Here are few questions from a client of mine.

At Pure Motion, I was able to work out quickly...for example, moving from a bench press to a triceps pushdown to a shoulder press. However, as you know from working out a gym, it is very difficult, if not impossible, for me to do the same thing at LA Fitness because other members are there using equipment and the weights I would need to use. Thus, this past week, I changed up my routine and for example, had to do 3-4 straight sets of the same exercise (ie, shoulder press), with a small rest in between each set.

Here are my questions:

1) Do you have any suggestions for a routine since it is more difficult to do the same type of workout that I was doing with you at Pure Motion?

• I would suggest working out one muscle group at a time, since your goal is to grow your muscles, this will be best workout in a big gym setting. Your # 1 goal when working out is creating fatigue in those muscles and then a fast recovery. (ie, Chest workout-Chest press, pushups, and chest fly would be a good workout to start with on your chest day)

2) On Friday, I did shoulder and triceps. After doing 3-4 straight sets of shoulder press (with a rest in between), I then went to do 3-4 straight sets of triceps. I then went back to do 3-4 sets of another shoulder exercise, and then back to triceps, etc. Is that a pretty good way of doing it so that I am not doing all 10-12 shoulder sets in a row or do you suggest something else?

• Again I suggest working out the same muscle group at one time, always working the bigger muscle groups first. Its not that's its wrong to workout 2 muscle groups back to back, its usually about preference with whats works for you. It will also depend on how much time you have for your workout. If you're in a rush, then supersets are a great way to get that workout in.
  
  3) Having to do 3-4 straight sets of the same exercise (ie, shoulder press), I am resting about 1 or 1-1/2 minutes between each set? Is that sufficient or should I rest longer or shorter between sets?

• For bodybuilding, a rest of 30sec-1min is sufficient between sets.

4) Should I generally stick to 12-15 reps per set? If so, is it good to mix it up once in a while by doing 8-10 reps?

• Its always a good idea to mix up your routine. You can do this a number of ways, sets, reps, rest time, frequency, etc. Remember, your body adapts every 3-4 weeks to a new workout program, so you will need to mix it up if you want to see changes.

5) For triceps, what else do you recommend besides triceps pushdowns and reverse pushdowns?

• Tricep kickbacks, dips, & skull crushers would be other good tricep exercises.
  
  I appreciate your help. Have a great week.
  
  Alan