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routine round shift work

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studly
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2009/08/03 18:21:08 (permalink)
0

routine round shift work


hi all, i need some help with a routine for strength/fitness working around my shift work.

My shifts are so up and down that i find it hard to be consistent.

Currently i do 2 days alternating when i can, sometimes i have 1 day apart sometimes 2 or 3 days apart.

day 1
Deadlift 2x5, 2x3, 2x1
Shoulder press 2x5, 2x3, 2x2
incline DB bench 3x6
hang power clean 5x3
Abs, and sometimes so tricep work

day 2
Squat 2x5, 2x3, 2x1 (alternate with front squats each workout)
BB Bench press 2x5, 2x3, 2x2
pulldowns 3x6
hang power clean 5x3
abs and sometimes bicep work

now i like this but sometimes dont think its enough. I feel my upper back, shoulders and arms are lagging bit im struggling to fit more in due to using mainly compound movements.

ideally i would like to do weights 3x a week and cardio atleast 3x a week but with shift work this is really up and down.

Anyone else work random shifts? anyone with any ideas on how to pick up on my weak links??

sorry if this post is vague, any questions feel free to ask
#1

3 Replies Related Threads

    nunchaku1986
    Olympian Member
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    Re:routine round shift work 2009/08/03 20:05:10 (permalink)
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    sounds tricky with random hours.i myself work earlys and lates that alternates every week so i either do my workout before or after work.you dont have to do them at set times on the dot,it doesnt matter as long as it gets done to behonest.if you want a good 3 day strenth routine maybe you could try frankies mass 5x5.
    #2
    studly
    Senior Member
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    Re:routine round shift work 2009/08/04 15:40:28 (permalink)
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    thanks for your replies.

    NO? nitric oxide i think you mean? i see adverts in mags but as i only see muscletech i dont buy it as i aint rich lol could you (or anyone) reccomend a good, cheaper version? i may try it.

    nunchaku, the 3 day split is always an awkward one for me, cos if i have random rest days wouldnt some bodyparts be rested too much? or maybe it might work out for the better. I'll check out the routine.

    with NO, do you have to cycle it like Creatine to get the best benefits? or could i just take it when needed?? 
    #3
    canidrinkwinny
    Universe Member
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    Re:routine round shift work 2009/08/04 16:03:38 (permalink)
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    muscletech sucks except for fat burners, if you train only 2d / w, best is superset to train full body in 2 training, otherwise if you can afford a 3 d routine there s some good examples to check already posted.
    #4
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