I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
Get some powerblocks or ironmaster dumbbells and one of their benches. Train at home. It saves so much time. Do two or three workouts a week with one of the workouts on your day off. If you only get two whole body work outs a week you are moving forward at a good rate. So assuming you are off weekends train one day on Saturday and find one other day during the week to get that second workout in.
Your workouts might look something like this. Just a suggestion. It's brutal training the whole body in one session but so effective.
Workout One:
1. Dumbbell squats 2 x 12 ( hold dumbbells with straps, keep your upper body upright and don't bend over; really sink the squat)
2. Semi stiff leg deadlifts 2 x 8 ( for lower back and hamstrings)
3. chins 2 x max
4. Dumbbell row with one leg on the bench 2 x 10
5. Flat bench 2 x 8
6. Push ups 2 x max
7. Dumbbell delt press 2 x 8
8. Dumbbell lateral raises 2 x 10
9. Two arm lying dumbbell tricep extension 2 x 8
10. Alternate dumbbell curls
11. ab exercises
Workout B or second workout:
1. Dumbbell power clean 2 x 6 (do it one hand or with two dumbbells)
2. Dumbbell lunge 2 x 12 (12 reps each leg)
3. chins 2 x max
4. two arm dumbbell row 2 x 10
5. Inline dumbbell press 2 x 8
6. Flat dumbbell fly 2 x 10
7. dumbbell press 2 x 8
8. dumbbell upright row 2 x 8
9. dips 2 x 8 (if you buy the attachment for the bench. If not there is a cheap solution)
10. Dumbbell concentration curls 2 x 10
11. ab exercises
