Hotel Workout
Full Body Hotel Workout
Full Body
Hotel Workout
Exercise Sets Reps
Superset: Goblet Squats + Bodyweight Lunges 3 10+10
Dumbbell Bench Press - Rest-Pause 3 20
Push Ups - 2 Minutes 1 AMAP
Two Arm Dumbbell Rows - Rest-Pause 3 20
Dumbbell Romanian Deadlifts 2 20
Superset: Seated Dumbbell Overhead Press + Upright Dumbbell 3 15/10
Rows
Dumbbell Curls 3 15
Dumbbell Skullcrushers 3 15
Goblet Squats and Step Ups. Perform 10 goblet squat reps using the heaviest weight in the gym.
Immediately superset this with 10 bodyweight lunges per leg.
Dumbbell Bench Press. Rest 30 seconds in between sets. Use the heaviest dumbbells available.
Push Ups. Perform as many as possible during a two minute window. Rest as needed.
Dumbbell Rows. Rest 30 seconds in between sets. If there is a lat pull down, superset rows and lat
pull downs. Perform 10 reps per set of pull downs. Rest about one minute in between each
superset.
Romanian Deadlifts. Rest about 30 seconds in between sets.
Overhead Press and Upright Rows. Immediately after performing overhead presses, grab a lighter
set of dumbbells and knock out 10 reps of two arm upright dumbbell rows. Rest about one minute
in between each superset.
Dumbbell Curls and Dumbbell Skullcrushers. Rest about 30 seconds in between sets. Use the
heaviest possible weight, while still trying to reach 15 reps per set.
The Body Part Split Workout
I'm breaking this down into a typical 4 day bodybuilding workout split:
1. Chest and Triceps
Chest and Triceps
Exercise Sets Reps
Alternate - Dumbbell Bench Press 8 20
Alternate - Push Ups 8 AMAP
Dumbbell Flyes 5 20
Dumbbell Skullcrushers - 5 Minutes 1 AMAP
Dumbbell Bench and Push Ups. You will be alternating between the 2 exercises here. Rest only 30
seconds in between sets. For push ups, perform as many reps as possible, but only up to 30 per
set.
Dumbbell Flyes. Perform these nice and controlled. Rest one minute in between sets.
Dumbbell Skullcrushers. Pick a weight that would normally allow you to knock out 15 reps with.
Now, using a timer app on your phone, perform as many reps as possible during a 5 minute window.
Rest only briefly when needed. This is brutal and painful, and your triceps will be sore the next day.
2. Back and Biceps
Back and Biceps
Exercise Sets Reps
Alternate - Two Arm Dumbbell Row 8 20
Alternate - Lat Pull Down, Seated Row, Pull Ups of Inverted Row 8 10
Straight Arm Lat Pull Down or Straight Arm Dumbbell Pullover 5 20
Dumbbell Curls 1 AMAP
Rows and Pull Downs. You will be alternating between the 2 exercises. Rest only 30 seconds in
between sets. Use lat pull downs, seated cable rows, or pull ups. Inverted rows are also an option.
Straight Arm Movement. Perform these nice and controlled. Rest one minute in between sets.
Dumbbell Curls. Pick a weight that would normally allow you to knock out 15 reps with. Now, using
a timer app on your phone, perform as many reps as possible during a 5 minute window. Rest only
briefly when needed.
3. LEGS
Legs
Exercise Sets Reps
Alternate - Goblet Squats 8 10
Legs
Alternate - Bench Step Ups 8 10
Bodyweight Lunges 5 20
Dumbbell Romanian Deadlifts 1 AMAP
Squats and Step Ups. You will be alternating between the 2 exercise. Rest only 30 seconds in
between sets. Perform 10 step ups per leg during each set. Hopefully your hotel gym has a bench.
If not perform jump squats or burpees.
Lunges. Rest one minute in between sets. Perform 10 reps per leg.
Romanian Deadlifts. Pick a weight that would normally allow you to knock out 15 reps with. Now,
using a timer app on your phone, perform as many reps as possible during a 5 minute window. Rest
only briefly when needed.
4. Shoulders and Traps
Shoulders and Traps
Exercise Sets Reps
Alternate - Seated Overhead Dumbbell Press 8 20
Alternate - Two Arm Dumbbell Upright Rows 8 10
Side Lateral Raise 5 20
Dumbbell Shrugs 1 AMAP
Press and Upright Rows. You will be alternating between the 2 exercises. Rest only 30 seconds in
between sets.
Side Laterals. Alternate between arms, resting about 20 to 30 seconds in between efforts.
Shrugs. Pick a weight that would normally allow you to knock out 15 reps with. Now, using a timer
app on your phone, perform as many reps as possible during a 5 minute window. Rest only briefly
when needed.
