circumstances have dictated that i may only be able to get to the gym one day per week (sucks). but i have decided to alternate week to week like this, and if you would suggest any changes i am open to suggestions:
week 1: deadlifts, barbell rows, chins, abs
week 2: deadlifts, leg press, calfs, dips, chest press, forearms
week 3: deads, tri's, bi's, abs, shoulders, chins, dips
week 4: start over
what do you think?
oh yea, and i dont do squats ever too risky
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Results 1 to 10 of 10
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03-27-2003, 01:11 PM #1humma humma humma
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If you could only lift one day per week, what exercise would you choose?
Last edited by The Gym Nazi; 03-27-2003 at 01:17 PM.
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03-27-2003, 01:24 PM #2Registered User
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Re: If you could only lift one day per week, what exercise would you choose?
Why don't you just do a full-body routine each week? Try to concentrate on the compound exercises (deads, benches, dips, chins, etc.)Originally posted by The Gym Nazi
circumstances have dictated that i may only be able to get to the gym one day per week (sucks). but i have decided to alternate week to week like this, and if you would suggest any changes i am open to suggestions:
week 1: deadlifts, barbell rows, chins, abs
week 2: deadlifts, leg press, calfs, dips, chest press, forearms
week 3: deads, tri's, bi's, abs, shoulders, chins, dips
week 4: start over
what do you think?
oh yea, and i dont do squats ever too risky
And you really should consider doing squats.
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03-27-2003, 01:27 PM #3Registered User
- Join Date: Dec 2002
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What about a full body work out reveoling around your core movements.
Week 1- deadlift- leg press- flat press- sholder press- row
week 2- deadlift- pull up- incline press- up right row- leg press
repeat and switch up excercises.
you can train abs and calves at home.
Your routine looks like you are giving too much time between hitting muscle groups.
how come you dead but not squat, I would consider deads more dangerous. More weight and more stress on the lower back.
If you can only go once a week I would waste time with directly traing your arms. Pay more attention to your core lifts and hope your arms maintain their size until you can get back into your regular routine.
just my opinionsListen to me, or else!!!
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03-27-2003, 01:29 PM #4Banned
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You'd be better off doing a full-body workout that's composed of heavy compound movements. Try this in one day:
Bench: 3x3-6
Military: 3x3-6
Squat: 3x4
Bent Over Rows: 3x6-8
Deadlift: 3x3
Shrugs: 3x8-10
Even though this program sucks and can definately be improved on, you get the idea...work your whole body hard with some intense exercises if you work out infrequently.
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03-27-2003, 02:26 PM #5Registered User
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Deads, Bench, Pullups or BB Row, Military Press, JM press or cg bench, and BB curls.
Stick with the big movements, if you're only able to hit it once a week I wouldn't spend time pissing with things like calves abs, traps even, but that's just me.eRepublik Game:
http://www.erepublik.com/en/referrer/Maxx+Johnson
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03-27-2003, 07:06 PM #6Registered User
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Re: If you could only lift one day per week, what exercise would you choose?
Originally posted by The Gym Nazi
circumstances have dictated that i may only be able to get to the gym one day per week (sucks). but i have decided to alternate week to week like this, and if you would suggest any changes i am open to suggestions:
week 1: deadlifts, barbell rows, chins, abs
week 2: deadlifts, leg press, calfs, dips, chest press, forearms
week 3: deads, tri's, bi's, abs, shoulders, chins, dips
week 4: start over
what do you think?
oh yea, and i dont do squats ever too risky
If I was stuck in this situation, I would do the following Three movement's..
1..Heavy Clean and Press
2..20 Rep Squat's
3..Wide-Grip Chin's
4..Go home and EAT!!!
Good luck!!!
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03-27-2003, 07:23 PM #7IntenseCityOwner
- Join Date: Dec 2002
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the big 3 and thats it, if u have a few minutes during the week, do some plate raises and tri work.
[QUOTE][i]Originally posted by V5RED [/i]
[B]lets say ronnie is a pepperoni and sausage pizza
The crust is thick and firm, not too soft not too hard, just right to chew the cheese is thick and gooey but not sloppy and no oil pools the pepperonis and sausage bits are perfectly evenly spaced out and taste great the sauce is full of flavor and a perfect blend of tomato and spices
but, covering the middle of the pizza in a circle that takes up half the pizza
is a giant turd. Will you eat the pizza? or will you pick a pizza that has everything together even tho its not as amazing as the first pizza, because unlike the first pizza it has no turd on it
a distended gut on an otherwise amazing phisique is like a giant turd on an otherwise perfect pizza [/B][/QUOTE]
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03-28-2003, 09:20 AM #8Registered User
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You can probably do chins and dips by setting up stuff in your cell (chest and upper back), and then do squats, deadlifts, bb rows and military press, 3 sets of each
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03-28-2003, 10:12 AM #9Registered User
- Join Date: Dec 2002
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Re: If you could only lift one day per week, what exercise would you choose?
Too risky? Thats bull****. They are only risky if you use ****ty form.Originally posted by The Gym Nazi
oh yea, and i dont do squats ever too riskyLast edited by zackdarnell; 03-28-2003 at 10:15 AM.
--Zack
www.FortifiedIron.com
forums.FortifiedIron.com
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03-28-2003, 06:23 PM #10Member
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if i only had one day out of the week to work out i'd just quit! so props to you, bro.
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