30-Minute Workout: Jumbo Training Program
The 5-day program that will build muscle and burn fat simultaneously, in record time.
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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.
