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Do you have little time available for exercise?
This routine is perfect for you. Training with a maximum of 30 minutes.
There are 4 days of training in the week (Monday, Tuesday, Thursday and Friday).
Barbell Squat
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3x10 reps |
rest: 30s
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Leg Press
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3x10 reps |
rest: 30s
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Dumbbel Bulgarian Split Squat
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3x10 reps |
rest: 0s
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Leg Extensions
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3x10 reps |
rest: 15s
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Standing Calf Raises
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3x20 reps |
rest: 15s
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Plank
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3x10 reps |
rest: 15s
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Barbell Bench Press
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3x10 reps |
rest: 30s
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Dumbbell Incline Fly
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3x10 reps |
rest: 30s
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Chin Up
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3x10 reps |
rest: 30s
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Barbell Standing Military Press
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3x10 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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3x10 reps |
rest: 30s
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Barbell Squat
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3x10 reps |
rest: 30s
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Barbell Sumo Deadlift
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3x10 reps |
rest: 30s
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Barbell Stiff-Legged Deadlift
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3x10 reps |
rest: 30s
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Lying Leg Curls
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3x10 reps |
rest: 15s
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Standing Calf Raises
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3x10 reps |
rest: 15s
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Plank
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3x10 reps |
rest: 15s
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Chin Up
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3x10 reps |
rest: 30s
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Barbell Bent Over Row
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3x10 reps |
rest: 30s
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Cable Seated Row
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3x10 reps |
rest: 30s
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Cable Incline Press
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3x10 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 30s
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Bicep Curl Machine
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3x10 reps |
rest: 30s
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