Need temporary hotel workout - Split or full body? Pics and ALL exercises listed

[Jesse92]

I really need a workout for the machine listed in the attachment, and yes I know it looks gay but it is better than nothing and if I workout on for a couple weeks or so my dad will give me a membership to a gym. Here are all the exercises for the different parts of your body you can do on the machine, and add in pushups. Please help me come up with something. I was going to do a Chest, legs, back, shoulders, arms, rest, rest but somebody told me that gives you too many off days....

CHEST: Pec fly, Pec crossover, Incline press, Bench press, Decline press, (pushups)

ARMS: Bicep curl, Triceps extension, Triceps pushdown, Preacher curl

LEGS: Leg extension, leg curl, Outer thigh kick, Inner thigh kick

BACK: Lat pulldown, Back hyper, Seated mid row

SHOULDERS: Shoulder press, Upright row, Standing rear delt, Lateral deltoid

[felboisse]

dude dont be a lazy ass and figure it out yourself. jesus christ, you expect someone to give you a detailed work out plan with instructions. come on man.

[Jesse92]

Fool I want a split, or to be told to do a full body workout can you read my title or what. I listed every single exercise so it would be easier to figure out which one is better. Before you call me lazy, don't be lazy yourself and read.

[BulkingBrit]

i dont understand your question

[felboisse]

Fool I want a split, or to be told to do a full body workout can you read my title or what. I listed every single exercise so it would be easier to figure out which one is better. Before you call me lazy, don't be lazy yourself and read.

ok, i think every1 will agree with me, splits are better than fullbody. you should get dumbbells too, they are cheap and usefull even if ur gonna move to a gym soon.

[BulkingBrit]

heres an email i sent to my friend, with a workout plan...if you'd like to read it.




Monday - chest/abs

tuesday - back

wednesday - shoulders

thursday - triceps/biceps

friday - legs



these are exerices i use, i do 3/5 sets per exercise....& between 2 and 4 exercises depending on the size of the muscle group. leaving 90 seconds rest between each set. dont try to use more heavy weight than your body can handle mate, by that i mean...having to make a swinging motion when pushing out a rep...ya should do be able to perform it calm and steady, to get a better contraction. sometimes less is more.

ok so here they are.



Chest: dumbell bench press, 5x8. http://www.bodybuilding.com/fun/2002/dbbenpress1.jpg


dumbell flys, 3x8. http://www.bodybuilding.com/fun/2002/dbflyes1.jpg
http://www.bodybuilding.com/fun/2002/dbflyes2.jpg


(i use 3x8 barbell, 2x8 dumbell for bench press, but 5x8 with just dumbell will be fine...i dont know how you will go about these though without a bench)

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Back: dumbell rows, 4x8. http://www.bodybuilding.com/fun/2002...mbbellrow1.jpg
http://www.bodybuilding.com/fun/2002...mbbellrow2.jpg


deadlift, 4x8. http://www.bodybuilding.com/fun/2002...legdbdead1.jpg
http://www.bodybuilding.com/fun/2002...legdbdead2.jpg


(with the dumbell rows, if you dont have a bench, do it on the bottom of your bunk bed mate)

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Shoulders:

shoulder press, 4x8.

http://www.bodybuilding.com/fun/imag...lderpress1.jpg
http://www.bodybuilding.com/fun/imag...lderpress2.jpg



front raises, 2x8. http://www.bodybuilding.com/fun/2002...braisetwo1.jpg
http://www.bodybuilding.com/fun/2002...braisetwo2.jpg


shrugs, 2x8. http://www.bodybuilding.com/fun/2002/dbshrugs1.jpg
http://www.bodybuilding.com/fun/2002/dbshrugs2.jpg



upright row, 2x8. http://www.bodybuilding.com/fun/2002/dbuprightrow1.jpg
http://www.bodybuilding.com/fun/2002/dbuprightrow2.jpg


(with the front raise's, dont hold them up at the top like you see in the movies, its not endurance, just go straight up straight down)

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Biceps: hammer curls, 2x6. http://www.bodybuilding.com/fun/2002/hammercurl1.jpg
http://www.bodybuilding.com/fun/2002/hammercurl3.jpg


bicep curls, 4x8. http://www.bodybuilding.com/fun/2002/dbcurl1.jpg
http://www.bodybuilding.com/fun/2002/dbcurl3.jpg



Triceps: tri extention 1x8

http://www.bodybuilding.com/fun/imag...extension1.jpg
http://www.bodybuilding.com/fun/imag...extension2.jpg


weighted dips, 2x8. http://www.bodybuilding.com/fun/imag...dbenchdip1.jpg
http://www.bodybuilding.com/fun/imag...dbenchdip2.jpg


skull crushers, 2x8. http://www.bodybuilding.com/fun/2002/onearmsupext1.jpg
http://www.bodybuilding.com/fun/2002/onearmsupext2.jpg


(there called skull crushers for a reason mate lol be careful)

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Legs: squats, 4x8. http://www.bodybuilding.com/fun/2002/fullsquat1.jpg
http://www.bodybuilding.com/fun/2002/fullsquat2.jpg


calf raises, 3x8. http://www.bodybuilding.com/fun/2002/dbcalfraise1.jpg
http://www.bodybuilding.com/fun/2002/dbcalfraise2.jpg


(you should be able to squat with dumbells raised, just be careful and dont too heavy, you should buy a barbell soon!)





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do all these sets and reps, untill after the 8th rep its starting to hurt and you cant do much more...you'll have to figure out where your at in strength with each muscle group in kilo's, and keep some sort of chart for how much weight you can lift per muscle group for 8 reps.


dont train each muscle group more than once a week nath, i loved what this big guy once told me.

"muscles dont grow in the gym, there just trained in the gym....muscles grow with rest, and in the kitchen"

meaning you gotta eat lots & lots man, ive been sick loadsa times from eating too much.

sorry this is so long, hope ya revise it though!




Jordan

[AllusionDB]

I know the picture of the guy doing squats is not you, but that form is terrible. I know there is probably a better picture somewhere, that shows better form. (ie. Knees no further than the toes)