I am going to be working on a job from M-Th 7am-9pm, and Friday 7am-3pm.
I will have Friday night, Saturday and Sunday off. I am so used to training Monday, Tuesday, Thursday, Saturday that I don’t know what to do! This job will only last until November, so If any of you guys have some input on what I should schedule my split to be. Right now, I’m figuring:
Friday: Chest
Shoulders
Triceps
Saturday: off
Sunday: Back
Biceps
Legs
I’m really puzzled, but I want so bad to work something out. Please give some help if you’ve ever been in a situation like this!
if you only have 3 days in a row to workout I would drop the bis, tris, and shoulders and focus on the money exercises. Your arms should do ok with chins, dips, presses, rows.
As a long time reader you have most likely seen this article by Coach Davies on the The Bear but as a full body exercise its amazing, put this at the end of your 3 days and you will not be missing the first couple days of the week due to recovery.
Is your job physical? If not is it a lax atmosphere? Do you have your own office? Perhaps you could MacGyver(sp?) an office workout?
Ok! the compund idea sounds good…
I HAVE considered the bear, but I was kind of avoiding it… I’ve done it before if you know what I mean. My job will be pretty physical, I’ll be laying electrical and gas for new housing developements. Taking a semester off from college for some $$$. What days would you go with the split compound movements guys?
Then you’re going to read the program. At that point you might think that you’re not going to do it because it’s not what you’re used to. That would be wrong. Give it a try and I think you’ll be pleased with the results.
Squats or deads first depending on which is weaker hams or quads and then chest/shoulders in between to rest the assisting muscles used in the quad or ham workout.