Too "busy" to exercise? Bullshit. A sculpted physique can be achieved in 30-minute increments Below are the 7 exercises you need to do to get jacked with minimum free time:
The key to building muscle with minimum free time is through "Compound Movements" In short, these are exercises that train multiple muscle groups at the same time (giving you a more efficient workout experience) Let's begin:
1.) Deadlifts Targets: Entire Lower Body, Traps, Shoulders, Back, Forearms Key: Keep back straight. Practice form. If I could only do ONE exercise for the rest of my life, it'd be deadlifts Aim for 3 sets of 6-8 reps
2.) Overhead Push Press Targets: Full Body This helps you develop rounded "gladiator" shoulders and nice-looking traps Aim for 3 sets of 8-10
3.) Back Squats Targets: Quads, Glutes & Hamstrings. The #1 exercise for building Tree-Trunk Legs. You may hate them at first but MAN they are effective Aim for 3 sets of 6-8 reps
4.) Incline Bench Press Targets: Chest, Delts, Triceps & Biceps Women consider a man's torso the most attractive part of his body. Make this your go-to workout for building a bigger chest. Aim for 3 sets of 8-12 reps
5.) Dips Targets: Chest, Triceps, Delts, & Upper Back Add this into your typical chest-routine and your pecs will start to POP Aim for 3 sets of AMRAP (as many reps as possible)
6.) Bent Over Row Targets: Full Upper Body Very few people have a strong, muscular-looking back. Why? They don't do enough rows. The pump you get from these is next-level Aim for 3 sets of 6-12 reps (depending on weight)
7.) Farmer's Carries Targets: Lower Body, Traps, Shoulders, Forearms, Core You know when you're trying to bring ALL the groceries inside using one trip? That's what these are You'll light your forearms on FIRE but you'll feel amazing afterward Aim for 3 sets of 1-2 mins
Compound Exercises are Step 1 Diet is Step 2 Eat high protein (0.8g-1.0g of protein per pound of bodyweight) and primarily whole foods You'll pack on muscle and lean out significantly following those two things.
Need a workout schedule to follow? Here's a recommendation: Day 1 - Chest, Triceps, & Shoulders (Push) Day 2 - Legs Day 3 - Back & Biceps (Pull) I recommend doing legs 2x per week, push or pull 2x per week, and the other 1x per week
I hope you found this thread enjoyable. If you did, please retweet the first tweet for others to see and bookmark it so you don't lose it Remember: - 30 minutes is PLENTY if you're doing the right exercises Go make this thing happen 🔥
*PS: Need to lose 20-40 pounds GUARANTEED in the next 3 months? Work 1 on 1 with me I'll coach you for 90 days and guarantee you lose 20-40 pounds while packing on muscle Message me "START" if serious (Not free. Accepting 3 more clients. Results guaranteed)
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