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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.

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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