Seeking some help for a new routine for when im at work, not much equiptment

[Manthus_X]

Hey,

Ive not posted here a whie due to bad work times and moving rigs a lot... but im finally at a good camp with a steady shift and it actually has some weights, alough not much. Since im there for 2 weeks at a time before I get time off to come back hereto my personal equiptment I was wonderng i I could get some help setting up a new routine for whle im away.

Before my shifts were all messed up I was doing a 7day split, 3days were a few abs workouts and cardio.. so basically it was a 4day split.

I actually got it from someone on this site, said they took it from a mag but it was working for me.  Anyways, I cant do that when im away so I need something I can do within these equiptment guidelines if you wouldn't mind.

They have lots of bb and db, a bench and a small work out cable station that has a becnh press, pec deck, lat pulldown, leg extension. Thats about it. No one really uses any of it as we work 12hours a day, but all I really do out there after work is read and play some pool, aside from eating. So I usually have a hour or two to spare a night.

I suck at setting up programs mainly becuase I don't know much about this game, I tend to either scour this site or others get to get good adivce. If you wuldn' mind it would help me out a lot.

Thanks,

X

[davie]

There are guys here with years of knowledge and experience that dwarfs my own, but id say if ur working 12 hour days ul b tired, so id hit basic movements Rows,dips,bench, squat and shoulder press........maybe a full body routine wen ur away or upper lower.
Then wen ur home again u can do same or any split u want.

davie

[Bluto]

Post a routine and then we can comment on it, suggest what to change etc
If you got a good or fairly good set of dumbbells and barbells you should be allright

[Manthus_X]

Ok.. ive been away for a while but rather than making a new thread ill just reply to this one. Here is what I have been doing lately... all with 6 reps of 6 or 8 depending on exercise with max weight I can handel and be able to do it right for all reps. Also they are done in this order I have listed them

You will probably recognise it I have been using one I found on this board and someone said that they got it from a muscle mag.

Monday - back

Pull ups ( can't do these when im not at home so I need a substitute)
Dead lifts
Front lat pull down
upright DB rows
1 arm bent over DB rows

Tuesday - chest and bicepts

Incline BB bench
Barbell Curl
Pec Deck Flys
Alternating DB curl
Flat BB bench
Preacher curl
Hammer curl
Bent over dips

Wedensday - Abs, forearms and neck

Straight sit up crunchies
Alternate heel touches
Side sit up crunchies (duno the name for them... just same as a straight crunchie but laying kind of on your side)
Standing BB underhand wrist curls (again I don't know the name for these two)
Standing BB overhand wrist curls

Thursday - Legs

Leg extension
Seated calf raises
Standing calf raises
Squats
BB lunhes
Laying down leg curl

Friday - shoulders + tri

Front military press
Skull crushers
DB seated lateral raises
Cable arm pull down (again dn't know the name.. cable machine for lats I put arms at a right angle and then straighten)
Cable lat pull down ( not 100% sure of the name, basically sitting straight up and pulling verticall down on a bar attached to cable)
Dips
Shrugs

Saturday and sunday
I was planning to do cardio here but I don't got anywere I can really do anything, so I generally take it off. Sometimes I do abs or a area I feel is lacking on one of these days. Usually its off though.

On days that I do more than one thing at a time I try to alternate each muscle but sometimes it doesn't work that way. Again all I have is dumbbells barbells a bench press and a gym thing that has leg extension, pull down, bench press and pec deck on it. Some of the names may not be right.. but can you help tweak it and make it better.. the less machines the better... if I could actually use just dumb bells it would be the best but I won't worry about that for now.

Thanks in advance,
X