Quote (Bankai @ Feb 9 2015 12:44pm)

can anyone help me put together a lower routine? and, also tell me if my upper is a bad combo?

schedule: sunday - upper, monday - lower, tuesday - off, wednesday - upper, thursday - lower, friday/saturday - off

planned upper: ( this is just from gathering info online, please let me know if this is a bad routine layout )
machine chest press - 3x5 with 2min rests
seated cable rows - 3x5 with 2min rests
cable chest fly's ( that's basically on a machine right? ) - 3x10 with 1min rests
lat pulldowns ( once again, i think i can do these on machine? ) - 3x10 with 1min rests
overhead press - 3x8 with 2min rests
bicep curcls - 2x15 with 2min rests
cable pushdowns - 2x15 with 2min rests

followed by 30min HIIT

for legs, i'm pretty limited. the machine at my apartment gym only has leg curl and leg lift. and for the upper body stuff, also limited by what my gym machine can do, but if need be i was thinking about getting like those bowflex dumbbells. i dont feel comfortable lugging a whole bench bar into the little gym, but the bowflex dumbbells would be fine because they wont take up much space and easy to carry to/from.

Quote (Bankai @ Feb 9 2015 02:41pm)

also, if deadlifts are pretty essential to losing body fat and overall strength, then i can still go get a barbell and some weights, and lug it into the gym.

Quote (Betrayed @ Feb 9 2015 04:10pm)

All you need for legs:
Squat
Lunges
Maybe leg curl or romanian deadlift
Some kind of calves raises
(OBV those are a must, then you can wrap around some more less compound exercises)

Quote (turtol @ Feb 9 2015 05:29pm)

can you use freeweights?? barbells etc instaed of machines

Quote (Bankai @ Feb 10 2015 02:58am)

there are no freeweights in this gym.

Quote (Bankai @ Feb 9 2015 05:58pm)

there are no freeweights in this gym. only two treadmills, two ellipticals, a couple low weight dumbbells, some weight balls and a machine that has like over a dozen functions, along with a side seat for legs ( curls and extension ).

i can either buy a barbell and haul it into the gym every night, or same with dumbbells ( like the bowflex dumbbells for example ). either way, i gotta drag weights into my gym so its gotta be somewhat mobile.

Quote (Bankai @ Feb 9 2015 07:58pm)

there are no freeweights in this gym. only two treadmills, two ellipticals, a couple low weight dumbbells, some weight balls and a machine that has like over a dozen functions, along with a side seat for legs ( curls and extension ).

i can either buy a barbell and haul it into the gym every night, or same with dumbbells ( like the bowflex dumbbells for example ). either way, i gotta drag weights into my gym so its gotta be somewhat mobile.