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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 FIVE // 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.

< WIDE-GRIP PULLDOWN >

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
One-arm Dumbbell Row 10-12 0
Alternating Dumbbell Curl 10-12 0
Crunch 10-12 60 sec.

* Repeat the set, but perform 8-10 reps per exercise. Repeat the set again and perform 6-8 reps per move and then rest 90 seconds at the end.

< JUMBO SET 2 > *

EXERCISE REPS REST
Curl-grip Pulldown 10-12 0
Reverse Curl 10-12 0
Leg Pull-in 10-12 60 sec.

* Repeat the set once more, but perform 8-10 reps per move.

< JUMBO SET 3 > *

EXERCISE REPS REST
Straight-arm Cable Pullover 10-12 0
Barbell Curl 10-12 0
Cable Crunch 10-12 60 sec.

* Repeat the set once more.

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