.

Leg press to leg curl, 8 reps, 30 sec rest. Repeat x3.

All this done in 35 minutes, 5 minute stretch and then back to work.

Conclusions:

During the rest periods from shoulder press on, I was gulping for breath but was ready to lift after 30 seconds and completed all sets fine. Definatly had the energy to add more in to the routine but not the time. I felt really pumped up at the end and was sad to be leaving the gym.

I am not sure why I did a second set of bicep curls, next time I will replace this set with shrugs or calf lifts I think.


Does anyone think I am making any obvious mistakes here or should I keep at this.

Colm_OReilly

Does anyone think I am making any obvious mistakes here or should I keep at this.

No Squats.

Brian?

Colm_OReilly wrote: »

No Squats.

The only problem there is that the gym in work is not the best equipped, my only option for squats would be a smith machine. The dumbells only go up to 25kg, which is too light. I hate doing squats on the smith machine

TKD SC

briankeating wrote: »

The only problem there is that the gym in work is not the best equipped, my only option for squats would be a smith machine. The dumbells only go up to 25kg, which is too light. I hate doing squats on the smith machine

You could try bulgarian split squats with the dumbells...
http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSplitSquat.html
as above, although I hold the DB's down by my side. Worth a try!

By the way, I've come up with a workout I'm happy with now, as I'm similar to you in relation to only having time for about 45mins in gym - I do some rotator cuff specific though too so if you cut that out you could do it bit quicker. Let me know if you want me to post it up...

Brian?

TKD SC wrote: »

You could try bulgarian split squats with the dumbells...
http://www.exrx.net/WeightExercises/Quadriceps/BBSingleLegSplitSquat.html
as above, although I hold the DB's down by my side. Worth a try!

By the way, I've come up with a workout I'm happy with now, as I'm similar to you in relation to only having time for about 45mins in gym - I do some rotator cuff specific though too so if you cut that out you could do it bit quicker. Let me know if you want me to post it up...

I wouldn't mind having a look at all, cheers

Nordwind

Would people agree that holding them by your side is an acceptable way of performing that exercise? I really want to incorporate proper squats into my routine and this might be the short term solution.

BossArky

Nordwind wrote: »

Would people agree that holding them by your side is an acceptable way of performing that exercise? I really want to incorporate proper squats into my routine and this might be the short term solution.

If you hold dumbbells by your side then you are not using your back to support the weight as much.

aye

Nordwind wrote: »

Would people agree that holding them by your side is an acceptable way of performing that exercise? I really want to incorporate proper squats into my routine and this might be the short term solution.

why not hold them above your head? like at the top part of a shoulder press, that would activate your core more!

Nordwind

Cool.

I presume I'll perform this before doing deadlifts?

aye

Nordwind wrote: »

Cool.

I presume I'll perform this before doing deadlifts?

well as discussed here squats and deadlifts on the same day is quite taxing.
if you feel up to it, yes i would deadlift after a squat because it is more of a pull action. i would also not deadlift too heavy as your core muscles should be fairly tired after the squat.

TKD SC

briankeating wrote: »

I wouldn't mind having a look at all, cheers

Hi Brian,

Sorry for the delay. I've an A and B workout and alternate them. Each take exactly 45mins (all go!) but as I said, you might want to cut out the rotator cuff stuff (I've something funny going on with my right one so trying to strengthen in so thats why I have them in there). Although - as a q's to the guys here, would you advocate doing some rotator cuff work in a workout? Only being as strong as the weakest link and all that, or would they get worked anyway as part of various other ex's??

3 Sets x 8-10 Reps. If I have "/" below, means I might do 2 sets of 1st and 1 set of the 2nd...
Workout A:
Warmup - 2min row and some stretches
Press-ups (x20) / Dips
Squat / Split Squat
Bench Press / Fly
Deadlift
Military Press (with shrug at end)
Straight leg, straight back deadlift
Cuban press / seated dumbell power clean (rotator cuff related)
Face pulls (rotator cuff related)
Pull-ups / Chin-ups

Workout B:
Warmup - 2min row and some stretches
Pull-ups / Chin-ups
Squat / split squat
Bent over row (underhand / overhand / single)
Power clean
Delt flys (that's what I call them anyway!)
Straight leg, straight back deadlift
Straight arm front raises @30 degree angle (thumbs up / thumbs down) (rotator cuff related)
Lying on bench - 3 types of rotator cuff ex's
Back extensions

Finish off each with another 2mins / 500m on rowing machine. No doubt I'll change it around a bit as time goes by! But, so far seems a good one and can fit into limited time in gym. I don't mind doing squats & DL's on same day as the weights in my gym dont go extremely heavy so its fine. If I had access to heavier weights I'd prob change it around a bit...
Anyway, hope that of some help / ideas for you...