20-Minute Workouts

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

One workout for each body part. One for chest, back, delts, legs, abs and arms. None of the workouts take longer than 20 minutes.

Twenty minutes is plenty when you have a lot going on with your day. There are some things you need to understand before you go through with these sessions.

Don't Waste Time At The Gym: If you spend your precious moments in the gym socializing, then you are not benefiting from these at all. Say "hi" and train. As soon as you are done, get out and go on about your day.

Be Prepared Beforehand: Keep your gear or gym bag in the car, have a water bottle full before you leave the house, and make sure you have a shake or food with you so you can eat and begin recovery as soon as you leave.

Do Not Rely On These As A Regular Workout Plan: Although they are great for the situations we have already covered, I do not advise them as a regular training plan.

Each of these routines has 30 seconds of rest in between sets. There are drop sets, supersets, giant sets and training to failure involved.

Day 1
Day 2
Day 3
Day 4
Day 5

Arms 8 exercises, 41 mins

Barbell Curl	2x10 reps	rest: 0s
Barbell Tricep Press (Supine)	2x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 0s
Barbell Tricep Press (Supine)	3x10 reps	rest: 30s
Dumbbell Hammer Curl	3x0 reps	rest: 0s
Dumbbell Seated Tricep Press	3x0 reps	rest: 30s
Cable Bicep Curl	25x1 reps	rest: 0s
Cable Shoulder Extension	25x1 reps	rest: 30s

Shoulder 4 exercises, 37 mins

Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Dumbbell Seated Alternating Reverse Fly	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x100 reps	rest: 30s

Chest 4 exercises, 26 mins

Barbell Bench Press	2x20 reps	rest: 30s
Dumbbell Incline Bench Press	1x50 reps	rest: 30s
Cable Cross-Over	1x50 reps	rest: 30s
Push-Up	1x100 reps	rest: 30s

Back 4 exercises, 17 mins

Pull-Up	1x50 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Back Hyperextension	1x0 reps	rest: 30s

Legs 4 exercises, 23 mins

Machine Leg Press	2x25 reps	rest: 30s
Machine Leg Curl (Prone)	2x25 reps	rest: 30s
Machine Calf Raise	3x20 reps	rest: 0s
Machine Seated Calf Raise	3x20 reps	rest: 0s