Workout Routine for a Busy Schedule

lancing family, career, and bodybuilding can be very challenging. I've come up with a system that works for me, so I thought I'd share it. My focus right now is building muscle, so I am not doing a lot of cardio at the moment. In March I will be changing my priority to trimming fat, so I will be doing more cardio soon. But here is what I've been doing for the past six months or so.  


I workout three times a week. Two of those workouts are at home and one is at the gym. I let my gym membership expire this year in an effort to save money. I've found it's cheaper to pay for a day pass if I'm only going once per week. Each workout focuses on different muscle groups for the most part. Since I only go to the gym once per week I use it as an opportunity to mix up my workout routine so that I keep my muscles guessing. 

First Workout: Chest & Triceps:

Warm up

Flat Bench Press

Dips

Incline Flies or Flies Machine (gym only)

Incline Bench Press

Tricep Overhead Extensions or Tricep Cable Pulldown (gym only)

Close Grip Bench Press

Second Workout: Biceps, Abs, Back, & Forearms

Warm Up

Preacher Curls

Sit-Ups or Abdominal Crunch Machine (gym only)

Wrist Curl & Reverse Wrist Curl

Deadlifts or Back Machine (gym only)

Pull-Ups (gym only)

Standing Curls (with back against wall)

Third Workout: Legs, Shoulders, Traps

Warm Up

Light Squats or Heavy Squats (gym only)

Overhead Press or Overhead Press Machine (gym only)

Incline Front Shoulder Raise

Seated Leg Extensions

Side Lateral Raise

Barbell Shrugs

These workouts are not set in stone. I try to keep things mixed up from one week to the next. I'm always throwing in various other things and rotating which workout I do at the gym. I also rotate between higher weight and higher reps. I think I've been making successful gains doing this. I've added 50 pounds to my bench press in the past six months. My goal is not to compete in a bodybuilding competition. But for someone with a family and a busy work schedule, I think I'm doing pretty well with this routine. 

Gym Equipment Hogs

Has this ever happened to you?

I just hate it when I'm at the gym and someone is monopolizing multiple machines at the same time. I understand that sometimes people like to do super-sets, but they need to remember that they don't own the place. This sort of behavior seems to be more common when the gym is relatively empty than when the gym is full. These equipment hogs realize they can't get away with it when there's lots of other people around. I actually saw a guy rotating between four different machines one time. 


I've learned that usually the best way to deal with this is to talk to them about it politely. Rather than just jumping in and exchanging dirty looks, say "can I use this while you're on the other machine?" More often than not, they'll give in and agree to let you use it. If they're being really stubborn about it, you could talk to a manager. But I would probably just let it go. Unless they're a regular at the gym who is always hogging the equipment. But typically it seems like it's the guests who have bad gym etiquette. The regular attenders are usually more polite.