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.

Written by

🤠 Internet Cowboy | 💻 JS Aficionado | http://imharshpatel.com/

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