Still on a mission to build back lean muscle this week. Here’s another 30-minute plan so you can join me! Warm up first with a few minutes on the treadmill, elliptical or step mill and then do three to five minutes of body weight lunges, squats, torso twists and arm circles. Don’t be the person that hits the weights cold and injures themselves…or worse yet, doesn’t fulfill their potential because they’re not warm.
3 sets assisted (or full) pullups – go for 10 to 15 total in each set
3 sets single-leg, stiff-leg deadlift – go for 10 each set
3 sets bicep curl to shoulder press – go for 12 per set
3 sets wide-legged plie squat holding dumbbell – go for 12 per set
3 sets chest press off the free motion or cable machine – go for 12 per set
3 sets medicine ball toe-touch crunches – go for up to 20 per set (Go for #8 on this page)
Rest 30 seconds between sets – no longer (or shorter, eager lifters) and use weights that feel heavy. No pinkie one-pounders (or blue five-pounders) for you.