The Chest & Back Workout That Shouldn’t Work (BUT DOES!)

If you ever doubted that you can build muscle with a 30 minute workout, then I have got some news for you. In this video, I am going to show you how to structure a fast and extremely effective workout that will take you just 30 minutes to complete. Don’t believe those that say you need to spend at least an hour in the gym to build muscle and get results.

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I’ve always said, you can train hard or you can train long, but you can’t do both. When it comes to an effective, time efficient, muscle building workout, you need to structure your workout to incorporate a high level of intensity. Now, we can do this by introducing different intensity techniques that will increase the difficulty of the workout and make it more effective to build muscle in the process. In this workout, we are using a form of density training to get effective intensity and results. The other factor here is time. By forcing yourself to increase your intensity and work load within a condensed time period, you better believe that after 30 minutes, you will be noticing the effort you put forward.

Here’s what this 30 min chest & back workout looks like this:

– “Fast 50” Warmup → Kneeling Banded Incline Press & Banded Squeeze Rows (superset): 1 x 14 / 12 / 10 / 8 / 6 – 3 min

– Systems Check → DB Incline Bench Press: 1 x 10 (12 RM) – 4 min 30 sec total

– High Tensity → DB Incline Bench Press & DB Chest Supported Row (superset): 3 x 6-8, F, F (8 RM) [3 min x 3 = 9 min …13 min 30 sec total

– Mod / Low Tensity → High-to-Low Crossover & *Pushups & 1-Arm High Cable Row & Straight Arm Pushdowns (circuit): 3 x 10-12, F, F (12 RM & BW & 12 RM & 15 RM)

[5 minutes 30 sec x 3 = 16:30 … 30 min total]

*Pushups to failure on all 3 rounds

When you are ready to start the workout, start your timer. When it comes to rest, you will be resting the balance of the time remaining after you complete each section within the time limit. For example, you have 3 minutes to complete the “Fast 50” Warmup, but if you finish this section before the 3 minute time limit is up, you get to rest until the next section begins. Use this opportunity to catch your breath and set up the next section with the required equipment.

For the “Fast 50” Warmup, you are going back and forth between the kneeling banded incline press and the banded squeeze rows for a total of 50 reps. You will complete 14 reps of the first warmup exercise and then immediately proceed to perform the second exercise for 14 reps. Without rest, you will then complete 12 reps of the first, then 12 of the second. Follow the rep protocol in the workout structure to get your 50 warmup reps. You will have 3 minutes to complete your warmup.

Next, we move onto the Systems Check. This is a quick warmup set to get you ready to handle heavier weights that you will be performing in the High Tensity section of this 30 minute workout. In this case, you will be warming up your incline bench press with your 12 rep max for only 10 reps. The amount of time you have for this section is 1 minute and 30 seconds which will bring total elapsed time to 4 minutes and 30 seconds.

Now the real intensity begins. Grab your 8 rep max for the incline bench and the chest supported row (you may find the weight to be the same for both exercises). On your first set, you will perform 6-8 reps to failure of the incline bench press and then immediately flip over to perform the chest supported row for 6-8 reps to failure. Once you reach failure, you will start your incline bench press again; this time to failure. You are going back and forth between the exercises 3 total times making sure you are taking the exercises to failure on each set. You have 3 minutes to complete each set (with no rest b/w exercises). You can rest as needed to catch your breath, but the amount of time you have to complete this section is 9 minutes which will bring the total workout time to 13 min 30 sec at this point.

To finish the workout, you are performing 3 rounds of the Mod / Low Tensity section. In the same fashion of moving between exercises without rest as the High Tensity section, you will be performing High-to-Low Crossovers, Pushups, 1-Arm High Cable Rows (each side), and Straight Arm Pushdowns. Use your 12 RM on the first exercise, bodyweight for pushups, 12 RM for the third exercise, and 15 RM for the last exercise. You will start with 10-12 reps, failure, 10-12, and 12-15 on the first round. Then failure for every exercise for the 2 subsequent rounds. Here you have 5:30 to complete each which equates to 16 min 30 sec of work bringing the total workout time to 30 min.

If you want to learn how to build muscle in 30 minutes or less, check out the ATHLEAN X-PRESS program available at athleanx.com

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