Help me create a routine

  • Posted by a hidden member.
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    Sep 10, 2008 6:09 PM GMT
    So, here's the deal. I managed to find a gym in my city and to get a membership. I can only go three days a week with the membership I've got (the 5 day a week membership was way too expensive on the money we get), so I need to be doing a solid, full body workout every other day.

    Now, I thought that what I would do is just go back to the Strong and Lean program, and that would be all well and good. The problem is that a number of the workouts call for equipment that the gym just doesn't have. It's really got only the most basic equipment that you would find in a small gym. There's only one or two cable machines (one for pecs, one for lats) and they're the old school kind, so you can't, for example, change the height of cables or any such thing. Nor do they have medicine balls or stability balls. So I really just can't do about a third of the exercises in any given day that the Strong and Lean program calls for.

    So here's where you come in. I'm hoping that y'all can help me pull together a solid full body workout program that I can do every other day, that takes into account the basic equipment, yet hits all the major muscle groups that I should be hitting.

    So if you have some advice, send it my way.
  • MSUBioNerd

    Posts: 1813

    Sep 11, 2008 4:47 AM GMT
    It's too late at night for me to think enough to try to design a plan, even if I knew enough to do so. But have you looked at the Strength Foundation 12 week plan? I seem to recall that the weights are only every other day in that one (with the off days being cardio), and the equipment is a lot simpler. It's also possible to substitute specific exercises within the plans. So, for example, if you were supposed to do a cable chest press, and you don't have an appropriate cable machine, you could use a different chest press machine, or do chest presses with a barbell.
  • Posted by a hidden member.
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    Sep 11, 2008 6:02 AM GMT
    I work out at home and have limited equipment. So when "Strong and Lean" calls for something I cannot do, I supplement it with a different exercise for the same group. For instance, I can't do "Smith Machine Inverted Pull Ups" at home, so instead, I do rows with a lighter weight. It seems to be working well for me.

    I do use a lot of books and magazines to help me out as well - but I don't like to do the same routine for a long period of time, so I am always looking for alternatives.
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    Sep 11, 2008 6:35 AM GMT
    Can you post pics of your gym? ...I would love to see what a gym over there looks like. ...Also, would you rate it as a typical gym for over there, or dont you have enough experience with their gyms to make such an evaluation.

    ....do they have a website that could be viewed in lieu of pics?
  • Posted by a hidden member.
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    Sep 11, 2008 1:13 PM GMT
    I would do something like this

    4 compound moves:

    Deadlifts or squats - alternate these each owrkout
    A chest dominant exercise (dumbell or barbell press - either incline or flat)
    A back exercise (single arm rows, chinup or pullups)
    Shoulder exercise ( at the moment I am loving hang clean and presses)
    I also like to throw in dips (so actually there are 5 compound moves icon_wink.gif )

    2 single joint exercises from the following:

    Triceps (skullcrusher or press)
    Biceps ( Hammer or Ez curls)
    Calves (calf raise)

    Then I would mix up the sets - say:

    Monday 4x6
    Weds 3x12
    Friday 3x8

    And then keep changing the reps for 8 weeks and never do the same compounds/single joint for more than 2 weeks in a row - put it in an excel spreadsheet, it's easy to keep track of icon_smile.gif




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    Sep 11, 2008 7:12 PM GMT
    Thanks for the advice y'all.

    Caslon:

    A website? That's cute. I'll try and take some pictures, but I don't know that I will. It would be more than a little odd to go in and start taking shots. Frankly, it's not really all that different except for size and lack of good equipment. It's got mirrored walls like any other gym, a stand alone bench, barbells, dumbells, various other benches for pecs and legs, and a couple other pieces of equipment, and a punching bag. Not really too much difference.
  • Posted by a hidden member.
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    Sep 11, 2008 8:13 PM GMT
    Chewey_Delt saidThanks for the advice y'all.

    Caslon:

    A website? That's cute. I'll try and take some pictures, but I don't know that I will. It would be more than a little odd to go in and start taking shots. Frankly, it's not really all that different except for size and lack of good equipment. It's got mirrored walls like any other gym, a stand alone bench, barbells, dumbells, various other benches for pecs and legs, and a couple other pieces of equipment, and a punching bag. Not really too much difference.


    Ok...dont worry about it then