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Short on time .. Short on equipment

  • 26-07-2018 8:33am
    #1
    JesusRef
    Registered Users, Registered Users 2 Posts: 419 ✭✭


    Just looking for some advice on training for someone who hasn't a whole lot of time...
    I work long hours and have young kids so might not get to train until 10-11 at night at a small gym in a local GAA club....
    It is stockpiled with cardio equipment but luckily also has a platform, rack and barbell.
    At home I have a pull up bar but not much else

    My training week would look like
    Day 1 Pull ups, body weight circuits at home

    Day 2 Power Cleans (3x3), Push Press (3x5) Back Squat (3x5),

    Day 3 Deadlift (3x5), Lunges (3x16, 8 each leg), Bent Over Row (3x8).

    Any comments on exercise selection and how a better mix of the above movements would look is welcome


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    JesusRef wrote: »
    My training week would look like
    Day 1 Pull ups, body weight circuits at home

    Day 2 Power Cleans (3x3), Push Press (3x5) Back Squat (3x5),

    Day 3 Deadlift (3x5), Lunges (3x16, 8 each leg), Bent Over Row (3x8).

    Personally I'd put the body weight session on day two between the weights, but its no bid deal, if that doesn't work for your schedule it's no drama.

    With limited exercises you want to hit your main movement. Vertical push and pull, horizontal push and pull, hip-dominant and quad dominant. You have them all in there except one, so I'd drop lunges and include some sort of horizontal press variation (bench, dumbbell or floor presses).
    Power cleans is a food choice for a 7th move.


  • #3
    JesusRef
    Registered Users, Registered Users 2 Posts: 419 ✭✭JesusRef


    Mellor wrote: »
    Personally I'd put the body weight session on day two between the weights, but its no bid deal, if that doesn't work for your schedule it's no drama.

    With limited exercises you want to hit your main movement. Vertical push and pull, horizontal push and pull, hip-dominant and quad dominant. You have them all in there except one, so I'd drop lunges and include some sort of horizontal press variation (bench, dumbbell or floor presses).
    Power cleans is a food choice for a 7th move.

    Super, thanks for taking the time to reply


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