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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 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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