The hardest place for me to gain traction has been Manila. The gym is a glorified hotel gym. It is very clean and has a number of cardio machines. Unfortunately it lacks some other key pieces – most notably a squat rack and barbells.
I decided to primarily use dumbbells and focus on unilateral movements, since they are underrepresented in my typical training.
My go-to session looks like this –
Warm-up with 5 sets of 10 of Goblet Squats, RDLs, Pushups, and Batwing Rows. Performed in a circuit fashion at a comfortable pace.
Single Arm Dumbbell Snatch – 5 to 8 reps for 5 sets. (5 reps w/ left arm, rest 1 minute, 5 reps w/ right arm, rest 1 minute, repeat).
Single Arm Dumbbell Clean and Press – performed in the same style as the Snatch.
Kroc Row – 3 sets of 15 to 25.
A very solid session hitting some under trained skills – that only requires a few dumbbells and a little bit of space in the gym.