MattC141

Interesting situation here, my gym does not have a Smiths machine or a flat bench with which to bench press. They do however have non-adjustable Incline and Decline benches. Any ideas on the impact this may have over time? Should I split my time equally on both or focus on one or the other? Advantages and Disadvantages of both?

Thanks for the suggestions, ill definitely look into that!

Pure habit, my high school weights teach always had us do it that way and with being able to do 4 days a week it seemed the most time efficient and convenient.

*Warning* This will be fairly lengthy but I appreciate any and all feedback anyone can offer. Thank you in advance! * Warning* I am an 18 Year old College student looking to keep healthy and gain some mass, but definitely nothing serious. I work out 4 days a week (MTThF) and play Club Volleyball on the off day. I have been consistently working out for close to two months and am seeing some progress. I am hoping to recieve some commentary on little tweaks and changes to improve my regiment further to get the most out of my time. I do not take any additional supplements aside from a reasonably healthy diet. Any and all suggestions/feedback/ comments are appreciated. Here is a general week for me: MONDAY- Chest, Shoulders, Triceps Abs Begin with 10-30 Minutes of Cardio ( Treadmill, Elliptical, Stair-stepper) Decline/ Incline Bench 2x10 Shoulder Press 2x10 Overhead Tricep 2x10 Decline/Incline/Flat Chest Press 2x10 Tricep Pushdowns/Rope 2x10 Upright Cable Rows 2x10 Abs- 5 Sets of 5 30 second Workouts targeting different areas Tuesday- Legs, Back, Biceps Begin with 10-30 Minutes of Cardio ( Treadmill, Elliptical, Stair-stepper) Hammer Curls 2x10 Lawnmowers 2x10 Seated Row Machine 2x10 Upright Cable Curls 2x10 Hyperextensions 2x10 Lat Pulldowns 2x10 Shotgun Row 2x10 Leg Training- 30 Squat Jumps, 30 Tuck Jumps, 30 Box Jumps, 30 Rim Touches, 2x20 Calf Raises My legs are extremely strong as are and I am currently training for vertical jump maximization Wednesday- no lifting, Volleyball practice Thursday- Chest, Shoulders, Tricep, Abs Begin with 10-30 Minutes of Cardio ( Treadmill, Elliptical, Stair-stepper) Incline/Decline Bench 2x10 (Opposite of what we did Monday) Rope Pulldowns 2x10 Lateral+Frontal Raises 2x10 Chest Flys 2x10 Skullcrushers 2x10 Shoulder Press Machine 2x10 Abs- 5 Sets of 5 30 second Workouts targeting different areas Friday-Legs,Back, Biceps Begin with 10-30 Minutes of Cardio ( Treadmill, Elliptical, Stair-stepper) Preacher Curls 2x10 Seated Cable Rows 2x10 Hyperextensions 2x10 Incline Dumbell Curls 2x10 Shotgun Rows 2x10 Pull Ups- 1 set to failure Leg Training- 30 Squat Jumps, 30 Tuck Jumps, 30 Box Jumps, 30 Rim Touches, 2x20 Calf Raises My legs are extremely strong as are and I am currently training for vertical jump maximization Again i greatly appreicate any commentary to better improve this regiment. One possible issue is that the gym I attend is geared more toward those trying to not gain weight and stay fit rather than building muscle and therefore has very limited bodybuilding style equipment. Seriously, no smiths machine or even a flat bench press. thank you.