The Traveling Professional's Arm Workout
A powerful arm workout that will hit every visible muscle, providing you with that quick pump for when you're on the road and still need to look and feel your most confident.
You've been working hard to maintain a consistent training regimen, and your nutrition has been... good enough. You're happy with the way you feel and look, but know that once business travel season starts back up in the fall you're likely to regress in your goals. Traveling is the best time to stick to a workout regimen, not only to continue progressing toward your goals, but also to stay confident and performing at your best under high stress. And at the end of the day, feeling and looking your best will always help you to perform at your best.
I do not travel regularly for work, so when I was backpacking around Europe I took an opportunity to throw together a great arm pump workout that I know many of my clients will benefit from. I hope you can work this routine into your away-from-home-gym workouts this travel season. Everything listed here should be adaptable to any hotel gym, but don't act like there are no accessible gyms in the area you are visiting. If your hotel does not have a suitable gym, take it upon yourself to find a nearby facility that can serve you well during your stay.
The Workout: Horrizontal Unloading = Do every rep and every set of each exercise before moving onto the next exercise. This is a great way to train for Hypertrophy (Muscle Growth).
1. Incline DB Chest Press (Dumbbells or Barbell) - 3x12
2. Seated Low Row (Machine or Cable) - 3x12
3. Standing Lateral Shoulder Raise (Dumbbells) - 4x(20,15,15,12)
4. Seated Shoulder Press (Dumbbells, Barbell or Bands) - 4x(15,12,12,10)
5. Wide Grip Pull-up - 50x(as many sets as it takes)
6. Chest Dips - 4x10
7. Close Grip Pull-up - 5x10