Training Plan Redux

Time is tight and the floor’s packed. But by re-jigging your routine to access equipment faster, you max out muscle growth and metabolism, says Lee Matthews of Fitness First

Sunday Metabolic Conditioning

Sunday is the quietest day in all gyms, so you’ll have kit and space aplenty. Swing that kettlebell, grit your teeth through those walking lunges and clear the floor for a round or three of dynamic broad jumps.

Monday Active Recovery

Going back to work is tough enough without lifting really heavy things. Steady state recovery – call it 40 minutes on the treadmill – will help your head decompress while burning up to 650 calories on your lunchbreak.

Tuesday Upper-body Blast

Yes, the gym is busy. No, that’s not a cop out. When the dumbbells are taken, use the neglected TRX set-up for a prolevel upper-body overhaul. Finish with a few press-up variations and you’ll be swole without weights.

Wednesday Pins Of Power

In your quest for an athletic physique, no limb can be left behind. Bodyweight work, weighted vest moves, bridge work and singleleg squats should make it more interesting than queuing for the overcrowded squat rack, too.

Thursday Midweek Mobility

For most, Thursday is the last push before the weekend. For you, it’s time to work out any stiffness before training begins again. Leave the barbells well alone and set up with the resistance bands and foam roller.

Friday Pump Sesh

Sometimes, an honest to goodness arms session is the best way to finish the week – especially since the dumbbell boys will likely be giving themselves the afternoon off. Balance it with something functional – like abs – and you’re ready for the weekend.

Saturday Pay It Back

With the gym all-but empty, it’s pull-up time. Then master dumbbell moves like singlearm rows to build a stronger back and reduce your chance of injury. Slip in an hour of work and you’ll be ready to begin again tomorrow…