Tri-set #1
Pushups
Rows with the bands
Crunches
Tri-set #2
Lateral raises with the bands
Curls with the bands
Close grip push-ups
Workout (B) – Lower Body/Abs
Tri-set #1
Squats (Close Stance) with no weights
Squats (Medium Stance) with no weights
Squats (Wide Stance) with no weights
Tri-set #2
Lunges (Pressing w/ heels) with no weights
One legged calf raises with no weights
Leg raises
You will perform this routine every day in your room by alternating between Workout (A) one day and Workout (B) the next day using 5 sets of as many reps as possible in each exercise. You may ask if one day in between would be enough for the muscles to recover. The answer to this question is yes due to the fact that you are not lifting heavy weights.
There are two tri-sets in each workout, which are three exercises performed one after the other with no rest in between sets. After all three exercises have been performed, you can take a 1 minute rest and start over, or, for a more pronounced cardiovascular effect, and a quicker paced workout, you can continue performing the exercises in circuit fashion up until all 5 sets have been done. Once you are finished with tri-set#1 then you can move on to tri-set#2. You can rest 60 seconds between the time you finish tri-set #1 and start #2 or you can simply start the second one with no rest.
If you perform the routines in circuit fashion without rest, you can get away without doing additional cardiovascular exercise. However, for those of you who would like to still perform your traditional cardio, a quick power walk for 20-30 minutes after the workout or first thing in the morning if you rather do the resistance portion at night.
Bodybuilding Dieting During Travel
I would say that this is by far the most challenging part of being a traveling bodybuilder. The steps below are the ones that I take to assure that meals are not missed.
- Make sure that prior to selecting the hotel, you choose one that has a refrigerator in the room and that provides access to a microwave.
- Find out where the grocery stores are at so that as soon as you settle down you can go grocery shopping. Ensure that you get plenty of Ziploc bags while you are there.
- The day that you jump on the plane, carry with you a book bag full of chicken sealed on individual Ziploc bags. For carbohydrates you can have bags of brown rice ready as well. I place all of my individual small Ziploc bags of protein in a large one and do the same with my brown rice bags. In addition, bring with you some Tupperware containers, Meal Replacement Packets (MRPs) and/or Ready-to-Drink (RTD) Shakes. This will guarantee that you do not miss meals on the day that you are heading to your destination. As far as water, since now you cannot carry those in the planes, drink as much as you can before the checkpoints and then drink some more during the flight. Believe it or not, when I select my seats on a plane, I always try to get them as close to the lavatory as possible since the water that goes in must come out.
- Invest on a small George Foreman grill (please take a look at my George Foreman Grill Product Review) so that you can take it to the hotels with you. In this manner you can grill your chicken.
- Everyday, wake up early, get your meals ready in individual bags or tupperware containers and carry them with you in your book bag.
- For good fats, get some almonds and have a serving or two of these per day, since you will not be able to carry flax oil with you as it is heat sensitive.
