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45 minute routine recomendations
Posted on 7/31/17 at 9:22 am
Posted on 7/31/17 at 9:22 am
I am able to workout for three days a week for about 45 minutes at lunch and can't seem to find a good routine to make the most out of my time. Does anyone have any suggestions?
3
Posted on 7/31/17 at 9:45 am to Dizz
You have someone to lift with?
Posted on 7/31/17 at 9:48 am to zatetic
If he only has 45 minutes I don't think having a gym partner would be a good idea
Posted on 7/31/17 at 9:52 am to Dizz
5x5 would probably work well for you. 3 days a week, can be completed relatively quickly and gives you a pretty complete workout.
A Day
Squat
Bench
Barbell Row
B Day
Squat
OH Press
Deadlift
On my last sets I go to failure, with the exception of Deadlifts where I only do 1x5.
ETA: I've been doing this since April 1st and am now starting to add more exercises. This week I'm going to start doing Cardio and ab exercises on T/Th
A Day
Squat
Bench
Barbell Row
B Day
Squat
OH Press
Deadlift
On my last sets I go to failure, with the exception of Deadlifts where I only do 1x5.
ETA: I've been doing this since April 1st and am now starting to add more exercises. This week I'm going to start doing Cardio and ab exercises on T/Th
This post was edited on 7/31/17 at 9:55 am
Posted on 7/31/17 at 9:52 am to Dizz
Depends on your goal. Lifting heavy or going for endurance? More cardio/HIIT focused, or more weight lifting focused?
Posted on 7/31/17 at 10:00 am to colorchangintiger
I was doing 5x5 and as I got higher up in weight the workout was taking longer and longer with stretching and warm ups.
I am looking for a more weight lifting routing with cardio on the days in between.
I am looking for a more weight lifting routing with cardio on the days in between.
Posted on 7/31/17 at 10:29 am to Dizz
There are some serious experts on this board on this plan, but I've been using 5-3-1 for a while now. I'm feeling good, gaining strength, no injuries, and I'm always in and out of the gym in 45 minutes. Probably average 10 minutes warm-up/15 minutes primary exercise, 15-20 minutes accessory work, often supersets (remember accessory work is supposed to be accessory work). I do like to work quickly though.
Posted on 7/31/17 at 10:51 am to Dizz
I would suggest greyskull LCI program. Unless you really want to do them, just drop the deadlift day. Do a day for squats, bench and press. Weighted Chins on bench/press days, barbell curls on squat day.
LINK to program.
Also 5/3/1 three day template would be good too. But for recomp, it's hard to beat the LCI program.
LINK to program.
Also 5/3/1 three day template would be good too. But for recomp, it's hard to beat the LCI program.
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