I’m a big fan of simplicity. The reason? Simple works. Most trainees need very basic workout programs, at least in the beginning, to make progressive changes to their bodies. As you progress you can still keep the workouts simple and advancing your strength and physique.  The question is “how do I do that?” Well, I’ve put together several workout routines below to help put your mind at ease. These are solid workouts to refer back to when you’re bored with your current routine or just need a little guidance in the gym or on the road.

First up, we’ll address a body weight based program. This will be good for most people on the road for work on while on vacation. The excuse that you no longer have a gym is gone! Here you go:

BODY WEIGHT ONLY

Monday: Upper Body Push

  • Perform 3 sets x 10-15 reps on each exercise (minimal rest)
    • Pushups
    • Chair Dips
    • Judo Pushups/Dive-Bombers
    • Chair/Desk Tri. Ext.

Tuesday: Upper Body Pull (you’ll need a resistance band)

  • Perform 3 sets x 10-15 reps on each exercise (minimal rest)
    • 1-Arm Row (ex. place LEFT foot on band, pull with RIGHT arm)
    • 2-Arm Upright Row
    • 1-Arm Band Curl
    • Band Pull Apart

Wednesday: Lower Body

  • Perform 3 sets x 10-15 reps on each exercise (minimal rest)
    • Air Squat
    • Rev. Lunge
    • 1-Leg RDL
    • Jumping Split Squat

Thursday: Upper Body Push

  • Perform 5 sets x 10-20 reps on each exercise (rest as needed)
    • Side-to-Side Pushups
    • Diamond Pushups
    • High-to-Low Plank

Friday: Upper Body Pull (you’ll need a resistance band)

  • Perform 5 sets x 10-20 reps on each exercise (rest as needed)
    • 1-Arm Band Archer Row (hold band in LEFT hand w/ arm extended straight in front of you, pull with RIGHT hand)
    • 1-Arm Band Upright Row
    • 2-Arm Band Curl

Saturday: Lower Body

  • Perform 5 sets x 10-12 reps on each exercise (rest as needed)
    • For. Lunge
    • Side-to-Side Squat
    • Jump Squat

I’m sure the routine above looks easy to those of you who are pretty strong but I assure you it isn’t. If you’re able to bring a suspension system such as a TRX® with you then that greatly increases the number of exercises you can perform in your hotel room. But, let’s say you have access to a gym with the basics (dumbbells and cable systems) then I have the perfect workout for you…..

GYM/EQUIPMENT

Monday: Upper Body Push

  • Perform 3 sets x 10-15 reps on each exercise (minimal rest)
    • 2-DB Flat Bench Press
    • DB Overhead Tri. Ext.
    • 2-DB Standing Alt. Military Press
    • Cable Tri. Press Down

Tuesday: Upper Body Pull

  • Perform 3 sets x 10-15 reps on each exercise (minimal rest)
    • Lat Pull Down (wide grip)
    • 2-DB Alt. Curl
    • 1-Arm Cable Row (from chest/belly height à split stance for leverage)
    • Cable Rope Curl

 Wednesday: Lower Body

  • Perform 3 sets x 10-15 reps on each exercise (minimal rest)
    • DB Goblet Squat
    • 2-DB Suitcase DL
    • 2-DB Walking Lunges
    • 1-DB Swing (mimic like a 1-arm Kettlebell Swing)

Thursday: Upper Body Push

  • Perform 5 sets x 10-20 reps on each exercise (rest as needed)
    • 2-DB Push Press
    • 2-DB Alt. Incline Bench Press
    • Cable Tri. Press Down

 Friday: Upper Body Pull

  • Perform 5 sets x 10-20 reps on each exercise (rest as needed)
    • Lat Pull Down (underhand)
    •  2-DB Hammer Curl (seated)
    • Cable Horizontal Row (use neutral grip handle à thumbs up)

Saturday: Lower Body

  • Perform 5 sets x 10-12 reps on each exercise (rest as needed)
    • 2-DB RDL (sub 1-leg RDL if weight is too light)
    • 2-DB Rev. Lunges
    • 2-DB Close Stance Squat

You can change out the exercises as you wish but the overall volume (weight lifted x sets x reps) should be high enough for most people to get a good pump.

Have a different routine? Let us know!

STAY FIT MY FRIENDS!

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