Back when I was in the Navy I had the good fortune of being on an aircraft carrier. The carrier had a small gym on the hangar bay. For those of you that don’t know what a hangar bay is, it’s the level right below the flight deck where they keep the planes.
The gym had about 8 treadmills, dumbbells and some cable machines. I used to go there every Mon, Wed and Fri while at sea to get a workout in. This workout gave me great results. My strength and muscle size increased, while my weight decreased.
I was also in and out of there in about 30 minutes. The concept is pretty simple. Do one exercise per body part for 3 sets of 7. The first set being a lighter warm-up set. When finished with the weights, run 1 mile. I also didn’t do any exercises for the legs, since running seemed to cover that for me.
I consider this more of a bodybuilding type program, since there aren’t any full body movements involved. But, if you need a break from your usual training, go for it. It’s not a bad Idea to take a break from normal training every few weeks any way and either go light or do something different. It keeps the mind and body fresh.
Workout (Mon-Wed-Fri)
Dumbbell bench preses
Machine Military press
Cable Lat Pull-down
Cable tricep pressdowns
Dumbbell Bicep curls
15 Sit-ups
Run 1 mile
This workout is quick and will hit most of the muscles in the body. This is a good general fitness weight workout to get most people started. Then you can move on to other exercises like the clean and press when you have built up some strength.
If using this as your main workout program,I would stay on it for at least 1 month and see what the results are like before deciding to move on to something else.
While I’m not a fan of machines, they do have their place. Use them to mix things up, preventing boredom, or to work a particularly weak area. But I would’t use them as my main training tool for too long.
photo credit: aircraft carrier
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