jandirigma
04-02-10, 12:08 am
Here I am in the province back in my family's home town. No gym, no mirrors, no nonsense. Just a small room, a resistance band, a grip strengthener, and a door gym for some tricep kickbacks. I figured that I better go hard on today's training, 'cause it looks like I'll be spending lots of time with the homies, so I came up with this workout plan that I could do with a small space, minimal equipment, and minimal time. All exercises for each muscle group are performed as a superset. For example, I'll do lateral raises for the shoulders, immediately followed by front raises, and immediately succeeded by all other exercises for the shoulder. That makes one set. Rest between sets is no longer than two minutes. It would also be good to try and keep rest no longer than a minute to ramp up the intensity. This is somewhat a crammer's workout since you've got to finish up the workout in a little less than an hour and target several muscle groups in just one workout. However, I didn't perform exercises that targeted the hamstrings and quads, since they've been pretty sore from leg day a few days back, so I thought I might give them a break. If you think this ain't enough, feel free to throw in body weight squats, jump squats, or lunges into the mix if you want to bomb the legs. Enough of that, now here's the session...
Chest:
Push-ups 4 sets x 20 reps
Incline Push-ups 4 sets x 20 reps
Decline Push-ups 4 sets x 20 reps
Triceps:
Cable Kickbacks 4 sets 20-35 reps
Diamond Push-ups 4 sets 12 reps
Shoulders:
Lateral Raises 4 sets x 12 reps
Front Raises 4 sets x 12 reps
Shoulder Press 4 sets x 12 reps
Upright Rows 4 sets x 12 reps
Calves:
Calf Raises 5 sets x 20 reps
Unilateral Calf Raises 5 sets x 20 reps
Abs:
Crunches 2 sets x 50 reps
Bicycle Crunches 2 sets x 50 reps
Forearms/Hands:
Hand Grippers 5 sets x 12 reps (hold last rep for ten seconds)
Cool-down:
Static Stretching
Chest:
Push-ups 4 sets x 20 reps
Incline Push-ups 4 sets x 20 reps
Decline Push-ups 4 sets x 20 reps
Triceps:
Cable Kickbacks 4 sets 20-35 reps
Diamond Push-ups 4 sets 12 reps
Shoulders:
Lateral Raises 4 sets x 12 reps
Front Raises 4 sets x 12 reps
Shoulder Press 4 sets x 12 reps
Upright Rows 4 sets x 12 reps
Calves:
Calf Raises 5 sets x 20 reps
Unilateral Calf Raises 5 sets x 20 reps
Abs:
Crunches 2 sets x 50 reps
Bicycle Crunches 2 sets x 50 reps
Forearms/Hands:
Hand Grippers 5 sets x 12 reps (hold last rep for ten seconds)
Cool-down:
Static Stretching