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Thread: One day workout - what do you do

  1. #1
    Cross trainer & DL addict mikesbytes's Avatar
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    One day workout - what do you do

    I've had a couple of weeks where my 3 day routine has been diminished to a single day. This is what I did for that 1 day routine

    Full Squats * 3
    Front Squats * 1
    Zelcher Squats * 1
    Bench Press * 3
    Bent over Rows * 2
    Stiff Leg Dead Lifts * 2
    Military Press * 3
    Chin ups * 4
    Dips * 4
    Stretching

    What do you do on a week where you only end up at the gym on 1 day?

  2. #2
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    If I knew I only had one workout to do in a week I would do:

    Squat
    Clean and Jerk
    Deadlift
    Dips or bench press

    Do those heavy enough and that's a solid workout.

  3. #3
    My own personal trainer dumbbell's Avatar
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    Obviously, training only once per week is not enough. But when it's all that scheduling will allow, what can you do.

    At those times, I usually push myself harder to up the intensity as much as possible, and do a full body routine.
    Something along these lines:

    Squat
    Dip
    Deadlift
    Press
    Pullup
    Curl
    Calf Raises
    Ab work

    This would be OK for maintenance purposes, while still covering most of the main muscle systems of the body.
    Jason

    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
    Work in Progress
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    Quote Originally Posted by mikesbytes View Post
    I've had a couple of weeks where my 3 day routine has been diminished to a single day. This is what I did for that 1 day routine

    Full Squats * 3
    Front Squats * 1
    Zelcher Squats * 1
    Bench Press * 3
    Bent over Rows * 2
    Stiff Leg Dead Lifts * 2
    Military Press * 3
    Chin ups * 4
    Dips * 4
    Stretching

    What do you do on a week where you only end up at the gym on 1 day?
    I would hate the gym if I had to do that in one day. I would target each major muscle group with one big lift for a few sets. Probably:

    Bench
    Chin Ups
    Squats
    Military Press
    Deadlifts
    Last edited by Szust; 07-08-2008 at 06:29 PM.
    6'1" 250 lbs

    310 Bench
    385 Squat
    460 Deadlift

    1155 Total (raw)

  5. #5
    Banned KingJustin's Avatar
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    Cleans
    Jerks
    Back Squats
    Metcon: Sled push (think Prowler) with a declining weight supersetted with 500m Rows

    High volume. And 3 sets of each over 90% 1rm.
    Last edited by KingJustin; 07-09-2008 at 06:30 PM.

  6. #6
    Cross trainer & DL addict mikesbytes's Avatar
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    What are Back Squats?

  7. #7
    1000 or bust motoko013's Avatar
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    squats with the barbell on your back...aka regular squats. to differentiate between front squats

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

    Any man under 200lbs is a woman - RhodeHouse

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