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.
