What do you think of this workout plan?

[WillyBrandt]

The only place I have time to workout is at work, where they've got one of those four-station machines (with lat pulldown, etc.), a few benches, and a shitload of dumbbells.

Unfortunately there are no barbells: what do you think of this general workout routine? Is there one that you use? Are there obvious flaws with the below, given the constraints? Thanks!

PLEASE POST YOUR OWN WORKOUT PLANS, IF YOU HAVE ONE! Thanks yet more!

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Days:

A - Legs and Triceps
B - Chest and Biceps
C - Back, Shoulders and Abs

SHOULDERS

DB Overhead Press
Shrugs

DB Upright Rows
Shrugs

BICEPS

Hammer Curls
DB Curls

Hammer Curls
Concentration Curls

TRICEPS

Cable Pushdown
DB French Curls - 2 Hands

DB Kickback
DB French Curls - 1 Hand

LEGS

Lunges
Leg Extensions/Curls (If the machine is there)

BACK

Lat Pulldown
One Arm DB Row

Later: Pullups

CHEST

DB Bench Press
DB Incline Bench Press

DB Bench Press
DB Fly

ABS

Hip Raises
Crunches
Hanging Knee Raises

[Scottie72]

1. which day is back?

You mention the exercises but not the day?

[WillyBrandt]

2. Updated - day C. Basically a M W F schedule

[AngryYoungMan]

3. You've got it wrong.

You have to alternate between extension/flexion. In other words, biceps on back day, triceps on chest day. Abs on leg day.

This will work much better; trust me. (I do a LOT of weightlifting.)

[GOPisEvil]

7. Took the words right out of my mouth - almost.

Back and biceps
Chest and triceps
Shoulders and abs
Legs

After every day other than leg days, I do 30 minutes of cardio.

[meti57b]

4. I do these every other day, three days a week

with the heaviest weight that I can do about 8 repetitions with.

chest: flys on machine, or lying fly and bench press on machine, or on bench and lat pull-downs

legs: leg extensions on machine, or vertical leg raise with ankle weights

mid-back: seated row on weight machine or lying row

gluts: standing hip extension (back kick) on machine

shlds: military press with dumbbells or upward row

abs: crunches

core: dead-bug swim with weights or plank positions

low back: back extensions on bench holding dumbbells

hips: lying leg side raise with ankle weights

triceps: push-downs on machine or dumbbell extensions

biceps: concentration curl or alternating curl


My favorite website for weight lifting exercises:

http://www.exrx.net/Lists/Directory.html

[leftyandproud]

5. bzzt...do this

10 reps of every possible excercise at the gym...then do 10 pushups since you have no barbell..and 10 situps to finish off. Work every muscle A LITTLE (one set of excercises for everything) during every workout. It should take you the same amount of time it takes to do the legs heavily or chest heavily, etc...You will get the whole body in shape at the same time and won't be fatigued.

[MrSlayer]

6. I do 12 oz. curls all night, every night.