One of the challenges in training in a public gym is that finding a free station is almost impossible. Finding two to do a double station? A nightmare!
It does not matter if it is a university campus one or a Gold’s gym. I have remedied the situation by taking up one bar and some dumbbells and the ability to stay on the spot for the duration of the workout. If you don’t know how to the Olympic lift variations, please hire a qualified weightlifting coach, watching videos on YouTube won’t cut it.
This also works great for someone with a home gym with restricted surface area. It goes like this::
Monday
Equipment needed: Olympic bar and plates and dumbbells
A. Power cleans from mid-thigh 5 x 4-6, rest 3 minutes between sets. Tempo X0X0
B-1 Add 25 % more weight and do 5 x 4-6 of clean pulls, , rest 100 seconds between sets. Tempo 10X0. The bar is pulled up 5 cm above the belly button.
B-2 Standing Lateral Raises 5 x 8-10, rest 100 seconds between sets. Tempo 20X0
C-1 Clean Pulls 4 x 4-6 , rest 100 seconds between sets. Tempo 30X0. The bar is pulled up 5 cm above the belly button.
C-2 Seated External Rotation, Elbow on Knee 4 x 8-10, rest 100 seconds between sets. Tempo X0X0.
Tuesday
Equipment needed: Chin up station and dumbbells
A-1 Wide Grip Pullups, 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
A-2 One Arm Overhead Dumbbell Presses 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
B-1 Narrow Supinated Grip Chin-ups, 5 x 4-6, rest 90 seconds between sets. Tempo 30X2
B-2 One Arm Lean Away Lateral Raises 5 x 8-10, rest 90 seconds between sets. Tempo 30X0
Thursday
Equipment needed: Olympic bar and plates and Power Rack.
A. Paused Front Squats 5 x 4-6, rest 3 minutes between sets. Tempo 32X0
B. Cyclist squats, 5 x 8-10, rest 2 minutes between sets. Tempo 30X0. They are narrow heels elevated squats. Heels are 15 cm apart, and elevated 6-10 cm. Expect to decrease the weight every set.
C. Inertia squats 5 x 6-8, rest 2 minutes between sets. Tempo 22X0. Sent the pins so that are at solar plexus level when your heels are together. Work up in weight on this one. Only the last set should be challenging.
D. Back Squats 1 x 15-20. Tempo 20X0
Friday
Equipment needed: Adjustable Bench and Dumbbells
A-1 Incline Dumbbell Press, 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
A-2 Incline Dumbbell Curls 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
B-1 Flat Dumbbell Presses, 4 x 8-12, rest 90 seconds between sets. Tempo 30X0
B-2 Seated Dumbbell Zottmann Curls, 4 x 8-12, rest 90 seconds between sets. Tempo 30X0