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This is for crazy schedules and limited equipment. I'm a musician and bartender, so I have to hit the gym just when it fits the schedule. That means sometimes I can go three days in a row, and sometimes I have to skip three days. That also means I need the 24 hour availability of a Planet Fitness, even with their limited equipment.
The idea here is that it is set up in cycles, as in, every 5th exercise might be for the chest, but not necessarily that the chest would be worked with any more frequency on any given day.
So, if you only have 20 minutes, you go in and hit whatever exercises you can in that limited amount of time. The next time you go, you simply pick up where you left off. That is why there are no particular days marked, it is just one long thread of exercises in order of targeted parts. That way, nothing gets ignored for too long as could happen in a traditional split format.
Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Smith Machine Squat
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x8 reps |
rest: 60s
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Smith Machine Shrug
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Weighted Tricep Dip
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Machine Incline Chest Press
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3x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Machine Tricep Extension
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x8 reps |
rest: 60s
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