Fun Workouts For When Your Trainer is Not Around

Wrote this for a client of mine who will be training herself while I'm gone on vacation for 3 weeks.

Basically a 3 workout rotatation for someone who's got some experience in power and O-lifts. 

To make it simple and safer, some movements are done on machines to get a good burn towards the end of a workout.  Most movements are still compound and done with free weights which is my preference for most healthy trainees.

For those not familiar with doing these movements, you can always substitute dumbbells for straight bars.  If you cannot perform these with bodyweight, you can always use machines or bands to assist you.

For her, she likes to perfect her form on the powerlifts, do 1 bodyweight chin up, like to feel some burns in each workout to feel productive, so this is what I gave her.

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TECHNICAL SQUAT & DEAD DAY
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Deficit Dead - stand on a plate 5sets of 5 reps, 2min rest b/w sets
 3/1/3": take 3 sec going up, lock out for 1 sec, and slowly grind the bar down for 3secs.

Front squat - 3 sets of 6reps, 2min rest b/w sets
3/2/x - 3sec going down, 2 secs  in the hole, explode up.

Clean/Front Squat/Split Jerk Conditioning Combo - 15reps total.  Rest 10-15sec between reps.
Use a 70% 1RM for the Jerk.

Note: You can use a dumbell and use a weight you're comfortable performing 6 reps for a split jerk.
A rep is where you perform a clean, follow by a front squat, and explode up and get into a split jerk.

This should take about 5mins.

Leg Curl (machine) 2x to failure - whatever weight you prefer, use a load where you fail at around  20-25reps.

Quad Blast 2x10
Note: if your gym don't have a quad blaster, just use the leg extension machine.  Alternate the leg curl and quad blast movement.

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GUNS, CANNONS, AND WINGS
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Speed Bench 3/2/x" - 6X6, use 50% of 1RM, 1min rest b/w sets

Chin, 3X8

T-bar Row, 3X8
Alternate the chin and T-bar

Chin: 1x failure
if using a machine, add 10-15lbs of assistance.  if done weighted, drop that much resistance.

KB Swings 30 secs

Chin: 1x failure - add another 10-15lbs of assistance or simply do body weight for those using weight belts.

KB Swings 30 secs

note: substitute (or add) Ab Wheels to the KB swing if your gym doesn't have Kettlebells.  Ab Wheels will work your lats hard.

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WALK LIKE ZOMEBIE THE NEXT DAY
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Split Jerk 10x3

Incline DB Shoulder press, 3X10

Back Squat 3x6, 3/2/x
note: alternate the DB shoulder press and squat

Machine Shoulder Press 3x20

3x leg extention machine to failure

3x calf raises on machine to failure
note: if the gym is not too crowded, rotate through the machine shoulder press, leg ext, and calf.