An empty gym. Two weeks. What's the best way to utilize it?

[painey]

It's winter break at my school and I realized I've never used the gym apart from recreational sports. The campus is deserted, so I figure I may as well use the facilities while it's empty and I'm not gunna be judged by being a noob or have to wait for equipment. I've never been a work-out guy, but I am active.. so what's the best thing to do? Treadmills or exercise bikes seem redundant, because all they really do is burn calories. It's a full size university gym, so it has everything.

 

[Sectorseven]

Curl in the squat rack.

 

[takriel]

Shoot porn in it.

 

[FF Seraphim]

Legs - squats
Back - pullups
Chest - mass: bench press, incline/decline/flat. Tone: dumb bell bench
Arms - work on triceps

Remember form is more important then putting up mass amount of weight.

 

[BigDes]

Sell all the training equipment

 

[Prolepro]

Monday - Biceps and Chest
Wednesday - Triceps and Back
Friday - Leg day

Use those two weeks to figure out which exercises work for you (free weights vs. machine etc.) then after that you've established that, youre in a comfortable spot to continue and not feel like a noob.

 

[UltraMagnus]

Legs - squats
Back - pullups
Chest - mass: bench press, incline/decline/flat. Tone: dumb bell bench
Arms - work on triceps

Remember form is more important then putting up mass amount of weight.

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Pretty much this, though basically everyone wants to throw in arm curls, so I guess throw that in if you want.

Don't do anything stupid like lifting way past your means since it doesn't sound like there will be a spotter around. Focus on good form first and build your strength base.

 

[NippleViking]

'Push, Pull, Legs' (PPL) - with abs somewhere too

 

[FF Seraphim]

Oh core. Core is extremely important. I generally do core with leg days.
Planks, and whatnot.

 

[SABO.]

Set up some hidden cameras so you can watch other people workout when they're back for you to pick up on their technique, routines and inspiration.

 

[Bengraven]

Shoot porn in it.

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This is the correct answer.

 

[Knugen]

Workout while naked like in ancient Greece.

 

[Forearms]

Curl in the squat rack.

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Gotta keep that muscle confusion at peak levels.

 

[OhSatan]

Curl in the squat rack.

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you are one of those...

And come on with the posted rutines, you are not injecting steroids you don't need to isolate a bodypart, do compound lifts!

Also yeah shoot a porno.

 

[infinitebento]

put your knuts on everything

 

[EssBeeVee]

naked squats. prop the camera on the floor and aim it to your taint

 

[Stone Cold]

This is my typical kind of schedule

Day 1: Abs, Legs, Biceps. 30 min cardio
Day 2: Shoulders, Back. 30 min cardio
Day 3: Abs, Chest, Triceps. 30 min cardio
Day 4: cardio and Abs only
Day 5: alternative workout (basketball, rock climbing, swimming)
Day 6: repeat day 1

I'll periodically change it up and focus on one muscle group per day, adding different workouts to the mix. The most important thing is to refrain from cheating on your lift, zero ego. If the most you can lift correctly is 20 lbs., then focus on that for two weeks or until you can lift 20lbs rather comfortably.

 

[Deleted member 8197]

Leave it empty and eat chocolate instead.

 

[Hollywood Duo]

Do some sit ups

 

[Invisible Cities]

I'd definitely pull two-a-days.

 

[WascallyWabbit]

Pretty much this, though basically everyone wants to throw in arm curls, so I guess throw that in if you want.

Don't do anything stupid like lifting way past your means since it doesn't sound like there will be a spotter around. Focus on good form first and build your strength base.

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What do you recommend for biceps that aren't curls? They've been in my routine lately but I heard they're a bit redundant

 

[Deleted member 42]

Try stuff

Add it to your routine if you like it
Leave it if you don't

 

[TerminusFox]

Make sure your nutrition is right. All the excercise in the world doesn't mean shit if you ain't getting the right amount of carbs and protein

 

[pokeystaples]

Um...bring a speaker and listen to your music as loud as you want? No need for headphones. Carly Rae Jepsen can really really really like anyone she wants as loudly as she wants while you do your squats.

 

[whatsinaname]

 

[ArachosiA]

This is a perfect opportunity to tie weights to your dick to lengthen it.

 

[Maurice Hamblin]

This is my dream...

 

[super-famicom]

Don't skip leg day

 

[Stone Cold]

What do you recommend for biceps that aren't curls? They've been in my routine lately but I heard they're a bit redundant

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A majority of your bicep growth is going to come from curling, secondary growth will come from chest exercises. The key is to change up the type of curls you do. I swear by bodybuilding.com for workout ideas, heres a pretty solid list of great curl workouts to try for instance.

https://www.bodybuilding.com/content/bodybuildingcoms-10-highest-rated-biceps-exercises.html

 

[Username1198]

Don't skip leg day!

 

[yogurt]

Legs - squats
Back - pullups
Chest - mass: bench press, incline/decline/flat. Tone: dumb bell bench
Arms - work on triceps

Remember form is more important then putting up mass amount of weight.

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This is a good list. I'd add shoulders though...overhead press or lateral raises.

 

[WascallyWabbit]

A majority of your bicep growth is going to come from curling, secondary growth will come from chest exercises. The key is to change up the type of curls you do. I swear by bodybuilding.com for workout ideas, heres a pretty solid list of great curl workouts to try for instance.

https://www.bodybuilding.com/content/bodybuildingcoms-10-highest-rated-biceps-exercises.html

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Thanks! these look interesting

 

[ZackieChan]

Legs - squats
Back - pullups
Chest - mass: bench press, incline/decline/flat. Tone: dumb bell bench
Arms - work on triceps

Remember form is more important then putting up mass amount of weight.

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Mass versus "tone" (whatever that is) sounds like some serious broscience. How does lifting with dumbbells somehow not help with hypertrophy/mass gain?

OP, check out some Jeff Nippard videos on YouTube. He has some good push/pull/legs workout routines that'll get you started.
Or if you want to just gain strength, check out Stronglifts 5x5.

 

[Mr. X]

Day 1 Overhead Press 5x5 + Shoulders/Biceps 5x15
Day 2 Deadlift 5x5 + Back 5x15
Day 3 Bench Press 5x5 + Triceps 5x15
Day 4 Squats 5x5 + Legs 5x15

High weight low reps, low weight high reps

 

[Denamitea]

Throw a party while your parents are away

 

[Deleted member 18742]

Cleans

One of the best lifts you can do. Works for the most part, the entire body

 

[Moon Moon]

Run around screaming and flapping like Kermit.

 

[Brown Intruder]

Monday - Biceps and Chest
Wednesday - Triceps and Back
Friday - Leg day

Use those two weeks to figure out which exercises work for you (free weights vs. machine etc.) then after that you've established that, youre in a comfortable spot to continue and not feel like a noob.

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Listen to this man OP

Also, watch some Athlean x videos on YouTube

 

[Brown Intruder]

DP

 

[UltraMagnus]

What do you recommend for biceps that aren't curls? They've been in my routine lately but I heard they're a bit redundant

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You should be getting bicep activation when you are working out your back (lat pulldown for example), usually having a day for back + biceps works well, you can do a few sets of curls incorporated into your back workout and you can hit your biceps pretty well doing that.

 

[rokkerkory]

gym twice a day... what a dream!

 

[BlueTsunami]

Rub your dick on EVERYTHING

 

[WascallyWabbit]

You should be getting bicep activation when you are working out your back (lat pulldown for example), usually having a day for back + biceps works well, you can do a few sets of curls incorporated into your back workout and you can hit your biceps pretty well doing that.

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Good to know, I should probably incorporate that into my workout, right now most of my workout focuses on lower back with the squat rack. Thanks

 

[m0therzer0]

What's the point, we're all going to die anyway.

 

[Akira86]

This is my dream...

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same here. then some clowns or some aliens or some fill in the blank interrupts my workout and starts chasing me through, and around the machines...

 

[RavFiveFour]

OP shouldn't care or be embarrassed when gym members are there, you better go there anytime you can. Bench press, leg press, Pull-Up, treadmill are at the top of the list. When you talk about commercial gyms, their reputations are the machines right so utilize those if you can. Bless the push ups and sit-ups.

 

[julia crawford]

Spread your seed.