Everyone has a busy time. And even if you can't do the full workout for some time, it's still better to hit the gym for 20 or 30 minutes, then just keep skipping. And if you decide to do so, then you better have a plan to follow.
And here you go! Everything is ready to minimize the time you need for handling weights. Simply choose your plan, get to the gym, and get out in 30 minutes.
Chest and triceps
Workout 1:
- Bench press
- 2 warm up sets of 15-20 reps
- 2 sets of 12-15 reps
- Triceps dips / bench dips - 3 sets of 8-12 reps
- Incline dumbbell flyers - 3 sets of 10-12 reps
Workout 2:
- Push-ups
- 2 warm up sets
- 2 sets till failure
- Triceps push-down - 3 sets of 12-15 reps
- Cable chest flyers - 3 sets of 12-15 reps
- Incline barbell bench press
- 2 warm up sets
- 2 sets of 12-15 reps
- Cable crossovers - 3 sets of 12-15 reps
- Close-grip bench press - 3 sets of 10-12 reps
Workout 4:
- Machine chest press - 4 sets of 15-20 reps
- Skull crushers - 3 sets of 10-12 reps
- Decline push-ups - 3 sets till failure
You might want to dress up for your workout
Back and biceps
Workout 1:
- Lat pulldown - 4 sets of 10-12 reps
- Single arm dumbbell rows - 3 sets of 10-12 reps
- Back extension - 3 sets of 15-20 reps
- Seated cable rows
- 2 warm up sets
- 2 sets of 10-12 reps
- Pull-ups - 3 sets of 8-12 reps
- Barbell curls - 4 sets of 10-12 reps
Workout 3:
- Pull-ups
- 2 warm up sets
- 2 sets of 8-10 reps
- Bent-over barbell rows - 4 sets of 10-12 reps
- Alternating dumbbell biceps curls - 3 sets of 15-20 reps
Workout 4:
- Back extension - 3 sets of 15-20 reps
- Single arm dumbbell rows - 3 sets of 10-12 reps
- Pull-ups - 3 sets of 8-12 reps
Shoulders and abs
Workout 1:
- Dumbbell shoulder press
- 2 warm up sets
- 3 sets of 8-12 reps
- Plank - 3 sets of 1 minute hold (2 sets can be side plank)
- Cable lateral raises - 3 sets of 12-15 reps
Workout 2:
- Military press
- 2 warm up sets
- 3 sets of 8-12 reps
- Russian twists - 3 sets of 20 reps on each side
- Dumbbell lateral raises - 3 sets of 10-12 reps
Workout 3:
- Barbell shoulder press
- 2 warm up sets
- 3 sets of 10-12 reps
- Reverse flyers - 4 sets of 15-20 reps
- Bicycle crunches - 3 sets of 20-30 reps
Workout 4:
- Seated side lateral raises
- 2 warm up sets
- 3 sets of 10-12 reps
- Front raises - 3 sets of 12-15 reps
- Hanging leg raises - 3 sets of 15-20 reps
Legs
Workout 1:
- Leg extension
- 2 warm up sets
- 3 sets of 10-12 reps
- Barbell squats - 3 sets of 15 reps
- Walking lunges - 3 sets of 30 steps
Workout 2:
- Barbell front squat - 4 sets of 10-15 reps
- Hamstring curls - 4 sets of 15-20 reps
- Leg press - 3 sets of 20-25 reps
Workout 3:
- Leg extension
- 2 warm up sets
- 3 sets of 10-12 reps
- Straight leg single leg dumbbell deadlift - 3 sets of 10 reps on each leg
- Jump squats - 3 sets of 20 reps
Workout 4:
- Goblet squats: 3 sets of 20 reps
- Hamstring curls - 4 sets of 15-20 reps
- Hack squats - 3 sets of 8-12 reps
Arms
Workout 1:
- Dumbbell biceps curls - 3 sets of 10-12 reps
- Triceps dips - 3 sets of 10 reps
- Dumbbell hammer curls - 3 sets of 10-12 reps
Workout 2:
- Close-grip bench press - 3 sets of 10-15 reps
- Barbell biceps curls - 3 sets of 10-12 reps
- Cable triceps pushdowns - 3 sets of 12-15 reps
Workout 3:
- Chin-ups
- 2 warm up sets
- 3 sets of 8-10 reps
- Skull crushers - 3 sets of 10-12 reps
- Alternating dumbbell biceps curls - 3 sets of 10-12 reps
Workout 4:
- Dumbbell hammer curls - 3 sets of 15-20 reps
- Overhead triceps extensions - 3 sets of 10-12 reps
- Diamond push-ups - 3 sets of 10-15 reps
