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.
