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Friday, 13th November 2015
Get hench & shredded in just 20 minutes
Here's how to get great muscles and ripped abs in under 20 mins!
By LA Muscle on 13.11.2015 03:09 pm
You say you have no time for training? How about 20 minutes? Just 20 minutes of intense training will get you a super lean and muscular physique.
The key is SUPET SETTING
• Two exercises performed back to back with no breaks in between
• Typically opposing muscle groups such as Chest/Back, Biceps/Triceps
• 2 exercise per body part
• 10-12 reps
Below is a typical superset type workout. The programme is designed so that you can hit every muscle group twice a week for optimum growth. Every exercise is performed for 10-12 reps each set.
Monday - Chest and Back
Bench Press & Pull Ups - 5 sets
Dumb Bell Flyers & Barbell Rows 5 sets
Incline Dumbell Press & Pullovers 3 sets
Tuesday - Shoulders and Arms
Military Press & Overhead Triceps Extension 5 sets
Side Lateral Raises & Triceps Pulldowns 5 sets
Rear Delts & Bench Dips 5 sets
Wednesday - Legs & Abs
Squats & Leg Raises 5 sets
Deadlift & Ab Crunches 3 sets
Leg Extensions & Plate Twists 3 sets
Thursday - REST
Friday - Chest and Back
Bench Press & Pull Ups - 5 sets
Dumb Bell Flyers & Barbell Rows 5 sets
Incline Dumbell Press & Pullovers 3 sets
Saturday - Shoulders and Arms
Military Press & Overhead Triceps Extension 5 sets
Side Lateral Raises & Triceps Pulldowns 5 sets
Rear Delts & Bench Dips 5 sets
Sunday - Legs & Abs
Squats & Leg Raises 5 sets
Deadlift & Ab Crunches 3 sets
Leg Extensions & Plate Twists 3 sets
By: Zoran Tot
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