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30-Minute Workout: Jumbo Training Program

The 5-day program that will build muscle and burn fat simultaneously, in record time.

Your goals: to gain size and get lean in the few spare moments you have each day. The jumbo set makes it possible. It runs you through a series of bodybuilding exercises without rest, so you train muscles and raise your heart rate to get a fat-burning effect. Most important, you save time.

Follow along with our five-day Max-30 workout series, sponsored by MHP:

WORKOUT DAY ONE // Chest, Shoulders, and Triceps Workout

Tempo Tip: 2-1-2

The tempo at which you should perform each rep: Take two seconds to lift the weight; hold the top for one second; then lower for two.

Increase the weight and rest periods as shown for each set.

< BENCH PRESS >

SET REPS REST
1 10-12 30 sec.
2 8-10 60 sec.
3 6-8 90 sec.
4 6-8 90 sec.

< JUMBO SET 1 > *

Perform the three exercises back to back, resting only as long as you need to set up for the next exercise.

EXERCISE REPS REST
Incline Dumbbell Press 8-10 0
Front Raise 8-10 0
Pushdown 8-10 60 sec.

* Repeat the set once more. Then repeat again, but perform 6-8 reps per move and rest 90 seconds at the end.

< JUMBO SET 2 > *

EXERCISE REPS REST
Cable Crossover 10-12 0
Dumbbell Overhead Press 10-12 0
Dip 10-12 60 sec.

* Repeat the set once more, but perform 8-10 reps per move.

< JUMBO SET 3 > *

EXERCISE REPS REST
Incline Flye 8-10 0
Lateral Raise 8-10 0
Two-arm Kickback 8-10 60 sec.

* Repeat the set once more.

ON TO PAGE TWO FOR WORKOUT DAY TWO >>>

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