This is the next in our series of Hotel workouts for people on the road. It is important if you are training at home, to keep the momentum going while you are on the road.
Here are the pictures sent to me.
Looks like we have the following workout equipment to choose from;
- Stability Balls
- Cable Machine
- Dumbbells up to 50 lbs.
The Upper Body Hotel Gym Work Out #2
5-minute jog to start. We will get back to more cardio at the end of the workout, for now, treat this as a warm up. Some studies like this one from ACE suggest cardio AFTER strength training is more beneficial than before your workout.
Dumbbell Flat bench press 3 x 10 (10 each arm) Lower the weights for a 3 count on each rep. This makes it harder to do vs. a quick 10 rep set.
Pull ups 3 x 8. Looks like the cable machine has pull up handles. Same 3 second lower applies like the dumbbell bench press. Most people can only do 2 pulls up at best. Try and jump up with your chin over the bar and lower yourself for a 3 count. Do this for every rep if you need to. This will help build up your pull up strength. Hand position doesn’t matter but if you are a bit weak. Palms facing you for more power from your biceps.
Most people can only do 2 pulls up’s at best. Try and jump up with your chin over the bar, then lower yourself for a 3 count. This will help you build up to a straight pull ups. Hand position doesn’t matter but palms facing you for more power if you are just starting out.
Cable flyes 3 x 10. For a simple cable fly, make sure the cables are at shoulder height. This system, like others, is adjustable.
Iso lat raises 3 x 10. Use light dumbbells like 5 to 8 lbs. No need to overdo it trying to look all Gangster. Light weights on this one.
Stability Ball Pass 3 x 10. Lay flat on the ground and pass the ball back and forth between your hands and feet. Keeping your core tight the whole time. Sitting up in a V to pass the ball.
10 minute elliptical. Finishing with some more cardio to burn off any left over energy you might have.
BONUS: Hammer Curls Alternate arms 3 x 10 (10 reps on each arm). Holding the dumbbells like you would a beer mug. This bonus movement is important because leaving the Gym with a pump is a must!
Quick Round Up
- 5 minute Jog
- DB Bench Press 3 x 10 with a 3 second lower on each rep
- Pull ups 3 x 8
- Cable Flyes 3 x 10
- Iso Late Raises 3 x 10
- Stability Ball Pass 3 x 10
- 10 minute elliptical
- BONUS: Hammer Curls Alternate arms 3 x 10 (10 reps on each arm)