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 >
< JUMBO SET 1 > *
Perform the three exercises back to back, resting only as long as you need to set up for the next exercise.
|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 > *
|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 > *
|Dumbbell Bench Press||10-12||0|
|Overhead Triceps Extension||10-12||60 sec.|
* Repeat the set, but perform 8-10 reps per exercise.