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The biggest problem is that the dumbbells at hotel gyms rarely go over 40lb. IF they go to a decent weight, focus on the power five:
- standing shoulder press
- dumbbell deadlifts
- squats (front dumbbell or goblet)
- bench press (incline great too)
- bent over dumbbell rows for back
These are tremendous exercises regardless of your goals. If you want to gain mass go for heavy weight 4-5 reps. Strength do 5-7. Lean muscle go for 8-12. Sets of 4, more rest for the mass/strength goals, less rest between sets for lean mass / cardio. Throw in some sprints and abs and you're set.
IF the dumbbells don't go very high, I'd stick with body exercises: burpees, squat jumps, planks, walking lunges with lower weight dumbbells, shoulder flies.
I'd generally stay away from the cable machines...maybe chest press if the dumbbells don't go high, maybe triceps extensions. Pull-ups are great if the hotel has a bar (rare).
I'll respond tomorrow - just landed at JFK. What body parts you need?
Thank @PWC1
Go on body building.com and look up dumbbell workouts based on your goals. You still have to get a little creative though if that's all your hotel gym has
I've been looking for the same type of plan! Hotel gyms are so limiting when it comes to weight training.
@D1 ideally full upper body (chest, shoulders, back, arms). Can do legs at home
.
Pwc1 what is wrong with cables?
Nothing wrong, just generally prefer free weight variants of the exercises you can do on cables. I also see people struggle with form on cable exercises and strain their necks vs isolate the muscle group. Here are the cable exercises I do like:
- chest press and fly (with the cables up and pushing away from the stacks leaning over not from a bench)
- tricep pushdown/extension with rope attachment
- oblique twists (with handle attachment and arms straight twisting like a baseball swing)
- back extensions (straight bar attachment, arms straight, pushdown)