August 10, 2015 | John Paul Catanzaro
It’s often a challenge to do double or triple station training in a commercial gym, especially when it’s busy. Trying to pair two or three different exercises from two or three different pieces of equipment is tough. Imagine trying to do multiple station training where you occupy four or more different pieces of equipment? Good luck!
Well, there’s a way to do it if you put your mind to it. You can perform multiple exercises at one station as long as you plan your training properly. Here’s a two-day whole body routine that does just that:
A1. Barbell Hack Squat
A2. Swiss Ball Push-Up
A3. Supine Bridge and Leg Curl
A4. Bent-Over Barbell Row
B1. Single-Leg Dumbbell Squat
B2. Seated Dumbbell Press
B3. Semi-Stiff-Leg Dumbbell Deadlift
B4. Wide-Grip Cable Pulldown
A1. Sumo-Style Deadlift
A2. Incline Dumbbell Press
A3. Dumbbell Side Bend
A4. Incline Dumbbell Curl
B1. Decline Dumbbell Step-Ups
B2. Decline Dumbbell Triceps Extension
B3. Decline Sit-Up
B4. Decline EZ-Bar Pullover
Note: See page 162 of The Elite Trainer for an idea of how to set up the loading parameters.
Let’s take a closer look at how the program works.
The first group of exercises on Day 1 require a barbell, a Swiss ball, a little bit of space, and nothing else. You could probably use the same weight on the row as you do on the hack squat so you would not have to adjust the weight of the barbell.
The second group of exercises can be performed at a seated cable pulldown machine. Just bring some dumbells over and everything can be done right there. Elevate the top (dorsal) part of the rear foot on to the seat for the single-leg squats, sit down on the seat facing away from the machine for the overhead presses, stand up for the semi-stiff-leg deadlifts, and then finish off seated facing the machine for the cable pulldowns.
The first group of exercises on Day 2 require a barbell, some dumbbells, and an incline bench. The second group of exercises require an EZ-curl bar, some dumbbells, and a decline bench. You can stay stationed at one spot for both groups of exercises.
Go ahead and give the routine a shot and feel free to go to the gym at any time of the day.