Too "busy" to exercise?
Bullshit.
A sculpted physique can be achieved in 30-minute increments
Below are the 7 exercises you need to do to get jacked with minimum free time:
Bullshit.
A sculpted physique can be achieved in 30-minute increments
Below are the 7 exercises you need to do to get jacked with minimum free time:
The key to building muscle with minimum free time is through "Compound Movements"
In short, these are exercises that train multiple muscle groups at the same time (giving you a more efficient workout experience)
Let's begin:
In short, these are exercises that train multiple muscle groups at the same time (giving you a more efficient workout experience)
Let's begin:
1.) Deadlifts
Targets: Entire Lower Body, Traps, Shoulders, Back, Forearms
Key: Keep back straight. Practice form.
If I could only do ONE exercise for the rest of my life, it'd be deadlifts
Aim for 3 sets of 6-8 reps
Targets: Entire Lower Body, Traps, Shoulders, Back, Forearms
Key: Keep back straight. Practice form.
If I could only do ONE exercise for the rest of my life, it'd be deadlifts
Aim for 3 sets of 6-8 reps
2.) Overhead Push Press
Targets: Full Body
This helps you develop rounded "gladiator" shoulders and nice-looking traps
Aim for 3 sets of 8-10
Targets: Full Body
This helps you develop rounded "gladiator" shoulders and nice-looking traps
Aim for 3 sets of 8-10
3.) Back Squats
Targets: Quads, Glutes & Hamstrings.
The #1 exercise for building Tree-Trunk Legs. You may hate them at first but MAN they are effective
Aim for 3 sets of 6-8 reps
Targets: Quads, Glutes & Hamstrings.
The #1 exercise for building Tree-Trunk Legs. You may hate them at first but MAN they are effective
Aim for 3 sets of 6-8 reps
4.) Incline Bench Press
Targets: Chest, Delts, Triceps & Biceps
Women consider a man's torso the most attractive part of his body. Make this your go-to workout for building a bigger chest.
Aim for 3 sets of 8-12 reps
Targets: Chest, Delts, Triceps & Biceps
Women consider a man's torso the most attractive part of his body. Make this your go-to workout for building a bigger chest.
Aim for 3 sets of 8-12 reps
5.) Dips
Targets: Chest, Triceps, Delts, & Upper Back
Add this into your typical chest-routine and your pecs will start to POP
Aim for 3 sets of AMRAP (as many reps as possible)
Targets: Chest, Triceps, Delts, & Upper Back
Add this into your typical chest-routine and your pecs will start to POP
Aim for 3 sets of AMRAP (as many reps as possible)
6.) Bent Over Row
Targets: Full Upper Body
Very few people have a strong, muscular-looking back. Why?
They don't do enough rows. The pump you get from these is next-level
Aim for 3 sets of 6-12 reps (depending on weight)
Targets: Full Upper Body
Very few people have a strong, muscular-looking back. Why?
They don't do enough rows. The pump you get from these is next-level
Aim for 3 sets of 6-12 reps (depending on weight)
7.) Farmer's Carries
Targets: Lower Body, Traps, Shoulders, Forearms, Core
You know when you're trying to bring ALL the groceries inside using one trip?
That's what these are
You'll light your forearms on FIRE but you'll feel amazing afterward
Aim for 3 sets of 1-2 mins
Targets: Lower Body, Traps, Shoulders, Forearms, Core
You know when you're trying to bring ALL the groceries inside using one trip?
That's what these are
You'll light your forearms on FIRE but you'll feel amazing afterward
Aim for 3 sets of 1-2 mins
Compound Exercises are Step 1
Diet is Step 2
Eat high protein (0.8g-1.0g of protein per pound of bodyweight) and primarily whole foods
You'll pack on muscle and lean out significantly following those two things.
Diet is Step 2
Eat high protein (0.8g-1.0g of protein per pound of bodyweight) and primarily whole foods
You'll pack on muscle and lean out significantly following those two things.
Need a workout schedule to follow?
Here's a recommendation:
Day 1 - Chest, Triceps, & Shoulders (Push)
Day 2 - Legs
Day 3 - Back & Biceps (Pull)
I recommend doing legs 2x per week, push or pull 2x per week, and the other 1x per week
Here's a recommendation:
Day 1 - Chest, Triceps, & Shoulders (Push)
Day 2 - Legs
Day 3 - Back & Biceps (Pull)
I recommend doing legs 2x per week, push or pull 2x per week, and the other 1x per week
I hope you found this thread enjoyable.
If you did, please retweet the first tweet for others to see and bookmark it so you don't lose it
Remember:
- 30 minutes is PLENTY if you're doing the right exercises
Go make this thing happen 🔥
If you did, please retweet the first tweet for others to see and bookmark it so you don't lose it
Remember:
- 30 minutes is PLENTY if you're doing the right exercises
Go make this thing happen 🔥
*PS:
Need to lose 20-40 pounds GUARANTEED in the next 3 months?
Work 1 on 1 with me
I'll coach you for 90 days and guarantee you lose 20-40 pounds while packing on muscle
Message me "START" if serious
(Not free. Accepting 3 more clients. Results guaranteed)
Need to lose 20-40 pounds GUARANTEED in the next 3 months?
Work 1 on 1 with me
I'll coach you for 90 days and guarantee you lose 20-40 pounds while packing on muscle
Message me "START" if serious
(Not free. Accepting 3 more clients. Results guaranteed)
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