Whats your Briefest Workout for a Body Part Ideas

[OMEGA]

Some of us have tight schedules, and mine is going to be soon

So what is your briefest workout for a given body part?

I will share some of mine, can you guys share some of yours?

Here is one for example

for legs

Again this is just the briefest workout for a given body part if you are on a tight schedule, and just want to preserve things till more time is available

Thankyou guys

Hopefully we can cover all body parts

OK



LEGS


5 sets of sqauts

5 sets of stiff leg dead lifts

5 sets of seated calf raises

3 sets of leg lifts for abs

 

[FitnessFrk]

My Bicep Routine

Biceps - see back day. haven't done direct bicep work in years and the guns are almost 19" cold.

 

[decem]

wtf dude.. that's your leg day to "preserve" things... ????


legs
squats 3x10
ham curls supersetted with leg ext 3x12
calves don't need shit done to preserve them.. it's called walking..


bis
bb curls 5x8

tris
cable pressdowns 5x10

chest
bench press w/u, w/u, 10, 8, 6, 4, 2, 2
incline db press 12, 10, 8, 8

delts
standing db press or bb press 5x10
db lateral raise 4x10

traps
bb shrugs 4-5x8

abs
3x20-25 slow decline situps

balls
3-4/week rubbing one out..

 

[decem]

oh yeah..

lats
rev. grip bb row w/u, w/u, 12, 12, 10, 8
pull-ups 4xfailure

 

[gymtime]

Maintenance is many times easier than trying to progress. You'd be surprised how little effort it takes to maintain muscle as opposed to trying to gain it. I think you could maintain with something as simple as say 3 or 4 sets of squats, calf raises, leg curls and exts.

Is this gonna be a permanent thing for you?

 

[OMEGA]

Gymytime

its gonna be for the next two months or so.

so I was going to increase the cardio with biking, and lift just for maintenance as you said

I got two jobs as of today......this state of the art gym opened that my freind built.....a position opened in sales.......and since I am a student it's perfect for cash flow........ commisions are very rewarding on memberships and training packages..plus the machines and equipment I joke you not is probably the best in the county

the employee market for him is thick.....he actually had a stack of resumes..even for those interested in sales...I have another job, but I had to get in while there was an opening....

so time will be tight but its worth it

after I wean myself away from my other job I'll have more time

the only reason I do not quit the other job I have now is cus I respect my manager, and I can't just leave him hangen like that,
plus I like my other co workers.....

bla bla..I gave you a story LOL




Decem thanks looks solid

 

[decem]

no problemo..

i'm actually in the same boat as you right now.. no fucking time at all.. working 44 hours a week.. have summer farm chores coming up (i.e. plowing, cultivating, bailing, etc etc), a new wife to tend to, two courses during the summer semester.. etc etc etc..

anyway.. i'm just gonna be lifting 2-3 times a week and running 3 times a week... that's it..

anywho... that's my story and i'm stickin to it..

 

[Vortexx]

Combined sets, do one compound exercise, rest 15 seconds, folowed up immediately with isolation exercise, it is intense.

rest 2 minutes between each sets

Maintainance program:

CHEST
2 * 8 incline dumbell press - incline dumbell flyes
2 * 8 decline benchpress - flat dumbell flyes

UPPERBACK
2 * 8 medium grip pulldown - close reverse grip pulldown
(use same weight)
2 * 8 barbell row or reverse grip bb row - wide grip row machine or wide grip seated pulley row
Finishing, choose one:
2 * 8 T-bar row - close grip seatred pulley row
or:
2 * 8 one-arm dumbell row or hammer row machine - one-arm cable rows

LOWERBACK HAMSTRINGS
3 * 8 stiff legged deadlift - legcuel
3 * 8 deadlift - hyperextensions

CALVES
3 * 15 standing calve raises - seated calve raises

QUADS
2 * 20 breathing squats
2 * 10 hack squats - leg-extension
2 * 10 leg press - lunges

 

[OMEGA]

thnks vortex


heres a bicep routine


Incline dumbell curls

one warm up set
two sets till failure


Reverse curls

one warm up set
one set till failure

 

[Mysterio]

Try some compound for an example would be like a squat into a over head press 4X10.