30 Minutes Training Program!

This training program is intended for all practitioners who want short and intense workouts.

Each training in this training program can be completed in 30 minutes.

This training program is a combination of super sets, drop sets, free weights and exercise machines. The rest between each series of an exercise should be a maximum of 90 seconds, while the rest between each exercise should be a maximum of 2 minutes. For better results it is recommended that this training program be practiced at least 4-6 weeks.


Monday – Chest and hamstrings

Chest exercise no. 1 (Barbell Bench Press) – 4 series are made with 8-10 repetitions in series. Increase weight gradually in each new series.
Chest exercise no. 2 (Incline Dumbbell Bench Press as part of the Super Series in combination with Incline Dumbbell Flyes) – Make a total of 3 super series where Incline Dumbbell Bench Press is the first exercise.

They just do 10 repetitions of this exercise and then without resting do 8-10 repetitions Incline Dumbbell Flyes which is the second exercise of this great series.

To carry out this super series you should select weights that you can make any necessary repetitions for both exercises that are part of this great series.
Chest exercise no. 3 (Pec Dec) – you should do 3 sets of this exercise with 8-10 repetitions in the series. The weight should be increased in every new series.
Hamstring exercise no. 1 (Seated Calf Raise) – you should do 4 sets of minimum 10 repetitions in the series. Gradually increase the weight in each new series.

Tuesday – Legs

Exercise No. 1 (Squats) – 4 series are made with 8-10 repetitions in series. If you can, gradually increase the weight in each new series.
Exercise No. 2 (Leg Extension) – you should do 3 sets of 10-12 repetitions in series. Increase the resistance in each new series.
Exercise No. 3 (Stiff Leg Deadlift) – you should do 3 sets of 8 repetitions in series. Select medium weight and make all 3 sets of 8 repetitions.
Exercise No. 4 (Lying Leg Curls in the form of drop series) – The number of sets in this series should not be less than 3, while the number of repetitions in each set should be minimum 8 repetitions. Weight reduction should be 20% in each new set. The total number of such series should be 3.

Wednesday – Back and trapeze

Exercise No. 1 (Lat Pull Downs) – you should do 4 sets of this exercise with 10 reps in the series. Increase the resistance in each new series.
Exercise No. 2 (Machine Row or Seated Cable Row) – you should do 3 sets with 8-10 repetitions in series. Increase the resistance in each new series.
Exercise No. 3 (Reverse Grip Lat Pull Downs) – you should do 3 sets of 10 reps minimum in the series. If you can, increase the weight in each new series.
Exercise No. 4 (Barbell Shrug as part of the Super Series in combination with Bent Over Row) – you should do a total of 3 such super series where Barbell Shrug is the first exercise of this great series. Do 8-10 repetitions of this exercise and then without resting do 8 repetitions Bent Over Row which is the second exercise of this great series. Select medium weight that you make all 3 super series.

Thursday – Shoulders

Exercise No. 1 (Seated Barbell Press) – you should do 4 sets of 10 repetitions in series. Gradually increase the weight in each new series.
Exercise No. 2 (Reverse Flyes) – you should do 3 sets of 8 repetitions in series. If you properly perform this exercise increase the weight in each new series.
Exercise No. 3 (Dumbbell Lateral Raise where the last series must drop series) – you should do 3 sets of 8 regular reps in the series. The number of sets in this series should not be less than 3, where you make minimum 6 repetitions in each set. The weight reduction should be 30% in each new set.

Friday – Arms

Arms exercise No. 1 (EZ Bar Skull crushers) – you should do 3 sets of 8-10 repetitions in the series. Weight should be increased in every new series.
Arms exercise No. 2 (Rope Triceps Extension) – you should do 3 sets of 8 repetitions in series. Increase the resistance in each new series.
Arms exercise No. 3 (Reverse Grip Cable Triceps Pushdown shaped drop series) – The number of sets in this series drop should be minimum 3 to 8 repetitions in each set. The reduction of resistance in each set should be at 20-30%. Make 3 drop series in total.
Biceps exercise No. 1 (EZ Bar Preacher Curls) – you should do 4 sets of 10 repetitions in series. Increase the weight in each new series.
Biceps exercise No. 2 (Standing Hammer Curl shaped drop series) – The number of sets in this series drop should be minimum 3 to 10 repetitions in each set. Weight reduction should be 20% in each new set. The number of such drop series is 3.

Saturday and Sunday

The weekend is for rest, but if someone is willing to exercise it is recommended that it performed cardio training combined with abdominal exercises.

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