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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 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 >>>

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