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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WORKOUT DAY TWO // Back, Biceps, and Abs 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.

< BENT-OVER ROW >

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

< JUMBO SET 1 > *

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

EXERCISE REPS REST
Wide-Grip Pulldown 8-12 0
Cable EZ-bar Curl 8-12 0
Hanging Leg Lift 8-12 60 sec.

* Repeat the set again, but perform 8-10 reps per exercise. Repeat the set once more, but perform 6-8 reps per exercise and rest 90 seconds at the end.

< JUMBO SET 2 > *

EXERCISE REPS REST
Seated Row 8-12 0
Preacher Curl 8-12 60 sec.

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

< JUMBO SET 3 > *

EXERCISE REPS REST
Close-Grip Pulldown 8-12 0
Hammer Curl 8-12 0
Reverse Crunch 8-12 60 sec.

* Repeat the set once more but perform 8-12 reps per exercise.

ON TO PAGE THREE FOR WORKOUT DAY THREE >>>

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WORKOUT DAY THREE // Legs, Core, and Calves 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.

< SQUAT or SMITH MACHINE SQUAT >

SETS REPS REST
1 12-15 60 sec.
2 8-10 60 sec.
3 8-10 60 sec.
4 6-10 90 sec.
5 6-10 90 sec.

< JUMBO SET 1 > *

EXERCISE REPS REST
Leg Press 8-12 0
Leg Extension 8-12 60 sec.

* Repeat the set, but perform 8-10 reps per exercise. Repeat the set oncer more and perform 6-8 reps per exercise and rest 90 seconds at the end.

< JUMBO SET 2 > *

EXERCISE REPS REST
Deadlift 8-12 0
Lying Leg Curl 8-12 60 sec.

* Repeat the set but perform 8-10 reps per exercise. Repeat the set once more and do 6-8 reps. Rest 90 seconds at the end. Perform a fourth set of 6-8 reps and 90 seconds rest.

< JUMBO SET 3 > *

EXERCISE REPS REST
Standing Calf Raise 8-12 0
Seated Calf Raise 8-10 60 sec.

* Repeat the set but perform 8-10 reps. Repeat the set again but perform 8-10 reps per exercise.

ON TO PAGE FOUR FOR WORKOUT DAY FOUR >>>

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WORKOUT DAY FOUR // 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.

< OVERHEAD PRESS >

SET REPS REST
1 10 60 sec.
2 8-10 60 sec.
3 8-10 60 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 Flye 10-12 0
Lateral Raise 10-12 0
Skull Crusher 10-12 60 sec.

* Repeat the set, but perform 8-10 reps per exercise. Repeat the set again and do 6-8 reps per move, then rest 90 seconds at the end.

< JUMBO SET 2 > *

EXERCISE REPS REST
Incline Barbell Press 10-12 0
Bent-over Lateral Raise 10-12 0
Dumbbell Kickback 10-12 60 sec.

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

< JUMBO SET 3 > *

EXERCISE REPS REST
Front Raise 10-12 0
Dumbbell Bench Press 10-12 0
Overhead Triceps Extension 10-12 60 sec.

* Repeat the set, but perform 8-10 reps per exercise.

ON TO PAGE FIVE FOR WORKOUT DAY FIVE >>>

[pagebreak]

WORKOUT DAY FIVE // Back, Biceps, and Abs 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.

< WIDE-GRIP PULLDOWN >

SET REPS REST
1 10 60 sec.
2 8-10 60 sec.
3 8-10 60 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
One-arm Dumbbell Row 10-12 0
Alternating Dumbbell Curl 10-12 0
Crunch 10-12 60 sec.

* Repeat the set, but perform 8-10 reps per exercise. Repeat the set again and perform 6-8 reps per move and then rest 90 seconds at the end.

< JUMBO SET 2 > *

EXERCISE REPS REST
Curl-grip Pulldown 10-12 0
Reverse Curl 10-12 0
Leg Pull-in 10-12 60 sec.

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

< JUMBO SET 3 > *

EXERCISE REPS REST
Straight-arm Cable Pullover 10-12 0
Barbell Curl 10-12 0
Cable Crunch 10-12 60 sec.

* Repeat the set once more.