Workout Plan

  1. Workout Plan


    I need help with a workout plan. I recently moved to an apartment complex with a gym center in the main building. It has dumbbell sets up to 50lbs, incline bench and flat bench and the rest are machines. I wanna do a 4 day upper body/lower body split like so:

    Monday: Upper
    Tuesday: Lower
    Wednesday: Active Rest
    Thursday: Upper
    Friday: Lower
    Saturday and Sunday: both active rest

    Can I still get jacked while using machines?
    "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates


  2. If you mix free weight with cable, and machines. You can always get a good workout
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  3. Quote Originally Posted by DemntedCowboy View Post
    If you mix free weight with cable, and machines. You can always get a good workout
    We only have one cable machine and it's kind of crap. You can only do 8 exercises on it and that's it.
    "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates

  4. You can make gains using any type of equipment. You've got people who are shredded from no weights at all, just yoga or body weight. It's all about your intensity, diet, and being creative in the gym

  5. With dumbell i would do TABATA training every other day.. exercise that for dumbells, is clean and press, 2 arms anyhow, bent press, Turkish get up, wind mills, bent over rows, renegade rows, curls of all varietys, man makers, squats, over head squats, SOTS press, Goblet squats, floor sweepers, i can go on. I love working out with dumb bells and kettlebells. Here are some pics before and after.
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  6. Btw ive been working out since February.

  7. Alright. Thanks you guys. I have a 35lb kettle bell at home and I'll use that on leg days for goblet squats, swings, etc. and I'll just be creative on Monday and Tuesday and write down so I can keep going with it.
    "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates

  8. Upper bicep curls db over head tri ext Arnold Scott press bent over barbell rows flat bench reverse press shrugs

    Lower w.e machines they have leg press leg curls ext if u feel comfodent enough u can do squat with barbell front and standard weighted lunges barbell or db use bench bar for dead lifts calf raises db or machine

    Kinda general outline to hit everything kinda hard to make one with out knowing your specific goals intended how active you are

    And u might wanna try to do something like bi's tris n shoulders super sets
    Back
    Chest
    Legs

    But again depends on specific goals

  9. Woo hoo trad archery...!
    I still do not own a compound

  10. With that low of weights for free weights, I suggest a high volume routine or at least mix in high volume to some degree. Once or twice a month I'm forced to train at an apartment facility and I just get creative. I can curl the heaviest dumbbell there so how is my chest going to get free weight work? Machines, drop sets, super sets, high reps, negatives, rest pause...etc
    Performax Labs Product Specialist


  11. Man maker, renegade rows, pushups floor press, there is also a incline single press off the floor that get chest developed, also strict floor wipers kill the chest
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