Originally Published on Saturday, 13 September 2014 23:37
Written by Duane Brickhouse, IFBB MP PRO
Don’t have the time to get your regular workout in? Try this!
Occasionally things can pop up that prevent you from being able to make it to the gym as often as you would like. When that happens, you have to adjust your workouts to fit in what body parts you need with the time that you have. Normally, I am able to get in one body part a day, but when that is not feasible, here is a routine that can help you knockout multiple body parts in one session. This is a great alternate workout that can help you hit your upper body quickly.
Dumbbell Chest/Overhead Press: Locate an adjustable bench and set it flat. While lying face up on the bench with dumbbells just outside of your shoulders, press the weight straight up over your chest until your elbows are extended. Return to the starting position and repeat for 8-12 reps. Once you have completed the desired number of sets, raise the bench up a level and repeat for set number two. Repeat this process until the back of the bench is perpendicular to the floor, at which point you have transitioned from a flat press, to an incline, and finally a shoulder press.
Dumbbell row: Place one hand and that same knee on a bench, with your opposite hand holding a dumbbell with your arm at full extension. Your other foot will be flat on the floor. While keeping your back straight row the dumbbell by pulling your elbow as high as you can while keeping your arm close to your side. Perform 3-4 sets of 8-12 reps.
Standing Barbell Curl: Using a shoulder-width underhand grip, curl your arms up at the elbow while keeping your elbows pinned to your side. Hold for a count and then slowly return to the starting position in front of your thighs. Perform 3 sets of 10 reps.
Standing Dumbbell Overhead Extension: Holding the inner plate of a dumbbell with both hands, lower the dumbbell behind your head by bending only at the elbows. Once you hit a full stretch (around 90 degrees), return to the top of the movement. Perform 3 sets of 10 reps. Sometimes I will superset these two movements (curls/overhead extensions).
If time remains, I like to finish up with a few bodyweight movements. With these moves I like to go for 3-4 set until failure, hitting at least 10 per set.
Dips: At a dip station, slowly lower yourself between the parallel bars by bending your arms at the elbow. Again, after going below 90 degrees return your arms to a full extension.
Wide grip pull-up: Grasp a pull-up bar with a wide grip (outside of shoulder width) and your palms facing away. Pull your chest to the bar, and then slowly lower yourself to full extension and come to a full stop at the bottom of every rep. Use the assisted pull-up machine if you are unable to get the desired amount of reps.