monk_13
New member
Hey guys n girls of ausbb,
I'm Shane, and after a 10 year hiatus, I have decided to get back into the gym/fitness thing. This was mainly decided due to the fact that the old spare tyre and man boobs are/were starting to get beyond a joke. Also need to strengthen the shoulders due to old sports injuries that seem to be niggling at me again.
Training for me is usually whilst I am away for work (I work fly in fly out, 2 and 1) and due to the rather small facilities, I have found it hard to stick to a set pattern, as other people are usually using the equipment, or the equipment is busted, so here is my list.
Day 1:
-Shoulders: Vertical and incline dumbbell press, front dumbbell Raise, carious rotator exercises, cable lateral raise, back flys.
-Chest: Bench press (various grips), dumbbell flys, push ups (feet at various elevations), cable crossovers.
-Abs: Sit ups, decline crunch, dumbbell side bend, knee raises on bars.
Day 2:
-Biceps: Hammer curl, preacher curl, concentration curl (bars/dumbbells or cable, standing or seated depending on what is available at the time)
-Forearms: Wrists curls (palms up and down)
-Triceps: One armed DB extension, dips (sometimes adding weight), push downs, pull downs (rope or bar)
Day 3:
Rest or go for a paddle in the pool
Day 4:
-Back: Various dumbbell and cable rows, various grip pull downs, forward and reverse barbell shrugs, hyper-extensions. (Going to start on the deadlifts next session)
Day 5:
-Legs: Squats (hack, barbell or db), leg press, cable kickback, leg curls, lunges, various calf raises.
-Abs: Sit ups, decline crunch, dumbbell side bend, knee raises on bars.
Day 6:
Rest or go for a paddle in the pool
Day 7:
Start the process all over again, or rest and start again the next day, depending on what day I change shifts.
Sets involve a light weight set of 10-12 reps, followed but 3 sets of 8-10 reps, upping the weight a bit each time.
I don't do each and every exercise mentioned for each muscle group, it depends on equipment/space available at the time. I also try and start off or follow up with a quick cardio session as well, whether it be suicides, skipping rope work, basketball, bike or treadmill.
Thoughts?
I'm Shane, and after a 10 year hiatus, I have decided to get back into the gym/fitness thing. This was mainly decided due to the fact that the old spare tyre and man boobs are/were starting to get beyond a joke. Also need to strengthen the shoulders due to old sports injuries that seem to be niggling at me again.
Training for me is usually whilst I am away for work (I work fly in fly out, 2 and 1) and due to the rather small facilities, I have found it hard to stick to a set pattern, as other people are usually using the equipment, or the equipment is busted, so here is my list.
Day 1:
-Shoulders: Vertical and incline dumbbell press, front dumbbell Raise, carious rotator exercises, cable lateral raise, back flys.
-Chest: Bench press (various grips), dumbbell flys, push ups (feet at various elevations), cable crossovers.
-Abs: Sit ups, decline crunch, dumbbell side bend, knee raises on bars.
Day 2:
-Biceps: Hammer curl, preacher curl, concentration curl (bars/dumbbells or cable, standing or seated depending on what is available at the time)
-Forearms: Wrists curls (palms up and down)
-Triceps: One armed DB extension, dips (sometimes adding weight), push downs, pull downs (rope or bar)
Day 3:
Rest or go for a paddle in the pool
Day 4:
-Back: Various dumbbell and cable rows, various grip pull downs, forward and reverse barbell shrugs, hyper-extensions. (Going to start on the deadlifts next session)
Day 5:
-Legs: Squats (hack, barbell or db), leg press, cable kickback, leg curls, lunges, various calf raises.
-Abs: Sit ups, decline crunch, dumbbell side bend, knee raises on bars.
Day 6:
Rest or go for a paddle in the pool
Day 7:
Start the process all over again, or rest and start again the next day, depending on what day I change shifts.
Sets involve a light weight set of 10-12 reps, followed but 3 sets of 8-10 reps, upping the weight a bit each time.
I don't do each and every exercise mentioned for each muscle group, it depends on equipment/space available at the time. I also try and start off or follow up with a quick cardio session as well, whether it be suicides, skipping rope work, basketball, bike or treadmill.
Thoughts?