30 minutes program

This is a weekly workout program. It targets on the big three – breast, back and legs. You will be training the big 3 three times a week and bicep, triceps and shoulders one time a week.

Big 3.

You will do every exercise three times. Total of nine sets in each workout. 

  • First workout you do 30 reps of each exercise. 50% of your max power.
  • Second workout you do 20 reps of each exercise. 60-70% of your max power.
  • Third workout you do 10 reps of each exercise. 80-90% of your max power.

 

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Bicep, triceps and shoulders.

These muscles are secondary in this workout. Use a weight so that you can handle 15 reps. You will do every exercise three times. Total of nine sets.

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