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
What do you do on a week where you only end up at the gym on 1 day?
If I knew I only had one workout to do in a week I would do:
Clean and Jerk
Dips or bench press
Do those heavy enough and that's a solid workout.
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:
This would be OK for maintenance purposes, while still covering most of the main muscle systems of the body.
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.
Last edited by Szust; 07-08-2008 at 06:29 PM.
6'1" 250 lbs
1155 Total (raw)
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.
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