My quick program

tonymcclellan

tonymcclellan

2
Ok, I have decided to design myself a program that allows me to get in and get out of the gym quickly. I dont have much time these days with full time job, full time school, and soon full time dad. I am doing the exercises that I think will most benefit me, and allow me to do my workout in minimal time. What do you think?

Back/Bi
Deadlift w/shoulder shrug
Arnold Press
Military Press
Incline Dumbell Curl
Pull Ups

Chest/Tri
Dips
Incline Bench Press
Tricep Extension
Squats

I will rotate certain exercises in and out to keep myself entertained, and will be doing ab/cardio outside of the gym. I am looking for something quick like I said, until I can get my job at a gym. I will be using my college gym twice a week, and adding a third day of full body at home on my bowflex.
My diet is good right now, I'm looking to just keep in the gym, and make sure I'm throwing some weights around. Any recommendations?

Thanks in advance.
 
isent military press more for shoulder and triceps than it is for back and bi?
 
Squats for legs...but that's not enough for good leg development if you ask me. you need deadlifts, some calf raises, and toss in lunges too.
 
tonymcclellan said:
Back/Bi
Deadlift w/shoulder shrug
Arnold Press
Military Press
Incline Dumbell Curl
Pull Ups

Chest/Tri
Dips
Incline Bench Press
Tricep Extension
Squats
Click to expand...


For day one, I would focus on either Arnold's or militaries, but not both.Same with inclines and dips on day two.Maybe focus on one for three weeks then switch to the other.You are basically hitting the same muscles with both.I'd also drop the curls since pull-ups should be enough for your biceps for now.Same with tricep extensions.Dips and presses hit your triceps plenty hard.No need to further isolate them with extra work.

These recommendations may seem harsh, but with full time work and school and a baby on the way, you really need to focus on the minimum until you get acclimated.The baby will keep you up throughout the night (I know.I've been there twice) so if you want to progress, you need to make sure you don't overly stress your body.

Just my suggestions.



Matt
 
I would consider following a proven and perfected program rather than making one up for yourself, It may be fun and rewarding, but you'll get more from a detailed professional workout.
 
ballast said:
For day one, I would focus on either Arnold's or militaries, but not both.Same with inclines and dips on day two.Maybe focus on one for three weeks then switch to the other.You are basically hitting the same muscles with both.I'd also drop the curls since pull-ups should be enough for your biceps for now.Same with tricep extensions.Dips and presses hit your triceps plenty hard.No need to further isolate them with extra work.

Just my suggestions.
Matt
Click to expand...

Ya thats what I was thinking, maybe overduing it with the mil's and arnold's. Thanks for the good info.

manofkent said:
I would consider following a proven and perfected program rather than making one up for yourself, It may be fun and rewarding, but you'll get more from a detailed professional workout.
Click to expand...

Right now I just wanna keep myself in the gym. Its crazy how much time you really "don't have." Until I get into the groove and see where my time allows, and can reevaluate, I wanna stick with something short and sweet.

Thanks to all, I do respect all opinions and recommendations. Let me rework and then repost. Thanks
 
Probably 4 sets each with 6-8 reps. I've offset the deadlifts and squats, those are the main reason to go to the gym right? haha

Shoulder/Back/Bi

  • Deadlift w/shoulder shrug
    Arnold Press
    Underhand Pull Ups

    Chest/Tri
    Squats
    Dips
    Incline Bench Press
 
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That looks a lot better IMO.Once you get into your schedule of work, school and the baby, you will acclimate pretty quickly and at that point, you should be able to gradually increase the volume of your training.

One additional tip I would offer for when the baby comes, if you get up in the night to feed him, get a quick meal yourself.Something with mostly protein.Both my boys were up about every 2-3 hours during the night for "feedings" and my wife and I would take turns with the baby.When it was my turn, while the baby was having his bottle of formula, I would have some yogurt, peanut butter or a protein shake.I think this helped a lot in regards to maintaining and building muscle during what was a very stressful time.



Matt
 
ballast said:
That looks a lot better IMO.Once you get into your schedule of work, school and the baby, you will acclimate pretty quickly and at that point, you should be able to gradually increase the volume of your training.

One additional tip I would offer for when the baby comes, if you get up in the night to feed him, get a quick meal yourself.Something with mostly protein.Both my boys were up about every 2-3 hours during the night for "feedings" and my wife and I would take turns with the baby.When it was my turn, while the baby was having his bottle of formula, I would have some yogurt, peanut butter or a protein shake.I think this helped a lot in regards to maintaining and building muscle during what was a very stressful time.



Matt
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Didnt even think of that, thanks.
 
If you dont have much time the cut out the biceps and triceps. They will get big anyway.

The best way to save time is to do the biggest compounds possable.

you can work your whole body well with 5 exercises.

Bench press
Chin up
Dead lift, clean and press
Squats

if you do 2-4 workouts a week and have no time the best thing would be to do this

Workout 1

3x10 dumbbell bench press, flat
3x5 barbell bench press, incline

3x10 chin ups close grip
3x5 chins wide grip

Workout 2

5x4 Deadlift, clean and press
5x4 Deadlift
3x5 back Squats
2x10 Front squats
This is probable the best way to gain mass evenly

If you have more time You may like to add these

Workout 1 –
3x10 cable flyes, or dumbbell flyes.
Abs and oblique work

Workout 2-
Military press
Bent over rows


However if you still want to work your arms, you may wan to have 3 workouts.

Workout 1 – Chest, lats, abs and obliques
Workout 2 – traps, shoulders, lower back
Workout 3 – Legs and arms

Because you’ll be working your lower back in workout 2 and 3 you may like to have an extra days rest between workouts. You may also want to adjust your squatting technique so you are not using your back so much.
 
So skip the dips and do the bench? I was wondering if I should put deadlift and squats together or not. I went with no as you can see. Its not so much that I want to work my arms, as I just want to make sure they dont get jealous of no individual attention. I would love to go with a three day routine, but with my school schedule, its just not gonna happen right now.

I am gonna do HIT cardio twice a week, since that can be done in under 20-30 minutes. As I mentioned, right now I am trying to get in as much time as I can, but time is hard to come by. Thanks
 
how many times a week can you train?

You can HIIT train every day. dont put cardio that you can do anywhere and anytime get in the way of your lifting.
 
manofkent said:
how many times a week can you train?

You can HIIT train every day. dont put cardio that you can do anywhere and anytime get in the way of your lifting.
Click to expand...

With rest days in between, really only two days. Wednesday and Saturday. I am gonna do HIT Fri and Sun probably, not at the gym, but at the track right near my house. Mon, Tues, Thursday I have work then classes which lasts basically from 7am to 9pm. I had to compromise with the old lady to get those two gym days, as we dont know what surprises little man is gonna have in store for us.
 
I would suggest learning some good bodyweight exercises and di that fri and sunday.

Its not as goos a with weights but it will help. You can work lats and legs and core with a chin up bar and some bags of rocks.

That way in your 2 gym days you can consentrate on chest, traps and shoulders.
 
I just googled it.

Ive never used one so I cant say. But it looks like it would be better than bodyweight.

do you have time to type up your program?
 
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