Hey guys, this is my first post and was wondering is someone could give me a little bit of advice....
I have`nt been training for a while since losing my job (no money for gym fees) but 2 weeks ago i started a new job and we have a company gym in the depot for Â£1 ($1.6) per week.
Now the gym is ok, but does`nt have a squat rack.
Heres a list of the things available...... barbell/ez-bar/dumbbells and plates, flat bench & incline bench. Smith machine, lat-pulldown cable machine, seated leg raise, seated chest press machine, peck-deck. punch bag, skip-rope, treadmills, bike, rower, x-trainer.
My goals are to drop body fat, and build some muscle.
I`m looking for a workout for 2 days per week (A,B routine) as i have a kettlebell & sandbag, mountain bike for the other days.
I have been doing this routine so far
Dumbbell bench press
Dumbbell shoulder press
EZ bent-over rows
So i`m looking for some help with workout B.......
The reason i ask is that i dont know the variations of the things i`m doing the now, and if there are any squat based moves suited for the smith machine, or something to work my back rather than BOR.
Thanks for your time!