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Thread: Need a 1 day full body routine suited to my limited equipment availability

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  1. #1
    Wannabebig New Member
    Join Date
    Jan 2008

    Need a 1 day full body routine suited to my limited equipment availability

    Hello, Im new to this particular forum.

    Im about to start working 2 fulltime jobs..16 hour work days. So for now Im thinking I will only be able to do one full body routine per week on saturdays while trying to sneak in some short intense cardio when possible during the week. Im looking to bulk.
    My equipment at hand is:

    Adjustable dumbells
    Tricep bar
    EZ Curl bar
    Olympic bar
    Smith Machine with upper and lower pulley. Bar and strap available for use with pulleys
    Power Tower ( dip station, pull-up bar, captains chair/leg lift )
    Exercise bike
    Anyone out there bored enough to help me set up a ONE day full body routine that will basically hit everything with the equipment available to me? Right now I basically ( and I know this isnt 'right' or ideal ) just work a muscle through various exercises till it is too tired to do any more. So I really never have had a set routine that I stick with. Please help me out


  2. #2
    Senior Member malkore's Avatar
    Join Date
    Dec 2004
    honestly I wouldn't expect to bulk up lifting once a week. that's just not enough stress to keep the body growing. your body's going to adapt so quickly you'll hardly see gains and that will be very frustrating.

    I'd try for 3 full body's per week and just stick to squats, pull-ups, bench press and deadlifts. Short and sweet.

  3. #3
    Senior Member dumbbell's Avatar
    Join Date
    Mar 2006
    Long Beach, CA
    Well in your situation (I myself just came off a 12hr/7 day a week for 6 weeks straight work schedule.) you could do something along these lines:

    a. Squat, b. Dip, c. Stiff-legged deadlift, d. Dumbbell press, e. pullup,
    f. Curl, g. Calf raises, h. Crunches

    Those would encompass most if not all major muscle groups and could be done with the equipment you listed. With your workload making sure you get plenty of rest is going to be the challenge. With only one day a week of training the sessions are going to have to be pretty intense to deliver gains.

    It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
    -Mark Rippetoe

  4. #4
    Senior Member CiteCollegiale's Avatar
    Join Date
    Dec 2003
    If I could only work out 1 day a week I would definately Deadlift. 1-3 sets with your max and try to improve on it every week..
    With 16 hour work days sleeping will be your biggest obstacle but try to get as much sleep as you can.

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