30-minute workout to build muscle
Yes, Something is better than nothing.
It most certainly is and today I am going to give three workouts you can complete in 30 minutes or max to max 1 Hr (Depends on your strength and speed). Let’s begin.
1. Back and Biceps
- Bent-over Bar Rows
Reps: 4 / Sets: 4 / Weight: High
- EZ Bar Curl
Reps: 10 / Sets: 4 / Weight: Medium
- Lat Pull-down
Reps: 6 / Sets: 3 / Weight: Medium-High
- Single-arm Dumbbell Row
Reps: 10 / Sets: 4 / Weight: Medium
- Face-pulls
Reps: Failure / Sets: 5 / Weight: Low
- Reverse EZ Barbell Curl
Reps: Failure / Sets: 5 / Weight: Low-Medium
2.Chest, Shoulders, and Triceps
- Bench Press
Reps: 4–6 / Sets: 5 / Weight: High
- Shoulder Press
Reps: 4–8/ Sets: 5 / Weight: High
- Tricep Pulldowns
Reps: 8–10 / Sets: 4 / Weight: Medium
- Pec Fly
Reps: 14 / Sets: 3 / Weight: Medium
- Lateral Raise
Reps: Failure / Sets: 4 / Weight: Low
- Skull Crusher
Reps: 8–10 / Sets: 3 / Weight: Medium-High
3. Legs and Abs
- Squats
Reps: 4–6 / Sets: 5 / Weight: High
- Deadlift
Reps: 4–8 / Sets: 5 / Weight: High
- Leg Press
Reps: 10–14/ Sets: 4 / Weight: Medium
- plank
Reps: As Long as Possible / Sets: 5 / Weight: N/A
- Weighted Russian Twists
Reps: Failure / Sets: 4 / Weight: Low-Medium
- Weighted Crunches
Reps: Failure / Sets: 4 / Weight: Low
If you find yourself completing these in less than 30 minutes or have more than 30 minutes, feel free to add a few more exercises.
Thank you for reading. Have a good day.
Harsh Patel.
