NO MORE GYM

[johnstephenson]

Guys i have a problem....My job is making me go out of town and on to a camp for 3 months, i found out they have free weights and nothing else..If anyone has a weekly routine with only free weights can someone please post, i have never been without a gym, Im not cutting just building up as much as possable. thanks

[bighitz]

well nothing wrong with free weights but what do they have ?

[johnstephenson]

bench and bar and a curling bar

[bighitz]

ouch not a lot of selection, and you just cant leave the camp and find a local gym? how heavy or how many plates are there? you could use a variety of exercises like rows, flat bench presses, seated military presses, bb curls, skull crushers, squats (but no rack), deadlifts,,

[johnstephenson]

no unfortunatly thats it and im about an hour outside of town working on the pipeline so no time to run to the gym "without hurting my sleep"

[Matt76]

no db's??

[johnstephenson]

nope

[w8liftinglady]

Originally posted by bighitz
ouch not a lot of selection, and you just cant leave the camp and find a local gym? how heavy or how many plates are there? you could use a variety of exercises like rows, flat bench presses, seated military presses, bb curls, skull crushers, squats (but no rack), deadlifts,,

you could also do power cleans to a front squat-keep it light until you get the movement right.also-use the plates for a lot of your delt exercises-front and side raises-they are pretty challenging with plates..also don't forget weight-free stuff like pull-ups,push-ups squat thrusts and the like...

[lordikon]

Originally posted by johnstephenson
nope

Buy 6 dumbells. 2 light ones, 2 medium, 2 heavy. Bring em along.

[johnstephenson]

Good thought, traveling kinda heavy though..

[house1]

if you have a bench a bar and some plates -- do your basics-

deadlifts,squats, bench, military press,

[Stonecold54]

you shouldn't lose a ton of strength or size in 3 months if you just do a couple of simple workouts a week. Do some benching, curls, extensions, close grip, lunges, calf raises. of course not in the same workout. You should be okay.